{"id":3997,"date":"2025-08-07T13:30:16","date_gmt":"2025-08-07T05:30:16","guid":{"rendered":"https:\/\/yogaandmel.com\/?p=3997"},"modified":"2025-08-08T14:16:10","modified_gmt":"2025-08-08T06:16:10","slug":"the-secret-to-better-pregnancy-and-postpartum-recovery","status":"publish","type":"post","link":"https:\/\/yogaandmel.com\/index.php\/2025\/08\/07\/the-secret-to-better-pregnancy-and-postpartum-recovery\/","title":{"rendered":"How Rib Mobility Supports Pregnancy &#038; Postpartum Core Recovery"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3997\" class=\"elementor elementor-3997\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c050745 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c050745\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-059289c\" data-id=\"059289c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ee2cbb5 elementor-widget elementor-widget-image\" data-id=\"ee2cbb5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Thumbnail-featured-images--1024x576.avif\" class=\"attachment-large size-large wp-image-4010 not-transparent\" alt=\"Pregnancy and Postpartum Recovery in KL\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Thumbnail-featured-images--1024x576.avif 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Thumbnail-featured-images--300x169.avif 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Thumbnail-featured-images--768x432.avif 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Thumbnail-featured-images-.avif 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-has-transparency=\"false\" data-dominant-color=\"d09591\" style=\"--dominant-color: #d09591\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d698019 elementor-widget elementor-widget-heading\" data-id=\"d698019\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How Rib Mobility Supports Pregnancy &amp; Postpartum Core Recovery<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8cdc053 elementor-widget elementor-widget-text-editor\" data-id=\"8cdc053\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"146\" data-end=\"525\">Most women don\u2019t realize how much their breath, ribcage, and pelvis affect their core and pelvic floor recovery. Whether you&#8217;re pregnant or already postpartum, understanding this connection is the <strong>missing link<\/strong> to feeling strong again.<\/p><p data-start=\"146\" data-end=\"525\">During and after my pregnancy, I prioritised ribcage mobility, and honestly, I believe it made all the difference. It helped me breathe better (when I felt like I was suffocating!), feel more supported, and recover more smoothly after birth.<\/p><p data-start=\"146\" data-end=\"525\">I was able to return to the movement and activities I loved without feeling like my body was constantly holding tension or falling apart.<\/p><p data-start=\"527\" data-end=\"966\">Fast forward a couple of years\u2026 I found myself in an entirely different kind of recovery. One I\u2019m still navigating daily. After surgery to remove a desmoid tumor from my abdominal wall, <strong>I lost about 80% of my abdominal muscles. <\/strong><\/p><p data-start=\"527\" data-end=\"966\">What\u2019s left is a mesh stitched into the remaining tissue, leaving me with:<\/p><ul><li data-start=\"527\" data-end=\"966\">A permanent \u201cgap\u201d and lack of tension in the front of my core<\/li><li data-start=\"527\" data-end=\"966\">A lack of natural tension and stability<\/li><li data-start=\"527\" data-end=\"966\">Overcompensation in other muscles trying to pick up the slack<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-277f58a elementor-widget elementor-widget-heading\" data-id=\"277f58a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Ribcage Mobility for the Win<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0da7af elementor-widget elementor-widget-image\" data-id=\"a0da7af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"579\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Front-1024x579.avif\" class=\"attachment-large size-large wp-image-4051 has-transparency\" alt=\"Ribcage Mobility for Pregnancy and Postpartum Recovery\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Front-1024x579.avif 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Front-300x170.avif 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Front-768x434.avif 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Front.avif 1472w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-has-transparency=\"true\" data-dominant-color=\"7b7d85\" style=\"--dominant-color: #7b7d85\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bd118f3 elementor-widget elementor-widget-text-editor\" data-id=\"bd118f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Credit to <span style=\"font-size: 16px;\">Vecteezy.com for the photo!