Lateral (side) rib expansion.
Do you have it? Or is it all chest, or all belly, maybe all shoulders? Stand in the mirror and watch yourself, or take a quick video and see what it is you do.
Lateral rib expansion is so important for getting obliques to chill out and to manage intra-abdominal pressures well. Without this kind of rib mobility problems start to emerge gradually (diastasis recti, prolapse, hernias, constipation, and incontinence to name a few)...or suddenly!
Have good expansion into the sides already? 🙌 Well done! If not, all you need to do is practice! You really can't overdo good breath training. Lying on your side, knees stacked and bent at 90 degrees, and head propped comfortably is the easiest position. As that gets better and you can get 2-3 inches of lateral excursion on each side then start to challenge yourself in sitting, standing, walking/running, lying flat on your back, etc. And remember, do both sides. You may be surprised to find that one side is easier or more mobile than the other side.
It can be deceptively hard to do at first. I have done a LOT of work to get to where I am and I still can do some more work. But, it is a great first step on the road to recovery. The video above is my left side only, and it has been my hardest side since having my second baby. Left rib flare, decreased muscle tone in (everything!) left side abdominals, and really tight right side abdominals. I have had all of the muscle imbalances, I am pretty sure! This makes for maximum frustration but also maximum problem solving and using my clinical brain, which is extremely fun for me :)
Try it out and let me know how it goes! Make sure to check back for more breathing basics as we talk about all of the basic elements of good breathing. Oh, wait...you didn't know there was such a thing as "bad" breathing? This will be fun!
Runner, lifter of children, PTA, CPT, PCES, pelvic health zealot