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Rib Mobility to Improve Diastasis Recti

The most important factor in core and pelvic floor healing is breathing. I preach about this all day, every day.

The vast majority of women breathe up into their chests instead down into their body. This happens from years of sucking in to “look thin.” Add pregnancy on top of that and things get smushed, making it harder to take a breath down into the body.

See why breath is so connected to pelvic floor and core? Check out what happens with each and every breath.

Old habits die hard. My first line of defense in improving diastasis recti, prolapse and incontience is teaching women how to breathe down…into their bodies. We go over this in great detail in the Core Basics program, which comes for free with Strong Like a Mother, the total body fitness program designed to help your core and get you strong as heck!

But even with the best of intentions and mind/body connection–without good rib expansion, we may feel stuck. Quite literally.

Our rib cage is designed to expand laterally as we inhale. Our diaphragm, the dome-like breathing muscle that sits under our ribs, pushes air down into our lungs. Ideally, this inhale expands the ribs outward. It is a slight expansion, but an important one. Overflow of the breath goes down into the belly. In short, on that inhale, our breath should expand the ribs, and go into our back and belly. A 360 degree breath for the win.

If our ribs don’t expand easily, the breath is forced down into our tummies (or we revert and breathe up into our chest). We take 25,000 breathes a day. That pressure out against the tummy midline repeatedly can prevent full healing.

If you tend to have an upper diastasis recti (above the belly button), this lack of mobility may be to blame. We need to work on rib cage expansion by addressing a few factors.

Give this video a watch and see if you can get some release in your back and side body.

 

 

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