\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e34932b elementor-widget elementor-widget-text-editor\" data-id=\"e34932b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"968\" data-end=\"1260\">One of the biggest game-changers in how I move, feel, and breathe every day has been working on my<strong> ribcage mobility.<\/strong> It\u2019s become non-negotiable. When my ribs and intercostals feel tight and overworked (which is often), I feel it everywhere: in my breathing, digestion, back, and even my mood.<\/p><p data-start=\"968\" data-end=\"1260\"><em> Inadvertently, I am constantly gripping and squeezing my ribs down and in to create some sort of stability in my system.\u00a0<\/em><\/p><p data-start=\"1262\" data-end=\"1536\">The same is true for so many postpartum women I work with. Ribcage mobility is often the missing piece when it comes to:<\/p><ul><li data-start=\"1262\" data-end=\"1536\"><strong>Healing core and pelvic floor symptoms<\/strong><\/li><li data-start=\"1262\" data-end=\"1536\"><strong> neck and shoulder pain<\/strong><\/li><li data-start=\"1262\" data-end=\"1536\">Back discomfort and breathing issues<\/li><\/ul><p>It affects <strong>how we breathe, how pressure is managed, and how connected we feel to our core.<\/strong><\/p><p data-start=\"1538\" data-end=\"1911\">That being said, there\u2019s a lot you can start doing even during pregnancy to support better recovery. From diastasis recti to pelvic floor discomfort, SI joint or lower back pain, these issues aren\u2019t just about &#8220;weakness&#8221; or instability. They\u2019re about<strong> how your body is organizing pressure, movement, and support.<\/strong><\/p><p data-start=\"1538\" data-end=\"1911\">And one of the most overlooked places to start is your<strong> ribcage<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4caa90 elementor-widget elementor-widget-heading\" data-id=\"d4caa90\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How Rib Mobility Affects Intra-Abdominal Pressure<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58d8cba elementor-widget elementor-widget-text-editor\" data-id=\"58d8cba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"175\" data-end=\"235\">Your breath is your<strong data-start=\"175\" data-end=\"235\"> built-in pressure management system.<\/strong><\/p><p data-start=\"237\" data-end=\"542\">When it\u2019s working well, pressure is evenly distributed throughout your torso, supporting your spine, core, and pelvic floor. But during and after pregnancy, this system often gets disrupted. Instead of spreading evenly, pressure can get pushed:<\/p><ul><li data-start=\"237\" data-end=\"542\"><em data-start=\"480\" data-end=\"486\">down<\/em> into the pelvic floor or<\/li><li data-start=\"237\" data-end=\"542\"><em data-start=\"512\" data-end=\"517\">out<\/em> into the abdominal wall<\/li><\/ul><p><!-- notionvc: 61d2f91e-f6f4-41c6-a397-7dde87180845 --><\/p><p><!-- notionvc: 3fba6d3e-614b-4a2f-87e2-a8c889ef71d7 --><\/p><p><!-- notionvc: 6dde4429-9b3c-43ea-a533-d6feccce6522 --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d17aad9 elementor-widget elementor-widget-image\" data-id=\"d17aad9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"768\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/ChatGPT-Image-Aug-7-2025-02_56_53-PM-768x768.avif\" class=\"attachment-medium_large size-medium_large wp-image-4031 not-transparent\" alt=\"your pressure system\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/ChatGPT-Image-Aug-7-2025-02_56_53-PM-768x768.avif 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/ChatGPT-Image-Aug-7-2025-02_56_53-PM-300x300.avif 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/ChatGPT-Image-Aug-7-2025-02_56_53-PM-150x150.avif 150w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/ChatGPT-Image-Aug-7-2025-02_56_53-PM.avif 1024w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-has-transparency=\"false\" data-dominant-color=\"e7e6e3\" style=\"--dominant-color: #e7e6e3\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1211ac8 elementor-widget elementor-widget-heading\" data-id=\"1211ac8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Why Ribcage Mobility Matters for Your Core &amp; Pelvic Floor\n\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41e3f56 elementor-widget elementor-widget-text-editor\" data-id=\"41e3f56\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"544\" data-end=\"677\">Here\u2019s the thing: <strong>your ribcage and pelvis are two ends of the same canister<\/strong>. What happens up top directly affects what happens below.