Rib Flare Help
Core & Pelvic Floor Restore • 33m
Before beginning, I do suggest waiting until around week 5 to begin this one. This will give your body time to heal on its own and ensure you're able to do these exercises safely!
All of these movements are meant to help cue our rib cage down.
- 360 breathing: think about breathing into your body so that it’s expanding laterally, and at the end bring the ribcage DOWN
- Kneeling ball push *focus on bringing the ribcage down 2x15 (each side)
- Mobility:
- Thread the Needle
- Thoracic Cat/Cow (each side)
- Oblique Reach (each side)
- Core exercises: we can use our deep core to help cue our ribs DOWN
- 3x10-12 supine marches with isometric lat pulldown *the band helps cue ribs to stay down
- 3x10 (each side) supine bent knee ball push
- 3x10 glute bridge with lat pulldown
- 3x10 (each side) cable woodchops
Up Next in Core & Pelvic Floor Restore
-
360 Breathing Tutorial
I hope this helps mamas!! Remember:
Inhale: relax, expanding your ribs, belly, and back OUT and your pelvic floor DOWN (expanding that "circle" around your body)
Exhale: engage, drawing your ribs, belly, and back IN and your pelvic floor UP (enclosing that "circle" around your body)
-
Diastasis Recti Self Asessment
It is important to note that there will be a little bit of a separation of the abdominal muscles during the first several days/weeks after labor and delivery as your uterus goes through a process called involution. During involution, the uterus is contracting back down from the expanded size to a...
-
C-Section Scar Mobilization
Once the stitches are dissolved and the incision is healed, mamas can free up the scar tissue by using the thumb and forefinger to massage the tissue between the fingers by gently rolling with the grain, then against the grain, of the scar (explained below and in the video).
TIMELINE:
- 0-3 wee...
