The Pilates Principles - Rib Cage Placement
Rib Cage Placement
Welcome back to our deep dive into the Five Basic Principles of STOTT Pilates. So far, we've explored breathing and pelvic placement. Now it's time to focus on the often overlooked MVP of your core: your rib cage.
Why Rib Cage Placement Matters
Your ribs aren’t just there to protect your lungs. In Pilates, the position of your rib cage is important for core engagement, spinal alignment, and movement.
In STOTT Pilates, a neutral rib cage placement helps to maintain the natural curves of your spine without overworking the neck, shoulders, or back. When done correctly, it gives your abdominals the chance to do their job!
TLDR: Your ribs should stay aligned over your pelvis, not popping up like champagne corks or collapsing like a folding chair.
What Does "Engaging the Ribs" Actually Mean?
Let’s bust a common myth: You can’t actually “engage your ribs.” The ribs themselves don’t contract it is the muscles attached to them, like the obliques, transverse abdominis, and diaphragm, that do the work.
So, when we cue rib engagement, what we really mean is:
Keep the front ribs gently closed and soft.
Avoiding the ribs flaring up or lifting off the carriage, especially when your arms move overhead like the in the midback series.
OK, How??
Next time you’re in class, and your instructor cues “ribs down” during overhead arm work or back rowing, question: are your ribs floating up like they’re trying to escape?
If they are lifting, that’s your cue to:
Exhale fully
Melt the front ribs gently down
Feel your mid-back connect with the reformer carriage like you're hugging it from above.
This is where the magic happens: when your ribs stay integrated, your core stabilisers fire up, your neck tension eases, and your movements get more precise and intentional.
Rib Cage Placement + Breathing = Core Gold
STOTT Pilates places emphasis on a lateral, or posterolateral, breath. As we have already covered, this means breathing into the sides and back of your ribs, rather than belly-breathing or shallow chest gasps.
When your rib cage is placed correctly:
Your breath has room to expand outward.
Your spinal alignment stays intact. If the ribs flare they take the spine with them.
You can access deeper core muscles (like the transverse abdominis).
So yes, we’re obsessed with breathing AND rib placement because they’re basically besties.
A Few Rib Cues to Keep in Your Back Pocket
“Knit your ribs together like you’re zipping up a jacket.”
“Keep the midback (back of the ribs) connected to the reformer carriage.” (when lying down obvs)
“Float the arms without letting the ribs lift.”
Try and keep the pelvis and ribs in alignment