<\/p><p data-start=\"679\" data-end=\"973\">Think of it like a tube of toothpaste&#8230; if you squeeze hard at the top, everything gets pushed downward. When your ribs are stiff or flared, your diaphragm can\u2019t move properly. This:<\/p><ul><li data-start=\"679\" data-end=\"973\">limits your breath<\/li><li data-start=\"679\" data-end=\"973\">shifts pressure<\/li><li data-start=\"679\" data-end=\"973\">Creates extra tension and load through your core and pelvic floor<\/li><\/ul><p>Your ribcage isn\u2019t just there to protect your lungs \u2014 it\u2019s a key player in how you breathe, move, and manage pressure in your body. When the ribs can expand and move well, your diaphragm has the space to work the way it should. This creates better balance through your core, reduces unnecessary strain, and helps your pelvic floor do its job more effectively.<\/p><p><!-- notionvc: 61d2f91e-f6f4-41c6-a397-7dde87180845 --><\/p><p><!-- notionvc: 3fba6d3e-614b-4a2f-87e2-a8c889ef71d7 --><\/p><p><!-- notionvc: 6dde4429-9b3c-43ea-a533-d6feccce6522 --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc71ed9 elementor-widget elementor-widget-heading\" data-id=\"fc71ed9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Rib Mobility Influences Pelvic Pains\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9e80d70 elementor-widget elementor-widget-text-editor\" data-id=\"9e80d70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"975\" data-end=\"1097\">What we need is to <em data-start=\"994\" data-end=\"1011\">spread the load. <\/em>And ribcage mobility is a key part of that (though not the only one!). It influences:<\/p><ul><li data-start=\"1101\" data-end=\"1139\">How well your diaphragm can function<\/li><li data-start=\"1101\" data-end=\"1139\">How efficiently you breathe<\/li><li data-start=\"1101\" data-end=\"1139\">How you regulate intra-abdominal pressure<\/li><li data-start=\"1101\" data-end=\"1139\">How your pelvic floor responds to load and movement<\/li><\/ul><p><strong>Quick Takeaway:\u00a0<\/strong>Sometimes the best way to relieve pelvic pain is by\u00a0<strong>not<\/strong> starting at the pelvis at all.<\/p><p><!-- notionvc: 61d2f91e-f6f4-41c6-a397-7dde87180845 --><\/p><p><!-- notionvc: 3fba6d3e-614b-4a2f-87e2-a8c889ef71d7 --><\/p><p><!-- notionvc: 6dde4429-9b3c-43ea-a533-d6feccce6522 --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d6ccba elementor-widget elementor-widget-image\" data-id=\"3d6ccba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"579\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Ribcage-1024x579.avif\" class=\"attachment-large size-large wp-image-4056 not-transparent\" alt=\"ribcage and pelvis connection for core strength\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Ribcage-1024x579.avif 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Ribcage-300x170.avif 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Ribcage-768x434.avif 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2025\/08\/Ribcage.avif 1472w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-has-transparency=\"false\" data-dominant-color=\"c8bebd\" style=\"--dominant-color: #c8bebd\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7fe76f9 elementor-widget elementor-widget-heading\" data-id=\"7fe76f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Stable Foundations: Your 'House' <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-581a577 elementor-widget elementor-widget-text-editor\" data-id=\"581a577\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1376\" data-end=\"1686\">Here\u2019s another way to think about it:<\/p><ul><li data-start=\"1376\" data-end=\"1686\">your diaphragm (and ribcage) are like the <strong data-start=\"1456\" data-end=\"1464\">roof<\/strong> of your house<\/li><li data-start=\"1376\" data-end=\"1686\">pelvic floor is the <strong data-start=\"1509\" data-end=\"1525\">ground floor<\/strong><\/li><\/ul><p>For the whole structure to be stable and functional, you need both. If it\u2019s raining and there\u2019s a leak, you fix the roof &#8211; you don\u2019t just keep mopping the floor.<\/p><p data-start=\"1688\" data-end=\"1866\">So if your only focus is your pelvic floor or lower core, you might be missing the bigger picture.<\/p><p data-start=\"1688\" data-end=\"1866\">Breath and ribcage mobility help the <em data-start=\"1824\" data-end=\"1838\">whole system<\/em> work together as it should.<\/p><p><!-- notionvc: 61d2f91e-f6f4-41c6-a397-7dde87180845 --><\/p><p><!-- notionvc: 3fba6d3e-614b-4a2f-87e2-a8c889ef71d7 --><\/p><p><!