Exercises | Physiotherapy for pain in the costal arch during pregnancy

Exercises

Stretching is one of the main exercises that can help pregnant women with pain in the costal arch. This enlarges the thorax and abdomen and leads to relaxation. The position can be held for some time and should then be repeated on the other side.

From this position, the pregnant woman can also independently massage the beginnings of the abdominal muscles or the intercostal muscles gently.

  • To do this, assume a relaxed position in the supine position. The legs are adjusted, the arms are stretched out beside the body.

    Now let both knees fall to one side, but only as far as the baby’s belly allows it and it feels comfortable. The opposite flank is stretched along with the abdominal and respiratory muscles. Often a slight pull can be felt, especially if there is irritation of the roots, it should remain a pleasant slight pull.

    With the hand on the side to which the legs are tilted, the opposite, stretched ribcage can be grasped. The arm on the stretched side remains stretched far from the body, the gaze follows the arm. Breathing flows deeply and calmly.

    One can try to breathe to the hand on the costal arch.

You can find more exercises here: Exercises for back pain during pregnancy, pelvic floor training pregnancy, exercises for sciatica pain during pregnancy

  • In order to avoid a constant approach of the abdominal muscles, a training into the upright position should also take place. For this purpose the pregnant woman can sit on a stool or a chair.The hands are crossed in front of the lap and clenched into fists, the back is loosely rolled up, the gaze follows the hands during the entire exercise. With the inhalation you now open your hands, spread your fingers and stretch both arms far outwards above your head into a Y-position.

    The shoulder blades contract, the spine straightens up to the cervical spine, the chest becomes wide. With the exhalation you fall back into the starting position. However, the focus of the exercise is on straightening up. The exercise is performed calmly but powerfully and can be repeated up to 20 times.