Postpartum Rib Flare
Postpartum people - do you have wider ribs after giving birth?
If you feel like your ribs are really wide postpartum here’s why it could be happening & what you can do about it.
Hi! I’m Ally. I’m a Doctor of Physical Therapy specializing in functional fitness for women at every stage of life, including pregnancy & motherhood.
Your ribs can become wider during pregnancy due to one of two reasons. Number one - you had a human growing in your stomach. This obviously takes up space in your abdominal cavity & causes you to breathe more into your chest & ribs. Sometimes we carry this breathing pattern into postpartum. Number two - you have leftover poor postural changes from pregnancy. Due to your belly growing during pregnancy, your back tends to arch, your pelvis tilts forward, & your ribs open. If you don’t know to adjust this as much as possible during pregnancy, then you may still have this posture postpartum. So how do we fix all of this?
Correct your posture
Stack your ribs back overtop of your hips. To maintain this long term, you’ll need to do some core strengthening. I’m putting together a postpartum core series, so be on the lookout for that in the next few weeks (& send to a friend, please)!
Correct your breathing
Start breathing into your lower abdomen more. You can also use overpressure to help. Place a band, belt, or towel around your mid-ribs. Inhale & feel your trunk press into the belt. Exhale & gently tug on the belt to encourage your ribs to close.
Do you feel like your ribs are wider during pregnancy?