Rib Mobility for Diaphragm Expansion

Correct 360 diaphragm expansion is incredibly healthy for the body. A common error in diaphragm expansion is letting your ribs flare and just belly breathing, instead of getting back body expansion.
Great diaphragm expansion with rib movement:
- Unloads the spine giving space to the disc
- Zips up diastasis
- Relieves neck pain and tension, TMJ pain and back pain
- Turns on your pelvic floor to stop leaks and promote complete relaxing and contracting
If your ribs are stuck, then your diaphragm cannot properly contract. Learn how to gain rib mobility through this simple exercise. A flared ribcage is very ineffective for load transfer through the core! Fixing this will make a big difference in correct functioning in your body.

[@sinimustikkamaawellness436]

Great video and exercises, thank you!

[@bbunderson]

This is my favorite video for breathing!

[@CoreExerciseSolutions]

Yay!

[@amarjeetgrewal8902]

Great tip thanks Sarah❤️

[@dreadcannibal3395]

This is priceless. Thank you

[@woodsonjohnson5106]

Top Flite Instruction!

[@christiansfortruth5953]

In 10 mins you have told me my problem. I have pain left rib cage. Some times right on the side. Pain in my shoulder, middle and upper back and inmy jaw and under my scapular left side. I do have a whip lash injury from 1985 car accident that also hurt my middle back. These thing's dont help because I am 70 now but all things are linked and my dysfunctional diaphragm just makes it all seem worse. Thanks for this video.

[@sluntchevo]

u are so awesome!

[@juliabroggi1292]

Hello, I have a very thick rib cage. I am a small person with a small frame exept that my ribcage is probably the biggest part of my body and I have noticed my ches and back also are very out. My chest seems to stuck out and my back seems to have a natural hump in it so my upper body seems very thick and big. I am only 14 and haven’t fully developed yet so I was wondering what the best excerices are to make my ribcage more together snd more compact together and less bulky. I also did gymnastics for 4-5 years and now I do cheerleading. Does that ahve anything to do with it?

[@blueSfire77]

Thank you for this well explained video. I've been a belly breather for a very long time because I was taught that this is the best way to breath, neglecting movement of the rib cage. It's only been a week since I've been focusing on expanding the ribs during inhalation and that alone is already unlocking extra thoracic and scapular mobility. During inhalation, is there any particular order in which the parts of the trunk should move first? Should the belly and lower back expand first and then the ribcage or is it ribcage first followed by the belly? Or should they all expand almost simultaneously? I'm new to breathing mechanics and there is a lot of conflicting information floating around out there haha.

[@CoreExerciseSolutions]

They should all expand together. The rib cage will begin expansing which will expand the back and sides and belly. I like to refer to it as 360 degree expansion. Glad you are noticing improvements already!

[@blueSfire77]

@@CoreExerciseSolutions Thank you for replying! Alright, so if I understand correctly technically the ribs should expand first followed by the belly? Because I have always been fixated on expanding the belly to engage the diaphragm so right now I can only do belly first, then ribcage expansion if I want the ribs to expand maximally during a full conscious breath. And should the 360 breathing be our natural automated breathing pattern during inactivity/meditation or is just belly breathing fine for that? Currently I unconsciously belly breath exclusively without movement of the ribs, don't know if that is incorrect. Thanks in advance!

[@CoreExerciseSolutions]

@@blueSfire77 You want 360 degree expansion all the time. When you are just relaxed breathing it will not be as large of an expansion though. The ribs will expand first just due to the air entering there first. But it isn't one then the other, it all expands together. Does that make sense?

[@Suumac_]

I read something about rib flare from breathing wrong also causes a winged scapula since your ribs moved up and forward so your shoulder blades move back.

[@sonofabraham4094]

Link?

[@urmama54]

@@sonofabraham4094 visualise it; makes sense

[@sonofabraham4094]

@@urmama54 yea I can and yes it does but would of liked to see full article

[@johnsmith-yv7rp]

Are your ribs meant to flare a bit when breathing in? Feel I’ve finally got back body expansion better but still rib flare and when I brace my abs to correct, lose some good expansion so doesn’t feel right - thanks so much

[@CoreExerciseSolutions]

Your ribcage is going to expand 360 degrees so there will be some movement of your ribs on the inhale.

[@atmonotes]

@@CoreExerciseSolutions i usually am able to breath well for a little bit, but once I forget about it maybe when i am thinking about something else, it just goes away. getting it to be automatic is hard.

[@mattphippen]

I thought the exhale unloaded the spine. The crural fascia attaches to the lumbar. When you exhale, the diaphragm elevates and pulls the lumbar with, no?

[@CoreExerciseSolutions]

unless, you exhale from your paraspinals which a lot of people do and this creates a compressive effect.

[@ismailb4334]

Hello. I have been practicing 360° degrees breathing for 2 weeks. I now feel a "pop (?)" sansation in my left oblique whenever I exhale fully. It's not painful. Was wondering if this is normal?

[@CoreExerciseSolutions]

Could be several things. Our ribs have joints in the front and back, so could be a joint mobility popping. Like when you pop your knuckles. Or it could be something rubbing within the rib cartilage. I'm inclined not to worry if it's completely pain-free. But, if it's painful or becomes painful, please go get it checked out. Could mean you're being a little too aggressive with the mobility work.

[@kylebombczak8689]

Hey! Awesome video, do you have an email to chat about some questions relating to this?!