-- notionvc: 6dde4429-9b3c-43ea-a533-d6feccce6522 --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3536dd1 elementor-widget elementor-widget-html\" data-id=\"3536dd1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/DAzlzOeyQQF\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/DAzlzOeyQQF\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/DAzlzOeyQQF\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Melanie Matulka | Yoga, Mobility &amp; Movement Exercise Specialist (@yogaandmobilitywithmel)<\/a><\/p><\/div><\/blockquote>\n<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf0134a elementor-widget elementor-widget-heading\" data-id=\"cf0134a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Effects of Poor Rib Mobility on Your Core and Pelvic Floor<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8ab036 ha-has-bg-overlay elementor-widget elementor-widget-text-editor\" data-id=\"c8ab036\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>During Pregnancy:<\/b><\/p><ul><li>Your belly grows, organs shift, and your ribcage flares<\/li><li>Breathing becomes shallower<\/li><li>Ribs stiffen to compensate for the lack of space<\/li><li>This limits how well your diaphragm can move<\/li><\/ul><p><b>Postpartum:\u00a0<\/b><\/p><ul><li>You may not naturally regain rib mobility<\/li><li>This impacts breathing, pressure management and core\/pelvic floor function<\/li><li>You may be stuck in a rib &#8216;flared&#8217; position<\/li><\/ul><p><!-- notionvc: cda3996e-6d74-4c5a-b28e-3f6bc469210e --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5880013 elementor-widget elementor-widget-heading\" data-id=\"5880013\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Why This Matters: <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11f1522 ha-has-bg-overlay elementor-widget elementor-widget-text-editor\" data-id=\"11f1522\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Focusing on ribcage mobility during pregnancy creates space for baby, improves breathing mechanics, and reduces tension &#8211; making recovery smoother.\u00a0 Postpartum, it helps you reconnect your core and manage pressure &#8211; especially if you&#8217;re healing from diastasis, prolapse, or a C-section.<\/p><p>It supports stronger, more functional movement from the inside out.<\/p><p><!-- notionvc: cda3996e-6d74-4c5a-b28e-3f6bc469210e --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c8cd22 elementor-widget elementor-widget-image\" data-id=\"3c8cd22\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1-1024x576.jpg\" class=\"attachment-large size-large wp-image-2887\" alt=\"how to fix your mom butt exercises\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1-1024x576.jpg.webp 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1-300x169.jpg.webp 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1-768x432.jpg.webp 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1-1536x864.jpg.webp 1536w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1.jpg.webp 1960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d70f361 elementor-widget elementor-widget-heading\" data-id=\"d70f361\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What Healthy Rib Movement Looks Like (and Why It Matters)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-130189c elementor-widget elementor-widget-text-editor\" data-id=\"130189c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"134\" data-end=\"503\">A big part of healthy <strong>360\u00b0 breathing<\/strong> is allowing your upper ribs and chest to move outward and upward &#8211; kind of like a <strong>fire hydrant pump<\/strong>. At the same time, the sides of your ribcage should lift up and out, similar to the <strong>handles of a bucket<\/strong>.<\/p><p data-start=\"134\" data-end=\"503\">This movement:<\/p><ul><li data-start=\"134\" data-end=\"503\">Creates space for full lung expansion<\/li><li data-start=\"134\" data-end=\"503\">Maintains balanced pressure through your core<\/li><li data-start=\"134\" data-end=\"503\">Takes load off your abdominal connective tissue (linea alba)\u00a0<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ce33546 elementor-widget elementor-widget-heading\" data-id=\"ce33546\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Why The Sides and Back Matter!<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e433ba elementor-widget elementor-widget-text-editor\" data-id=\"7e433ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"505\" data-end=\"978\"><strong>Tip:<\/strong> Don&#8217;t forget about the <strong><em data-start=\"646\" data-end=\"653\">sides<\/em> and <em data-start=\"658\" data-end=\"664\">back <\/em><\/strong>of the ribcage &#8211; they&#8217;re often the the overlooked missing link!