How Rib Flare affects your Diastasis, Pelvic Floor & Back

1. Let’s see if you have rib flare

2. Why does rib flare happen?

3. Do you need to fix rib flare?

4. How do you fix rib flare?

Did you know that it’s common and expected for your rib cage to get wider during pregnancy and sometimes doesn’t return to its original size naturally?

Here’s how you can tell if this happened to you:

• Maybe your bra is fitting tighter.

• Maybe you see your bottom ribs sticking out.

• Or maybe the protrusion worsens when you lift your arms over your head.

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While it may sound like nothing, it's important to correct it, as rib flare is associated with Diastasis Recti, back pain, pelvic floor dysfunction, and more! 

Let’s dig into why rib flare happens

1. We'll start with the most obvious reason: Pregnancy! As your baby grows, your internal organs drift upwards. As a result, the rib cage becomes wider and tips upward to accommodate the demand for space.

2. In many cases, rib flare has to do with breathing. Upper chest breathing has become an ongoing pattern in some people with anxiety and stress. They breathe too fast, too shallow, and too high in the chest - which causes rib flare!

3. Sometimes, it comes from sucking in your belly all day, or wearing constrictive clothes around the waist. These habits push pressure upward into your ribs and downward onto your pelvic floor, which can lead to rib flare and pelvic floor symptoms.

Do you need to fix rib flare?

When helping Moms heal their Diastasis Recti or pelvic floor issues, I put a lot of attention on proper alignment, good posture, and safe core & pelvic floor exercises.

Fixing a rib flare is key to all of these because I see the body as a whole. One isolated issue affects other parts of the body, leading to more problems in a chain reaction. 

So here are 4 Reasons to address rib flare:

+ Your Diastasis Recti doesn’t heal

Fix rib flare • Reason #1

Your abs are attached to your ribs, so if your rib cage flares wide, then it puts stress on each side of your abs. This constant pull prevents your Diastasis Recti from healing and your abdominal muscles from activating properly.

+ You suffer from back pain

Fix rib flare • Reason #2

Rib flare is a postural issue. If your rib cage flares upward, the abdominal muscles are stuck in a “stretched” state, and your thoracic spine stays overextended.

In other words, if you are open and flared in front, you are compressed in the back. This compression affects the rest of your body by pulling your lower back into excessive extension and creating an anterior pelvic tilt. This lack of alignment causes an imbalance between the hip flexors, back extensors in your core, and abdominals, hamstrings, and glutes in your legs, affecting your pelvic floor as well.

+ You experience pelvic floor symptoms

Fix rib flare • Reason #3

Ideally, your rib cage would be stacked over your pelvis. This alignment allows your inner core muscles to create optimal force generating abilities to keep you dry when you sneeze, jump, run…

However, when your rib cage flares up, your diaphragm and pelvic floor lose their optimal positioning. If the pelvic floor and diaphragm can't function as a team, then you may notice pelvic floor dysfunction such as pelvic floor tension, prolapse symptoms, or leaking.

+ You can’t take a deep breath

Fix rib flare • Reason #4

When your ribs are flared, you are stuck in a state of inhalation (it looks like you are sucking air in). Your rib cage gets stiff from being in this position constantly, and if you can’t get a good exhale, you won’t be able to take a good inhale, either!

Why is that a problem, you may ask? This will lead to shallow breathing which is associated with fatigue, high blood pressure, increased heart rate, stress, anxiety, sleep issues, digestion issues, etc.

So, how do you fix rib flare?

I recommend implementing all the tips below, and working towards new sustainable healthy habits. A series of repeated actions have a greater effect than the sum of their individual parts!

+ Re-learn how to breathe correctly

#1 How to fix rib flare

By this, I mean 360-degree diaphragmatic breathing. If you pay attention, you should feel the expansion into your sides, back, belly, and pelvic floor on the inhale, then notice your side, belly, and pelvic floor recoiling on the exhale.

It takes time and practice, but I can teach you exercises to help you work on your breathing at rest. Being able to expand well through the sides, back, and front on the inhale and then exhale fully is huge for addressing rib flare, core & pelvic floor symptoms.

+ Perform daily core breathing exercises

#2 How to fix rib flare

Focusing on forceful and active exhales to restrengthen your inner core will help correct your alignment and rib flare. You can even use your hands to gently compress your sides on the exhale to help your ribs regain mobility. Expand the sides on the inhale, and focus on zipping up your core and compressing on the exhale.

I’ve helped thousands of Moms restrengthen their core through unique core exercises based on breathing (because not just any ab exercise will do!). Your body needs exercises that combine breath, alignment, and core muscle coordination.

+ Improve your alignment

#3 How to fix rib flare

Frequently with a rib flare, we are in a more extended posture with the ribcage elevated.

Your diaphragm and pelvic floor need to be physically aligned with each other to function as intended. Think of the diaphragm as the roof and the pelvic floor as the floor. The piston action cannot occur when they are not aligned with one another.

+ Stop sucking your belly in or wearing a waist trainer

#4 How to fix rib flare

I know it sounds innocent, but when your mid-section is constantly tight, your diaphragm can’t expand as it should, and your pelvic floor and abs become weak and can’t function correctly either (a tight mid-section doesn’t mean strong abs!).

You can look thinner, flatten your tummy, alleviate your back pain, and regain pelvic floor confidence by restrengthening the right muscles.

As you restrengthen your core properly and improve your alignment & breathing pattern, you’ll correct your rib flare. As a result, your mind, digestive system, core, and pelvic floor will thank you for your efforts!

I welcome your questions and thoughts in the comment area below.