[@antoniosh8130]

The core should be engaged when brething in? If not, how you avoid the belly going straight out on every breath?

[@CoreExerciseSolutions]

The core should not be engaged on the inhale (unless you are bracing during an exercise). You want to expand 360 degrees so you want to expand your side and back as well so not all of it is the belly. I have lots of videos on breathing you can check out :)

[@antoniosh8130]

@@CoreExerciseSolutions thanks so much for answering, I have medium back stiffness and I guess it's for not be able to expand my ribcage while breathing, I'll keep checking the other videos, great content btw!

[@CoreExerciseSolutions]

@@antoniosh8130 Thanks! Keep working on your breathing and that should help things loosen up hopefully. It takes some practice to get it right :)

[@hanselsantos]

hi. my ribs are really tight in front. what can i do for that? i've been breathing using my shoumder muscles and it's hard for me to do belly breathing. 😔

[@CoreExerciseSolutions]

Doing release work there can be helpful!

[@lw7654]

I wish I would have known all this. My ribcage is locked. It felt twisted now for 5 hears. Doctors/pt’s haven’t been helpful. I’ve explained this to them for quite sometime. It has affected my scapula/s. Pain on my left. I’ve been both a chest breather and a neck breather. Most prob from pain that I had long ago and then pelvic surgeries piled ontop of that. Anyways, now I have pain in my left scap and exercises just make things worse. It’s like somethings stuck with my ribs. Imaging now shows some scoliosis I know it’s from this tight ribcage and all the now dysfunctional muscles. I will try these breathing techniques, it certainly should help. I cannot breath 360. I feel no air in my posterior left ribs and no air in my anterior right chest.

[@lw7654]

Hi again Sarah, I watched your breathing (inhale) and see that your back/ribs are expanding outwards, are you forcing(prob not the correct term) your air outward in your back ribs expanding them and then when you exhale pushing everything downward and out? I know I over think things and hopefully you can understand what I’m saying. My question is on the exhale, I seem to expand my ribs in the same manner as whenI inhale . I believe this is incorrect and shouldn’t I be exhaling downward and out? I’m probably not explaining this correctly, I’m sorry anyways, I will do my best. Thank you for your videos..

[@CoreExerciseSolutions]

yes, on your exhale think about bringing your ribs down and back in on your exhale making sure to not put pressure down on your pelvic floor. Let me know if that helps.

[@lw7654]

@@CoreExerciseSolutions thank you Sarah!!

[@peter-5354]

How's it going so far?

[@valo9678]

kzbin.info/www/bejne/f6rQan-Mpb9nmJosi=mYZoaQ2vFX0FPosy You sound exactly like me. This first stretch done consistently helps me a lot.

[@yeseniatorres4023]

Hi there my ribs are constantly hurting I done therapy but due to insurance not wanting to approve anymore visits I’m kinda stuck any more exercises I can do more stretches... I feel like my breathing is constricted when I take a deep breath and I have the urgency of taking a deep breath every couple minutes. Please help.

[@CoreExerciseSolutions]

I am sorry you are having to deal with that! I would need to see you move to be able to offer any specific advice. Have you seen this video? kzbin.info/www/bejne/f4qshaeeh9hpmcU If you were interested in having me and the Core Exercise Solutions Team help you work on this you could join our All-Access Membership. We could see you move there. www.coreexercisesolutions.com/programs/

[@HIMYMTR]

Do you have a rib injury ? if not, you need to get used to the feeling of air hunger, it will go away eventually, taking in too much air is what's causing your problems

[@sonofabraham4094]

Hi, where can I get/see/buy the the full diaphragm and posture module?

[@CoreExerciseSolutions]

All my programs are available with the All-Access Membership you can find at my website www.coreexercisesolutions.com/programs/. I am just assuming from your name (so forgive me if I am incorrect!) that you are a man. My programs are tailored to women and while men can do them they are not able to get the level of support women can because they cannot join the secret Facebook group. So usually for men, I recommend finding a PRI provider to go see in person to get help. Here is a link to see if there is a provider near you www.posturalrestoration.com/find-provider. If you need more help you can email [e-mail] and we can help you out.

[@sonofabraham4094]

@@CoreExerciseSolutions Thanks for providing those options. I am a man indeed, it's a shame you only coach women because you seem to be one of the only people on KZbin who really know what they're talking about!

[@CoreExerciseSolutions]

@@sonofabraham4094 I do work with men, my programs are just not tailored to them (except my Diastasis Fix for men program) which is why I recommend PRI. You could definitely set up an online consultation (I am currently fully booked though). We do have another amazing PT named Anna that is part of the Core Exercise Solutions team and she has openings currently. Our style is extremely similar so you would be in good hands.

[@sonofabraham4094]

@@CoreExerciseSolutions Thanks so much! I will go check Anna out. There's one other thing I'd really like to ask you - as well as what I think is a small diastasis in my upper abdomen I think I also have a small inguinal hernia... All at 25 years old... Shocking! But have you ever seen people close hernias without surgery like you've seen people do with diastasis?

[@CoreExerciseSolutions]

@@sonofabraham4094 Check out this article I posted recently www.coreexercisesolutions.com/momfithero-dedication-to-healing/

[@saurishgautam2915]

my ribs are paining as i am breathing and they also arent allowing me to sleep on a side .. can you please give some advice regarding that ?

[@CoreExerciseSolutions]

I would check in with your provider -

[@xxstar553]

Mine are too because I can never properly breathe through my mouth. Did you figure out what helps?