TRAINING FOR TWO

Move Confidently in Pregnancy!

Order Our BOOK!
NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ NEW COURSE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Biomechanics ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ for Pregnancy and Birth. ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎
GET STARTED
Written by

Gina Conley, MS

Rib Pain Relief Exercises

  • Fitness

Rib pain is a common issue many expectant mothers face, particularly as pregnancy progresses. It can be an uncomfortable and persistent problem, but with the right exercises and understanding of the causes, you can find relief. In this blog post, we’ll explore the reasons behind rib pain during pregnancy and share effective exercises to alleviate it.

What Causes Rib Pain During Pregnancy?

Explore Our Prenatal Fitness Programs
Third Trimester Specific Programs

What Causes Rib Pain During Pregnancy?

Rib pain during pregnancy often stems from the natural asymmetries in our bodies, which can become more pronounced as our bodies adjust to accommodate a growing baby. Here’s a breakdown of the contributing factors:

  • Right-Side Dominance: Our bodies are naturally asymmetrical. We tend to put more weight on our right leg (right stance) because our organs are denser on the right side, and the diaphragm is larger on the right. This results in a shift where the left hip sits more forward while the right hip shifts back.
  • Upper Body Compensation: To counterbalance this hip positioning, the upper body twists slightly to the left. This twist causes compression on the right side of the ribcage and lengthening on the left side.
  • Postural Tendencies: During pregnancy, these postural tendencies can deepen, leading to increased discomfort. The extra weight and changes in center of gravity also contribute to this compression and resulting pain.

Effective Exercises for Rib Pain Relief

Relieving rib pain involves exercises that open and lengthen the right side of the body. Here are some effective stretches and movements you can incorporate into your routine:

1. Side Seated Side Body Opener

  • Sit with your feet and knees stacked, favoring your right hip.
  • Allow your right shoulder to sink, creating a stretch through the right side of your body.
  • Reach forward with your left arm, pushing your back towards an imaginary wall behind you.
  • Take deep breaths, expanding your ribs with each inhale and deepening the stretch with each exhale.
  • Hold this position for about 10 breaths.

2. 90/90 Side Body Opener

  • Sit with your right leg externally rotated and your left leg internally rotated.
  • Reach your right hand up and lean towards your left side, feeling a stretch along the right side of your body.
  • You can enhance the stretch by reaching diagonally in front of you and pushing your back towards an imaginary wall behind you.
  • Take deep breaths, expanding the right side of your body with each inhale.
  • Alternate between extending your left hip and returning to the side body opener for a dynamic stretch.
Lara
Prenatal Fitness and Childbirth Ed Client
Mamastefit: the number one thing I recommend to all my pregnant friends. I did the prenatal fitness program via team builder app and the childbirth education classes. Both were highly valuable, but the fitness program is what my husband and I attribute to my really fast and smooth postpartum recovery. The fitness program allowed me to feel limber and strong in my pregnant body. The program allows you to go at your own pace, your own chosen weights, and the ability to shorten/lengthen the workout day depending on how your body is feeling that day. The exercises were also great ones that I would not have thought of to do on my own. The childbirth education classes had a lot of great information and I was able to implement many of the labor movements and breathing exercises during labor. 10/10 would recommend and will absolutely be using their program again and again!
Brianna
Prenatal Fitness and Childbirth Ed Client
I just wanted to say thank you so much for all of your incredible content! I used your childbirth edu and prenatal fitness programs during my pregnancy and felt empowered to take on an unplanned induction. As a pelvic PT, I knew I wanted education that covered physiology and hospital birth interventions in a lot more specific detail and I felt the mamastefit program was comprehensive and easy to digest with the format you have. I will definitely use the prenatal fitness plan again for a future pregnancy and will totally recommend it to patients as well!
Sara
Prenatal Fitness and Childbirth Ed Client
I had my final postnatal appointment and my midwife says she has never seen such a healthy postpartum pelvic floor, in fact if she didn't know better she would have guessed that I hadn't had any children. The whole team was amazed at my overall physical recovery which I attribute to your programming and the nutritional guidelines from Lily Nichols. They are recommending your program to more of their clients because of my great results. Thank you!
Explore Our Prenatal Fitness Programs

3. Archer Press

  • Hold a resistance band in your right hand and step forward with your right foot.
  • Reach forward with your left hand while pressing the band across your body, twisting slightly to the left.
  • Focus on shifting your weight into your left hip, compressing the left side while lengthening the right side.
  • Take deep breaths, feeling the right side expand with each inhale.
  • For a more dynamic version, alternate between reaching forward with your left hand and pressing the band across your body.

Additional Tips for Rib Pain Relief

  • Stay Active: Regular movement and exercise can help manage and reduce rib pain. Incorporate these stretches into your daily routine.
  • Mind Your Posture: Be mindful of your posture throughout the day. Avoid slouching and try to maintain a neutral spine to reduce strain on your ribcage.
  • Breathing Techniques: Practice deep breathing exercises to help expand and stretch the muscles around your ribcage.

Comprehensive Support for a Comfortable Pregnancy

At MamasteFit, we believe that pain is not a requirement of pregnancy. Our approach combines perinatal fitness training and birth expertise to provide comprehensive support throughout your pregnancy. Whether through our online prenatal fitness programs or childbirth education courses, we aim to help you stay strong, pain-free, and well-prepared for birth.

Prenatal Support Courses

Instructors
GINA & ROXANNE
Childbirth Education Course - Preparing For Birth

Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!

  • 9h+ of Video
  • Support Group
  • Close Captioning
Learn More
Join Now
Prenatal
Instructor
GINA
Prenatal Strength Training Program
Feel strong and move comfortably throughout your entire pregnancy.  Our program syncs to your current week of pregnancy, so you can start at any time!
  • 5 Workouts/Week
  • Gym Workouts
  • Self-Paced
FULL Program
MINI Program
Learn More

Instructor

GINA

Prenatal Workout On-Demand

Workout on-demand with our prenatal fitness workout videos!  Each workout is 30-40 minutes to follow along as you exercise at the same time! 

  • Birth Prep
  • All Trimesters
  • Mobility Work
Learn More
Join Now

Instructor

GINA

Pelvic Stability Workout Plan

Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period!  This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.

  • 3 Weeks
  • On Demand Workout Videos to Follow
Learn More
Join Now