Name: Playbook - Hannah Bower - Fixing Flared Ribs-additional exercises
Uploaded: 2024-03-06T20:30:23.368Z
Duration: 30 min
Description: Fixing Flared Ribs-additional exercises

this section really made the connection for me between linking breathing correctly with the proper engagement.

Janice

Ashley Powell

It felt great, however I wish the videos you were talking through it.

Norma

Lauren Leigh

Great! That targeted the exact area that has been so sore since having my baby!!

Ashlie

Loved it! I can feel a difference already!! Will definitely incorporate this daily I need it!!

Sarah

LOOOOOVE THIS!!! I go back to it frequently. I do random pieces of this frequently. Would LOVE to have a good hip opener soon. My hips stay super tight all the time.

MaryAshley

Love love love these active recovery workouts!!!

Elizabeth

Nadine

Love this! Can we have one focusing on hips/lower body some day😁

Corie

This section will give additional exercises to addressing your flared ribs!

Fixing and addressing posture is step is important to getting your ribs back into alignment.

1. Be mindful of your everyday posture and how you do core exercises
2. Address anterior pelvic tilt- tight hip flexors, open up the pelvis and strengthen Glutes.
3. Open up thoracic spine

Placing a yoga ball or foam roller or pillows under lower back. Perform pelvic tilts.

Exhale as you scoop hips toward face and engage inner core!

Pelvic tilts

Try to relax your upper spine around the ball, towel, roller ect 

Every exhale try release more tension- do small crunches, side to sides, elbow abductions ect for 1 minute or until tension releases

Thoracic tilts

Hip flexor stretch

Make sure to really retract the shoulder blades and protract them as you push into a round back.

Exhale as you round back.

Cat cows

Fixing Posture

Any core exercise works for this that I’ve shared. Strengthening the core in general helps bring ribs back into alignment

Make sure IAP is regulated. No coning or rounding or stomach. I’m placing my hand on my linea to see it it’s too much for my body. It I feel pressure up into my hand, I modify. ( the end you’ll see this)

Dead bugs

Exhale as you drive elbow and knee together

As you extend your are reaching hand and foot as far away from one another as possible creating tension.

Bird dog & progressions

Core stays engaged before time as arms pulse.

As you pull band down you exhale deeper into core as you maintain engagement.

Dead bug hold + marches

Core strength

Addressing tight lats, serratus anterior and pectoralis muscles as well as their weakness.

On a foam roller press down into tight and tender areas either through rolling or moving your body
Roll until you feel tension release. May be less or more than a minute

Lat/serratus foam rolling

Key is to press hips one way while reaching your body the opposite direction. Should feel an intense stretch all the way down your side into glute

Preacher stretch

Press opposite hand Into ground as you lean into the bent arm!

Scorpion

Press hands into wall as hard as you can for 5-10 seconds then relax and lean into wall. Repeat pattern for 1 minute

You should get more relaxed and closer to the wall each time

Deep pec stretch

Can do this kneeling. You are pulling your hips and shoulder away from hand. Should feel this all along your side!

Lat/serratus deep stretch

Okay to have slight arch as your arms each hips. Imagine Squeezing elbows together at the end of the pull

Straight arm pull down

Progress to doing this standing 

1. Squeeze foam roller as hard as you can 
2. Keep back flat and ribs tucked
3. Engage core and reach arms back as you exhale without ribs or back lifting up. If they do stop, that’s you’re range of motion.
Goal is to reach them completely straight behind head. Can use a ball or foam roller or without.

Do same movement standing. Goal is to touch hands to wall while keep back flat against all. ( feet 6in from wall)

Serratus reaches

Muscle imbalances- tightness & weakness

Fixing Flared Ribs-additional exercises

Almost two weeks postpartum and I am itching to get back into your videos!

Brittney

3 weeks postpartum! Glad I did random bits of breathwork the last 3 weeks (without watching this lol) but glad to do other things

Chelsea

I love that this gives a place to start postpartum

Jorie

First 2 weeks PP Recap!

Alex Vigil

You’re so knowledgeable! I can’t wait to learn more from you and not only feel stronger but be more aligned with my body and have it functioning as it should.

Jessica

Becky

Fixing Flared Ribs to heal DR

Hannah
You are a wealth of knowledge 👌
I wish I knew all this 14 years ago when I started having kids

Ashley

Kolbi

Great explanation with different examples of what it should feel like while engaging your core

Brittany

Engaging the core correctly

Didn’t know it was possible to feel this amazing post partum. Thank you for these so much. ESP the thoracic tilts

Alexandra

Lexie Hattaway

This was amazing! I’m constantly hunched over to breastfeed (even with propping my baby on a boppy!), and this felt so good.

Krysti

Breastfeeding stretches- opening up the thoracic spine

Feels good to get back into moving my body at 8 weeks pp!

Lacey

First day working out. Goal is for consistency. Baby boy is a year now. Feels good.

Cassie

I’ve been using this as part of my warm up! 8 weeks postpartum and trying to get back into it

Kassandra Soto

2.5 weeks PP rehab

Emily

Who knew stretching during pp recovery would feel this good!

Sara

Diamond

3 week PP stretching

Great progressive advice as I gain confidence post partum, thanks Hannah

Alex

I am almost 6 weeks postpartum and man those planks and half planks really showed me where I am! But nice 10 min rehab!

Anika

3 weeks PP- core rehab

My first all the way through session with the newest addition. Trying to carve out time with 2 under 2! Thank you!

4 weeks PP and these feel amazing! Thank you for putting these workouts together to help mamas recover ❤️

Sabrina Miller

Week 4 Rehab

Is it common for being mindful of your breaths is the most difficult component of the workout?

Fixing Flared Ribs-additional exercises

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