The Problem with "Knitting the Ribs Together" in Core Workouts
Core Myths Mini Series
PART ONE: The Problem with "Knitting the Ribs Together" in Core Workouts
PART TWO: The Problem with “Back Smashing” in Core Workouts
PART THREE: The Kegel Myth: What You Need to Know for a Healthy Pelvic Floor
PART FOUR: The Problem with “Sucking Belly Button to Spine” in Core Workouts
When it comes to fitness and exercise, there's no shortage of advice and techniques. However, not all fitness cues are created equal, and some popular practices can do more harm than good. In this 4-part mini series on core myths, we're diving into four common misconceptions that can lead to injuries and dysfunction. In part one, we’ll look at “knitting the ribs together”, a cue often used in Pilates. In part two, we’ll talk about “back smashing” and why you shouldn’t flatten your back during exercise. In part three, we’ll discuss why most people should NOT practice Kegels and the only time that I DO recommend Kegels to my clients. Lastly, in part four, we’ll talk about the common cue “sucking your belly button to spine” and why this practice can actually be harmful.
Today, we're tackling the myth of "knitting the ribs together" during core workouts, a cue often used in Pilates as well as other fitness regimens. We'll explore why this cue can actually cause more harm than good and what you can do instead to support your core, spine, and pelvic health effectively.
The Origins of "Knitting the Ribs"
You may have encountered fitness instructors or trainers emphasizing the importance of "knitting the ribs together" during core exercises. This cue, particularly prevalent in Pilates classes, is believed by some to promote core engagement and stability. However, as we'll discover, this approach does not align with the true principles of core and pelvic health.
And in fact, Joseph Pilates, the creator of Pilates, is often depicted with an open and expansive ribcage. This posture suggests that the "knit the ribs" cue was likely NOT part of his original teachings. This trendy cuing technique may instead be a more recent development in the world of Pilates and fitness (one that I hope doesn’t last!).
The Problem with Closed Ribs
If you’re wondering why closing the ribs is so detrimental to your core health, think about these questions! At what point during exercise do you want your deep abdominal, pelvic floor, and spinal muscles turned OFF? When do you want your abdominal and pelvic fascia to be overloaded because the muscles are not absorbing the force of the exercise? When is a good time during exercise for your discs to be vulnerable to herniation and for your organs to be at risk of prolapse? When during exercise do you NOT want to have full function of your diaphragm and lung capacity?
The answer to all of these, of course, is never! I get fired up about this topic because I have so many clients come to me with injuries resulting from this cuing and I see so many cases of core, spinal, and pelvic dysfunction resolve when people STOP doing this.
So let’s take a closer look at why “closing” or "knitting” the ribs together during exercise can cause more harm than good when it comes to core function and health:
Detrimental Effects of “Knitting the Ribs”
Restricted Breathing: Closing the ribs restricts your ability to breathe deeply and effectively. It reduces lung capacity and can hinder cardiovascular performance over time.
Diaphragm Dysfunction: Chronic rib closure can lead to diaphragm spasms. The diaphragm is a crucial muscle for managing abdominal and pelvic pressure, so when its function is compromised, it can have a significant impact on core and pelvic health.
Reduced Core Coordination: Closed ribs prevent the coordination of your deep core muscle unit, which includes the diaphragm, abdominal muscles, pelvic floor, and paraspinal muscles. This lack of coordination can lead to instability and weakness in the core.
Pelvic Organ Compression: Keeping the ribs closed can compress and lower your pelvic organs. Lower and compressed pelvic organs lead pelvic floor muscle spasm and restricted blood, lymph and nerve flow to the pelvis as a whole.
Spinal Vulnerability: Closed ribs can leave your spine vulnerable to injury due to mismanagement of pressure and inability to shock absorb, increasing risk of disc herniation.
So, What's the Solution?
Instead of "knitting the ribs," a more effective approach to support your core, spine, and pelvic health is to focus on lengthening your waist and practicing 360 rib breathing.
Here's what you can do:
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Maintain a Long Waist: Keep your rib cage as far up and away from your pelvis as possible, regardless of the activity you're engaged in. This creates an open and comfortable space for your organs and spine.
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Spinal Elongation: Spinal elongation is key to promoting reflexive gentle abdominal, pelvic, and lower back muscle activation. This occurs without conscious effort and reduces pressure in your abdomen.
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Consider Organ Position: Expanding your rib cage will improve organ position by elevating and centering the pelvic organs. The more flexible and strong the rib cage is, the better the diaphragm will be able to manage pressure in the abdomen and keep the organs in their ideal position to maximize their blood, lymph and nerve flow.
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Practice 360 Rib Breathing: Rib breathing involves using your full lung capacity to expand your rib cage in all directions. This technique not only increases mobility but also tightens abdominal fascia, leading to a smaller waistline.
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Diaphragm Training: Rib breathing trains the diaphragm to rest and work from a higher position, creating more space between your vertebrae and decreasing abdominal pressure.
The "knitting the ribs together" cue, often used in core workouts, is not the best approach for your core, spine, and pelvic health. Instead, focus on creating space in your rib cage, practicing 360 rib breathing, and allowing your diaphragm to function optimally. These techniques can lead to a stronger, more functional core and a healthier, happier body. Remember, the next time you hear the "knit your ribs together" cue, choose take care of your core and lengthen your waist instead.