<\/p><p data-start=\"505\" data-end=\"978\">Your ribcage is front and back, along with breathing, which happens not just in the front of the body, but the back and sides too. Free up this space to take load off the tissue below.\u00a0<\/p><p data-start=\"505\" data-end=\"978\">This is important for supporting and preventing excessive diastasis recti, or separation of the linea alba tissue.\u00a0(Side note: <strong data-start=\"946\" data-end=\"953\">all<\/strong> women will have some degree of diastasis at birth.)<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7156ad5 elementor-widget elementor-widget-heading\" data-id=\"7156ad5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How Rib Position Affects Your Core<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2a73da elementor-widget elementor-widget-image\" data-id=\"a2a73da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/5-day-challenge-stuff-2-1024x576.jpg\" class=\"attachment-large size-large wp-image-3272\" alt=\"good alignment\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/5-day-challenge-stuff-2-1024x576.jpg.webp 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/5-day-challenge-stuff-2-300x169.jpg.webp 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/5-day-challenge-stuff-2-768x432.jpg.webp 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/5-day-challenge-stuff-2.jpg.webp 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d34eb46 elementor-widget elementor-widget-text-editor\" data-id=\"d34eb46\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Getting a good \u201cstack\u201d\u00a0 ribcage gently over the pelvis, is key. Think Lego blocks stacked on top of each other. I go into far more detail on that<\/p><p>\u27a1\ufe0f <a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/05\/10\/how-to-fix-your-mom-butt\/\"><em data-start=\"2758\" data-end=\"2804\">how to fix your &#8216;mom&#8217; butt<\/em><\/a>.<\/p><p>Without that, many women grip through their upper abs to feel \u201cstable.\u201d But this only adds more <strong>downward pressure<\/strong> onto an already struggling system.<\/p><p><strong>Try this instead:<\/strong><\/p><p>\ud83c\udf3f Stretching <em>up and out<\/em> through the ribs<br \/>\ud83c\udf3f Breathing into your sides and back<br \/>\ud83c\udf3f Gently stacking the ribcage over the pelvis, rather than forcing it down<br \/>\ud83c\udf3f Think a small tuck of the pelvis under (not a big grippy squeeze forward)<\/p><p>This helps reconnect your core and pelvic floor without overloading them.<\/p><p><!-- notionvc: 56ef009e-a07c-4d90-b836-dda8df5a7ecc --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-933bdbe elementor-widget elementor-widget-heading\" data-id=\"933bdbe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Simple Ways to Restore Rib Mobility (and Improve Core Connection)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e548da6 elementor-widget elementor-widget-wp-widget-media_video\" data-id=\"e548da6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-media_video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"width:100%;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3997-1\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/youtube\" src=\"https:\/\/youtu.be\/TfYPVdmyJUc?_=1\" \/><a href=\"https:\/\/youtu.be\/TfYPVdmyJUc\">https:\/\/youtu.be\/TfYPVdmyJUc<\/a><\/video><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-807b779 elementor-widget elementor-widget-text-editor\" data-id=\"807b779\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 data-start=\"393\" data-end=\"448\"><strong data-start=\"401\" data-end=\"446\">Inverted 360\u00b0 Breathing (Back Body Focus)<\/strong><\/h4><p data-start=\"449\" data-end=\"651\">This helps wake up the <em data-start=\"472\" data-end=\"483\">posterior<\/em> ribcage and release tension in the upper back. Being inverted also minimizes belly pressure and makes it easier to access true 360\u00b0 expansion &#8211; front, sides, and <em data-start=\"644\" data-end=\"650\">back<\/em>.<\/p><p><!-- notionvc: 705c678d-1403-4cda-9855-3c1e0950c554 --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aba3113 elementor-widget elementor-widget-wp-widget-media_video\" data-id=\"aba3113\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-media_video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"width:100%;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3997-2\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/youtube\" src=\"https:\/\/youtu.be\/shKbV9KsKgQ?