Updated September 16th, 2024
Throughout all ProNatal Fitness content and education, we consistently refer to 360° Breathing as the #1 most effective core exercise. That’s because the way you breathe impacts every system in your body — including the nervous, cardiovascular, respiratory, digestive, muscular, skeletal, immune – and more.
However, what happens when you follow the steps to master 360° Breathing, and you still can’t seem to get that 360° expansion in your rib cage? This can be particularly challenging if you are a health & fitness professional trying to teach 360° Breathing to your client. You might find that you’re giving all the right coaching and cueing strategies, but your client still can’t “get it.”
If this is the case, it might be due to the tissues in the rib cage being “stuck” and in this article, we’re going to explain exactly what that means, and how to get your rib cage “unstuck.” Expect to learn:
- What it means to breathe optimally
- Why the rib cage gets stuck and how to get it “unstuck”
- 4 Stretches to mobilize the rib cage
What it Means to Breathe Optimally
The diaphragm (DPH) is your body’s primary respiratory muscle. It sits at the top of the deep core structure (pictured below) and attaches to your rib cage.
As you inhale, the DPH pushes downward — allowing your lungs to fully expand. In order for the DPH to fully descend on the inhale, the rib cage must have good mobility. We appreciate that this may seem counterintuitive, as the term rib “cage” implies that the area protecting the heart and lungs is an immobile structure. However, the rib cage is actually quite malleable. In fact, there are about 80 joints comprised of bone, cartilage, and connective tissue within the rib cage.
Therefore, we want to see a full three-dimensional expansion of the rib cage (front, sides, and back) as you inhale, which is why we refer to it as 360° Breathing. This full expansion in the rib cage is what allows the DPH to fully descend and the lunge to fully expand. Watch the video demonstration below and try to practice it on your own.
Why the Rib Cage Gets Stuck & How to Get it “Unstuck”
If you watched the video demonstration above and found it difficult to fully expand your ribs on the inhale, this could be due to some of the tissues in your rib cage being “stuck.” There are many factors that could lead to restricted movement in the rib cage. One common factor is long periods of sitting (especially in the alignment shown below). When there is tightness or restricted movement in the rib cage, the DPH cannot fully descend and therefore the lungs cannot fully expand.
Think of it similar to working on a squat. If you have tightness in some areas of your body — perhaps in your hip flexors — this limits the depth you can achieve in your squat. To address this, you might do some stretching, foam rolling, and/or other mobilization work to free the restriction in your hip flexors. Assuming you were successful, your squat would get deeper after revisiting it. This same concept can be applied to the tissues in between, and attaching to, your ribs. If those tissues are restricted, doing some mobilization work can help to free tension that is restricting the necessary rib movement for maximal 360° expansion during the inhale. The good news is that this mobilization work feels great to do, so it can be as enjoyable to practice as it is beneficial.
4 Moves to Mobilize the Rib Cage
When most people breathe, they produce a lot of motion in the front of the rib cage. Therefore, the 4 stretches shown below mobilize the ribs in the areas that tend to get most “stuck” — the sides and back.
When performing these stretches, it’s very important that you take deep breaths while in the stretch. When you breathe into the specific aspect of the rib cage being opened, this lets the tissues feel (via proprioception) the length that’s possible. It also tells your brain there is nothing to fear, and that the position you are stretching in is safe.
These stretches are good to use as a warm-up, but can also be an effective active rest in between sets, or as a gentle stretch at the end of a workout to help counteract the rib cage compression that can occur with heavier weight training. Even if you, or your clients, don’t seem to struggle with breathing, these are still great moves that can help relieve tension and simply make you feel better.
1. Downward Dog
This stretch helps to open up the back side of the rib cage.
2. Kneeling Side Stretch
This stretch opens the side of the rib cage.
3. Lunge with T-Spine Rotation
This stretch opens the same side as you are rotating towards.
4. Child’s Pose
Like Downward Dog, this stretch opens up the back of the rib cage.
Additional Resources
To learn more about the impact of breathing mechanics, check out The Way You Breathe Impacts Your Health and Stop Constantly Engaging Your Core.
Once you’ve mastered proper breathing mechanics, the next step is to incorporate it into your movements and workouts. Learn how to do this optimally in our comprehensive prenatal workout programs and postpartum workout programs. Or, use our directory to Find a ProNatal Certified Coach to work with directly.
Finally, if you’re a health & fitness pro interested in becoming a ProNatal Certified Coach, or just supporting your pre & postnatal clients better, check out our ProNatal Education & Certification. You’ll find a variety of courses, resources, and community to help you build your pre & postnatal coaching expertise.
