Why Your Ribs Feel Tight in Late Pregnancy
And What To do About It
As your baby grows and your organs shift upward, the space for your diaphragm and ribs becomes more limited. This often leads to rib flaring, stiffness, or a “stuck” feeling around the upper body. Many women report it gets harder to breathe deeply, engage their core, or feel grounded in their movement.
The good news? It’s not just something you have to “push through.”
By adding a few intentional mobility exercises, you can:
Expand your ribcage (especially into the sides and back)- Release tightness in your mid-back, ribs, and shoulders
- Prime your body for better breath, core activation, and pelvic floor response
Why Your Ribs Feel Tight in Late Pregnancy (and What to Do About It)
Restore Rib Mobility for Breath + Core Connection
Use these exercises to free up space, improve rib glide, and create more mobility through the thoracic spine and ribcage:
1. Ribcage Smash
Lie on your side with a small soft ball placed under your ribs. Allow your body to relax over the ball to compress one side of your ribcage while encouraging expansion on the opposite side.
Promotes back + lateral rib mobility Encourages diaphragmatic breath and deep core reflexes
2. Foam Roller Thoracic Opener
Place a foam roller perpendicular to your spine just below the shoulder blades. Add a gentle twist by dropping one arm to the side and opening through the chest.
✅ Loosens up the lats, serratus, and mid-back
✅ Helps reverse stiffness from rounded pregnancy posture
3. Quadruped T-Spine Rotations
Start in an all-fours position. Place one hand behind your head and rotate your ribs open toward the ceiling, keeping your hips steady.
✅ Builds rib + upper spine rotation without overextending your low back
✅ Encourages postural control and breath-driven movement
4. Tall Half-Kneeling Stargazer to Side Bend
From a tall kneeling lunge, reach one arm back and rotate through your upper body, then add a side bend. This combines rotation and lateral flexion.
✅ Lengthens the side body and deep core
✅ Helps link breath to movement under gentle load
We tend to think of the ribcage as a fixed structure, but it’s actually designed to move in all directions: forward, backward, side-to-side, and with rotation. When that mobility is lost — especially during pregnancy, postpartum, or after long periods of poor posture — it impacts everything from breath to pelvic floor response.
Why Rib Mobility Matters:
Your ribs are part of your core canister: Obliques, diaphragm, and pelvic floor all attach around or interact with the ribcage. If your ribs are stuck, your core can’t activate optimally.
Your diaphragm needs room to move: Rib flare or compression restricts the diaphragm, which limits deep breathing and pelvic floor engagement.
Postpartum moms often stay in a flared rib position: After the ribs expand in pregnancy, they rarely “reset” on their own. That flare can affect posture, breath, and core recovery.
Rib movement helps regulate the nervous system: When you breathe well (especially into the sides and back of your ribs), you help downregulate stress and bring the body into a state of healing.
Rib Strength + Core Control: Why Strong, Mobile Ribs Matter for Your Core + Pelvic Floor
Why strong, mobile ribs matter for your core + pelvic floor 👇
We often think of the ribs as rigid or passive—but they’re actually key players in your core system.
The diaphragm, obliques, serratus anterior, and deep core all connect at the ribcage. If your ribs are flared, compressed, or restricted, it throws off core timing, pressure management, and pelvic floor responsiveness.
This next series builds:
✔️ Oblique and deep core strength
✔️ Rib-to-pelvis alignment and breath control
✔️ 360° rib mobility with spinal stability
Restore Rib Mobility for Breath + Core Connection
Use these exercises to free up space, improve rib glide, and create more mobility through the thoracic spine and ribcage:
1. Side-Lying Oblique Reach
Use a band or weight to reach across your body while lying on your side.
✅ Trains lateral rib expansion and breath-guided control
✅ Gently loads the obliques and pelvic floor in a functional position
2. Kneeling Diagonal Band Pull Apart
Kneel tall with a band at shoulder height and pull diagonally across the body.
✅ Recruits the anterior oblique sling (obliques + opposite glute)
✅ Reinforces rib-to-pelvis alignment and posture
3. Tall Kneeling Side Bend
From a tall kneeling position, reach up and over into a side bend.
✅ Targets the lateral core while keeping the pelvis stable
✅ Builds core endurance without spinal compression
4. Diagonal Star Plank with Pilates Ball
Hold a side plank variation with the top leg elevated on a ball and arms extended.
✅ Builds anti-rotation + anti-extension core strength
✅ Links lats, glutes, and deep core for full-body control
5. Overhand Superband Alternating Pull Downs
Stand tall with a superband overhead and alternate slow pulldowns.
✅ Encourages scapular movement + serratus activation
✅ Reinforces cross-body rib control and core-lat coordination
Why This Matters for Postpartum Moms (and Anyone Feeling “Stuck” in the Ribs)
After birth, many moms feel disconnected from their breath or core. Rib flare often remains long after pregnancy, contributing to poor posture, shallow breathing, and limited core activation. These exercises restore mobility, build strength, and reconnect your ribcage with the rest of your core system.
Even beyond pregnancy, rib stiffness can show up from:
Chronic stress (shallow breathing)
Sitting or slumping for long hours
Poor rotational mobility
When your ribs don’t move well, your diaphragm, core, and nervous system suffer. Restoring rib mobility can help improve:
Deep breath capacity
Posture and alignment
Pelvic floor responsiveness
Emotional regulation and stress relief
✨ Rib control = better breath mechanics, safer core training, and less pressure on your pelvic floor, spine, and abdominal wall.