Episode 19- Rib Mobility Exercises: The Key to Improved Core Strength, Breathing, and Running Efficiency

Episode Summary:

In this episode, host Alison explores the role of rib mobility in enhancing running performance by improving breathing efficiency, core engagement, and rotation. Proper rib movement optimizes diaphragm use, reduces strain on accessory muscles, and supports better posture and force management. Efficient rib and torso rotation also improve energy transfer and running mechanics. Alison shares practical strategies to enhance rib mobility, including targeted breathing exercises, breath-timing during strength training, and incorporating reciprocal motion under load. She emphasizes the value of personalized approaches, which she offers through her Women’s Running Academy and one-on-one mentorship. Listeners are encouraged to apply these techniques to their training and share the episode if they found it helpful.

Key Takeaways:

• Rib Mobility Enhances Running Efficiency: Rib movement is crucial for breathing efficiency, core engagement, and body rotation, all of which impact running economy. Restricted rib mobility can lead to inefficient breathing and posture, hindering performance.
  
• Breathing Awareness and Its Impact: Proper breathing improves rib mobility, helps maintain diaphragm and pelvic floor alignment, and reduces tension in accessory muscles like the neck and shoulders. Avoid overly tight sports bras that can restrict rib movement.
  
• Posture and Alignment Are Critical: Efficient core engagement depends on maintaining a "stacked" posture where the diaphragm aligns with the pelvic floor. Addressing rib mobility in the front and back improves posture and avoids overcompensating with shoulder blade squeezing.
  
• Incorporating Breathing into Strength Training: Intentional breathing during exercises like push-ups, rows, and presses can improve rib mobility. Timing inhales and exhales with arm movement helps expand ribs in targeted areas.
  
• Reciprocal and Rotational Movements: Alternating arm movements in strength exercises enhances torso rotation, aiding rib mobility under load. This functional movement is key to optimizing running mechanics.

Time Stamps:

[00:00] - Introduction

[00:28] - Importance of Rib Mobility

[03:03] - Detailed Role of Ribs in Running

[09:59] - Breathing Exercises to Improve Rib Mobility

[18:53] - Incorporating Rib Mobility into Strength Training

[22:05] - Closing and Further Resources

Resources Mentioned:

• Breathing exercises mentioned in the episode:
• Rockback Breathing
• Crocodile Breathing
• Hooklying Breathing

• Women’s Running Academy: A 12-week group coaching and education program to help female runners ditch the cycle of injury and burn out and finally make real, consistent progress towards their goals.
• 1-on-1 Full Assessment and Strategy Session: Through my efficient postural and movement assessment, we will identify the specific needs of your body (as they relate to your goals) and create a custom strategy so that you can continue to perform without pain.

Quotes:

1.  On the Importance of Rib Mobility: "Your ribs aren't just there to protect your lungs; they’re an essential part of how you breathe, stabilize, and move. If your ribs can't move, you're basically running with your brakes on."
2.  On the Connection Between Breathing and Movement: "Breathing isn’t just about getting oxygen; it’s about how your entire body moves. When you learn to breathe better, you’ll find that your running feels smoother, lighter, and more effortless."
3.  On Strength Training for Runners: "Strength training isn’t just about lifting heavy weights—it’s about moving better. If you can’t breathe and rotate well during a push-up or row, you’re leaving performance gains on the table."

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