Ribcage Alignment
Let’s figure out how our ribs move when we breathe and how to position our ribs when exercising!
In Pilates classes, we don’t want to promote tension, but rather incorporate the natural mechanics of our joints and muscles to move smoothly. So we focus on walking before running. While running feels good, the process of walking, of learning the basics, can wake up your body, and bring new layers of awareness that weave through your day to bring you both physical and mental relief. Learning how to hold your ribcage in your body can reduce back tension, and strengthen our abdominals.
Let's feel our ribs!
Try to find your floating ribs​
They're the lowest two in your back.
Try to find ribs 10, 9, 8, 7, & 6​
These are important ribs when breathing.​
Neutral v. Popping Ribcage
Neutral ribcage​
When you take a pilates class, you might hear the phrases "neutral ribcage" and "popping ribs" a lot. Your ribs are attached to 12 thoracic vertebrae. When you hold your ribcage in a neutral position, these bones are naturally curved gently back (posteriorly) instead of extending (arching the mid-back) or overly rounding (like slouching over a desk to read). ​
popping ribs​
These are important ribs when breathing.​
How do I find neutral?
You don't want to push your ribcage into your mat. Rather, feel as if your ribcage is gently resting on your mat. Use your breathing to set the shape of your ribcage. Your exhales bring the sides of the bottom of the ribcage together. Your inhales lift your lower ribs (6, 7, 8, 9, 10) out to the sides and up like bucket handles.
What should I do if my ribs are popping?
Sometimes, paying a bit more attention to your breathing mechanics can release the arch of your mid back. At other times, tightness in the mid back makes it too strenuous to find neutral. In those cases, mid-back stretches are recommended. Since everything in your body is connected, overall stretching of your posterior chain, including your glutes, hamstrings, calves, lats and arms might also help reduce popping ribs.
What if my ribs are too rounded?
Sometimes, the bones of the mid-back are too flexed. This can deactivate your deep trunk stabilizer, the transverses abdominis. In this case, I'd recommend both mid-back extension (arching) exercises, and stretching the muscles attached to the front of the ribcage, like your obliques, pecs and shoulder muscles. When your ribs are too rounded, you might also find that your neck is a bit too arched. For the neck, try strengthening the front of the neck, and stretching the back of the neck. All of these movements are incorporated into Pilates Mat classes. If you don't practice Mat daily, try a few minutes of stretching each day between your Pilates classes.
How do I extend my Mid Back?
You can check out some ribcage movements by clicking the title above. We extend (arch) your mid-back in Pilates Mat exercises like the Breast Stroke, Swan, and Swimming.
Practice
Lie on your back, and bend your knees. Feel your feet heavy on your mat, as well as your pelvis and shoulders. Feel your lower ribcage widening with each inhale.
If you notice your ribcage popping when you reach your arms overhead, focus on your inhales widening your lower ribcage. Be sure that your pelvic floor is gently engaged as described in the breathing section.
Come to your stomach side, and feel long and heavy on your mat. Check in that your pelvis and spine are neutral by referring to your ASIS and pubic symphysis. Having a mirror at your side is handy to check in on your spinal curves! Feel heavy at your arms and legs. Gently engage your hip extensors to keep the front of your hips open. Feel long behind your neck. Reach the crown of your head away from your toes.
Think of rolling a marble away from your nose, so your chin moves a cm or so away from your chest. Gently retract your shoulder blades toward your spine. And begin to lift one vertebra at a time until only your lowest ribs are still heavy on the mat. Your pelvis and lumbar spine shouldn't move here. We're trying to isolate the extension at the ribcage from the lower back and pelvis. We also want to keep the neck in a continuous line with the ribcage vertebrae. Try to feel the muscles along the back of the ribcage lifting one rib up at a time.
Slowly return one rib down at a time onto your mat. Trying to roll through your vertebrae like placing a string of pearls back onto a table. Let your shoulder blades relax back down, and hover your nose over your mat.
Try repeating this ribcage extension exercise, using the lateral ribcage breathing. Inhaling up and exhaling down to neutral. Notice if there's any part of your ribcage or neck that isn't moving as much and focus on the muscles around those areas on your lifts and lowers. It's normal to find it tricky to extend the thoracic spine. This part of the spine is designed to be slightly rounded, unlike the lower back and neck. So it should be the hardest to extend.Â
Why do I need to be mindful of the position of my ribcage?
It'll help you:
stabilize your core,
breathe more naturally,
feel more at ease (reduce tension).
You’re now one step closer to moving your mid-back and ribcage safely!