_=2\" \/><a href=\"https:\/\/youtu.be\/shKbV9KsKgQ\">https:\/\/youtu.be\/shKbV9KsKgQ<\/a><\/video><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eed6e26 elementor-widget elementor-widget-text-editor\" data-id=\"eed6e26\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 data-start=\"770\" data-end=\"813\"><strong data-start=\"778\" data-end=\"811\">Side Body Stretch + Breathing<\/strong><\/h4><p data-start=\"814\" data-end=\"1017\">Targets the lateral ribs, obliques, and intercostals. This encourages those \u201cbucket handle\u201d ribs to open and move more freely, which many people lose during pregnancy or after years of shallow breathing.<\/p><p><!-- notionvc: 705c678d-1403-4cda-9855-3c1e0950c554 --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0d0977d elementor-widget elementor-widget-wp-widget-media_video\" data-id=\"0d0977d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-media_video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"width:100%;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3997-3\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/youtube\" src=\"https:\/\/youtu.be\/y18alHVaack?_=3\" \/><a href=\"https:\/\/youtu.be\/y18alHVaack\">https:\/\/youtu.be\/y18alHVaack<\/a><\/video><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76983f7 elementor-widget elementor-widget-text-editor\" data-id=\"76983f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 data-start=\"1120\" data-end=\"1182\"><strong data-start=\"1128\" data-end=\"1180\">Half Kneeling Wall Side Stretch (with Arm Press)<\/strong><\/h4><p data-start=\"1183\" data-end=\"1350\">A full-body move that integrates breath, posture, core control, and shoulder stability. Pressing into the wall adds resistance, activating deep core and lateral lines.<\/p><p><!-- notionvc: 705c678d-1403-4cda-9855-3c1e0950c554 --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-112c6ca elementor-widget elementor-widget-wp-widget-media_video\" data-id=\"112c6ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-media_video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"width:100%;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-3997-4\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/youtube\" src=\"https:\/\/youtu.be\/SkVD9Xlm5Xk?_=4\" \/><a href=\"https:\/\/youtu.be\/SkVD9Xlm5Xk\">https:\/\/youtu.be\/SkVD9Xlm5Xk<\/a><\/video><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d076222 elementor-widget elementor-widget-text-editor\" data-id=\"d076222\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 data-start=\"1460\" data-end=\"1515\">BONUS: <strong data-start=\"1472\" data-end=\"1513\">Adductor Rockback + Thoracic Rotation<\/strong><\/h4><p data-start=\"1516\" data-end=\"1688\">Opens up inner thighs and hips while encouraging mid-back rotation. This movement enhances thoracic mobility, which directly supports rib movement and pelvic floor balance.<\/p><p><!-- notionvc: 705c678d-1403-4cda-9855-3c1e0950c554 --><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be805e9 elementor-widget elementor-widget-heading\" data-id=\"be805e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Need More Help?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ee4775 elementor-widget elementor-widget-text-editor\" data-id=\"2ee4775\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"137\" data-end=\"317\"><strong>Download my free<\/strong> <strong data-start=\"220\" data-end=\"253\">5-Minute Reset Guide<\/strong> &#8211; reduce tension, aches and help you to reconnect with you body.<\/p><p data-start=\"137\" data-end=\"317\"><a href=\"https:\/\/mailchi.mp\/c439c377d62d\/wtv461occ8\">Download your guide here.\u00a0<\/a><\/p><p>\ud83d\udcbb Want personalized support?<br \/><br \/>Book a <strong data-start=\"358\" data-end=\"380\">1:1 online session<\/strong> and let\u2019s explore what your body truly needs. <br \/><br \/><a href=\"https:\/\/calendly.com\/yogaandmobilitywithmel\/1-1-session\">Book in a time with me here.<\/a>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-987facb elementor-hidden-mobile\" data-id=\"987facb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fc8b6a elementor-widget elementor-widget-wp-widget-search\" data-id=\"9fc8b6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-search.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<form role=\"search\" method=\"get\" class=\"search-form\" action=\"https:\/\/yogaandmel.com\/\">\n\t<label for=\"search-field\">\n\t\t<span class=\"screen-reader-text\">Search for:<\/span>\n\t\t<input type=\"search\" id=\"search-field\" class=\"search-field\"   placeholder=\"Search...\" value=\"\" name=\"s\" tabindex=\"-1\">\n\t\t\t<\/label>\n\t\t\t<input type=\"submit\" class=\"search-submit\" value=\"Search\">\n\t<\/form>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53662dd elementor-widget elementor-widget-wp-widget-tag_cloud\" data-id=\"53662dd\" data-element_type=\"widget\" data-e-type=\"widget\" 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