Navigating Recovery and Regaining Your Core Strength

Rib flare, a common postpartum condition, occurs when the ribs stick out abnormally, creating a gap between the ribs and the abdomen. It usually results from weakened abdominal muscles, making it challenging for many new moms. However, with a combination of patience and targeted exercises, you can effectively address this discomfort and regain your core strength.

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1. Deep Breathing Exercises

Engage in deep breathing exercises by inhaling slowly through your nose, expanding your belly and ribcage, then exhaling through your mouth, drawing your belly button towards your spine. This strengthens your diaphragm and improves rib alignment.

2. Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor. Tilt your pelvis upwards, flattening your back against the ground. Hold for 5 seconds, then release. Repeat 10-15 times. This strengthens your core and pelvic floor muscles.

3. Bird Dog

Start on your hands and knees with your spine neutral. Extend your right arm forward and left leg backward simultaneously, engaging your core. Hold for 5 seconds, then switch sides. This improves balance and core stability.

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4. Side Planks

Lie on your side with your feet stacked and your forearm on the ground. Lift your hips off the ground, forming a straight line from your head to your heels. Hold for 30-60 seconds and repeat on the other side. This targets your obliques and core.

5. Wall Sit

Stand with your back against a wall, feet hip-width apart. Slide down until your thighs are parallel to the ground. Hold for 30 seconds to 1 minute. This strengthens your quadriceps and glutes, which support your core.

6. Mommy’s Rolls

Kneel on a mat with your hands shoulder-width apart. Shift your weight onto your forearms and straighten your legs behind you. Roll back onto your heels and forward until your chest is almost touching the ground. Repeat 10-15 times. This loosens your thoracic spine and improves flexibility.

7. Pelvic Floor Exercises

Kegels are a simple yet effective exercise that strengthens your pelvic floor muscles. Contract your pelvic floor muscles for 5 seconds, then release. Repeat 10-15 times multiple times a day.

8. Abductor Squeezes

Lie on your side with your knees bent and a pillow between your thighs. Squeeze the pillow between your thighs for 5 seconds, then release. Repeat 15-20 times on each side. This strengthens your hip abductors, which contribute to pelvic stability.

9. Glute Bridges

Lie on your back with your feet flat on the ground and your knees bent. Lift your hips off the ground, forming a straight line from your shoulders to your knees. Hold for 5 seconds, then lower. Repeat 10-15 times. This strengthens your glutes and core.

How To Fix Rib Flare Postpartum

10. Diaphragmatic Breathing

Practice diaphragmatic breathing by placing your hand on your stomach. Inhale deeply through your nose, expanding your belly and drawing your diaphragm down. Exhale forcefully through your mouth, squeezing your stomach inward. This relaxes your diaphragm and improves rib alignment.

Remember, rib flare recovery takes time and consistency. Incorporate these exercises into your routine gradually and listen to your body. Most importantly, consult with a healthcare professional or physical therapist for personalized guidance and support.