I love using research to formulate treatment ideas. We dive in and learn from research because it expands our view from what we see in a controlled environment. But most important is how we execute and apply what we learn from both research and clinical experience together into something practical that works.

When I’m working with women who have a hard time establishing a great 360 degree breathing pattern, I love having them practice side breathing throughout the day. This is an easy way to get those ribs moving and subsequent diaphragm expansion. I think it works much, much better than teaching belly breathing.

The diaphragm is an anticipatory muscle for movement and posture regulation, just like the transverse abdominals (deep abdominal muscles). It helps us to regulate internal stability that allows us to move in pain-free ways. [1]

Rib cage positioning helps align our diaphragm for optimal function. [2,3] Low back pain is also significantly decreased by inspiratory muscle training with instruction on diaphragmatic breathing. [4,5]

In order to get a great breath in, you’ve got to get to a great starting point – which means rib cage angle and positioning matters. This is especially true for postpartum women who have increased risk of rib cage dimension changes due to pregnancy. [6]

We can tackle changing rib cage alignment through great exercise, which in turn improves breathing, back pain, pelvic floor function and more.

Happy breathing!



1. Hodges PW, Butler JE, McKenzie DK, Gandevia SC. Contraction of the human diaphragm during rapid postural adjustments. J Physiol. 1997 Dec 1;505 ( Pt 2)(Pt 2):539-48.
2. Petroll, W. M., Knight, H., & Rochester, D. F. (1990). Effect of lower rib cage expansion and diaphragm shortening on the zone of apposition. Journal of Applied Physiology, 68(2), 484–488.
3. Vostatek P, Nova´k D, Rychnovsky´ T, Rychnovska´ Sˇ (2013) Diaphragm Postural Function Analysis Using Magnetic Resonance Imaging. PLoS ONE 8(3): e56724.
4. Janssens L, McConnell AK, Pijnenburg M, Claeys K, Goossens N, Lysens R, Troosters T, Brumagne S. Inspiratory muscle training affects proprioceptive use and low back pain. Med Sci Sports Exerc. 2015 Jan;47(1):12-9.
5. KyoChul Seo and MiSuk Cho. Effects of Hemibridge with Ball and Balloon Exercise on Forced Expiratory Volume. J. Phys. Ther. Sci. 2018. 30: 1267–1270,
6. LoMauro A, Aliverti A, Frykholm P, Alberico D, Persico N, Boschetti G, DeBellis M, Briganti F, Nosotti M, Righi I. Adaptation of lung, chest wall, and respiratory muscles during pregnancy: preparing for birth. J Appl Physiol (1985). 2019 Dec 1;127(6):1640-1650.


Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/

Comprehensive online program to help women correct pelvic floor issues, diastasis recti, and more
www.coreexercisesolutions.com
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