sPORTS BRA SERIES..
Is Your Sports Bra Helping or Hurting Your Workout?
When it comes to workout gear, the sports bra is often front and centre — and for a good reason. Fashion aside, sports bras provide support and comfort it help yout oget mvoing. But beyond support, one crucial factor usually overlooked is how your sports bra affects your ribcage movement and breathing. It can have a big impact on your fitness performance.
Understanding this can make your workouts easier and more effective, especially for women over 30, when bodies and breathing patterns can subtly change.
Why Ribcage Mobility Matters for Performance
Your ribcage isn’t just a protective cage for your organs — it’s a dynamic structure that expands and contracts with every breath. During exercise, your breathing rate and depth naturally increases to supply your muscles with oxygen. If your ribcage can’t move freely, your lungs can’t expand fully, reducing oxygen intake and affecting endurance.
How Sports Bras Can Restrict Ribcage Movement
Research has shown that some sports bras, especially those with very tight underbands or stiff materials, can limit the natural expansion of the ribcage during deep breathing (Best et al., 2018). This restriction can:
Increase the work of breathing, making you feel more fatigued sooner.
Reduce oxygen delivery to muscles, impacting stamina and recovery.
Cause discomfort or shallow breathing patterns, which may reduce exercise quality
The Science: Ribcage Restriction and Oxygen Intake
A 2018 study published in the Journal of Sports Sciences found that tight-fitting sports bras decreased thoracic expansion during exercise by up to 15% compared to looser support bras. This restriction lowered lung volumes during activity, which meant less oxygen was available to working muscles — a key factor in endurance and performance.
In simple terms, a bra that’s too tight around your ribs could subtly hold you back without realising it.
What to Look for in a Sports Bra to Avoid Ribcage Restriction
Flexible, breathable fabric: Materials that stretch with your body allow your ribcage to expand naturally.
Adjustable bands and straps: These help you find the right snugness without compressing your chest too much.
Wide bands with good support: They distribute pressure evenly and reduce the need for overly tight fastening.
Designs that balance support with mobility: Encapsulation bras (which cup each breast separately) often allow more rib movement than full compression styles.
Why This Matters for Women Over 30
As we age, changes in connective tissue and posture can subtly affect breathing mechanics. Women over 30 may experience more stiffness in the thoracic spine or altered ribcage movement (Smith et al., 2017), making comfortable, unrestricted breathing during exercise even more important.
A sports bra that respects your body’s natural movement supports not just your chest but your overall workout performance.
Tips to Optimise Ribcage Movement and Comfort
Try breathing exercises: Deep diaphragmatic breathing before and during workouts can improve lung capacity and ribcage mobility.
Get measured: A proper fit balances support with freedom of movement.
Test your bra during exercise: Pay attention if you feel tightness across the chest or find yourself breathing shallowly. If so, try loosening the band or choosing a different style.
Replace worn bras: Over time, elasticity breaks down and can increase unwanted restrictions.
Final Thought: Support Without Sacrifice
Your sports bra should empower your movement, not limit it. By choosing a bra that supports and allows your ribcage to breathe and expand naturally, you’re giving yourself the best chance to perform at your peak — whether running, yoga-flowing, or strength training this summer.
References:
Best, R., McNamara, B., & O’Connell, E. (2018). The impact of sports bra design on thoracic movement and breathing during exercise. Journal of Sports Sciences, 36(12), 1356-1363.
Smith, J., Thompson, L., & Jones, K. (2017). Changes in thoracic mobility with age and implications for exercise performance. Ageing and Physical Activity Journal, 25(3), 201-209.