Rib Flare
By Rachel Tice, LMT, 200-RYT
Rib flare is a condition in which the lower ribs protrude outward or extend towards the outside of the body. This often causes a visible gap or bulge around the ribcage. Rib flare can occur when the muscles around the ribs, such as the diaphragm or abdominal muscles, are weak or imbalanced. It is commonly seen during breathing or postural changes, especially when one takes a deep breath or stands with improper posture. While rib flare might seem harmless, it can lead to several issues, including dysfunction in the digestive system, low back pain, neck and shoulder pain, lower endurance in athletic performance, limited mobility, degenerative disc issues, increased stress and anxiety, lower body confidence, and overall discomfort.
Rib flare can result from a variety of factors, including postural issues like slouching or arching of the lower back. Weakness or imbalance in the core or diaphragm can occur due to pregnancy, back-to-back pregnancies, or breathing conditions that cause overuse of the diaphragm. Other contributors include weak core muscles, structural conditions like scoliosis, and other musculoskeletal misalignments. Decreased stability and shallow breathing are also common when rib flare is present. While rib flare doesn’t always cause pain or discomfort, it may become problematic when combined with other symptoms like difficulty breathing or back pain.
Ways to Correct Rib Flare
Correcting rib flare involves targeted exercises, postural adjustments, and muscle-relaxing techniques. Here are some of our favorite ways to address rib flare:
Dead Bug
Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees. Slowly extend one leg and reach the opposite arm above your head toward the floor. Engage your core to keep your lower back pressed into the ground and your ribs knitted together. Slowly return to the starting position and repeat on the other side. This exercise activates the deep core muscles and helps stabilize the ribs.
Bird Dog
Start in a hands-and-knees position with your wrists under your shoulders and knees under your hips. Engage your core, then slowly extend one arm forward and the opposite leg back, keeping your core engaged. Beginners or those who struggle with balance should keep their hand and foot on the ground. More advanced individuals can raise the hand and leg no higher than spinal level, keeping the thumbs up and toes down. Hold for a few seconds, then return to the starting position and switch sides. This exercise strengthens the core, hips, and lower back while improving stability.
Long Exhales
Take a deep breath in through the nose, as if breathing in through a straw, avoiding spreading the ribs wide. Fully engage your diaphragm and core muscles as you slowly push all the air out in a controlled manner, like blowing through a straw. This exercise helps build diaphragm strength and control.
Pelvic Tilts
Lie on your back with your knees bent, feet flat on the floor, and your lower back connected to the mat/ground. Gently untuck your pelvis, creating an arch in your lower back. Hold for a few seconds, then relax. Slowly bring your spine back to neutral, one vertebra at a time. Tilt your pelvis in the opposite direction, bringing your pubic bone in a C-shaped motion. Hold, then relax. Repeat this movement 10–15 times to help realign the pelvis and ribs.
Hip Flexor Stretch
Tight hip flexors can contribute to rib flare by tilting the pelvis forward, causing an anterior pelvic tilt. Stretch your hip flexors with kneeling lunges, ensuring the pelvis stays slightly tucked and the knee is stacked on top of the ankle, forming a triangle between the legs and back knee. If you have knee issues, you can modify this by lying on your back with one knee bent and the other leg extended, keeping your lower back flush with the ground. This stretch alleviates tension in the hip area and supports better pelvic alignment. Remember to breathe deeply.
Cat-Cow Stretch
(Cat) Start on hands and knees, with your knees under your hips and wrists under your shoulders. You may place a blanket under your knees and wrists for protection. Slowly tuck the bottom of your sacrum (tailbone) toward your navel, rounding your upper back like a Halloween cat, starting with the tip of the tailbone and allowing your chin to tuck in toward your chest.
(Cow) In the same hands-and-knees position, extend the tip of your tailbone towards the ceiling, moving one vertebra at a time. Keep the elbows locked as you lift your chest, raising the crown of your head towards the coccyx.
Bridge Pose
Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, engaging your glutes and core. This pose strengthens the lower back, glutes, and abdominals, helping to correct rib flare.
Upper Back Stretch
To improve posture, stretch the upper back and shoulders by interlacing your fingers in front of you, rounding your back, and pushing your hands forward.
Avoiding Overarching the Lower Back
When standing, walking, or sitting, avoid over-arching your lower back, as this can exacerbate rib flare. Be mindful of your posture throughout the day by keeping your pelvis in a neutral position. Drawing your ribs slightly in toward the midline (as if wearing a corset) will help prevent excess pressure on the lower back.
Breathing Techniques
Diaphragmatic Breathing: Lie on your back with your knees bent and feet flat on the floor. Place one hand on your chest and the other on your belly. Breathe deeply into your belly, allowing it to rise as you inhale (your chest should remain still). As you exhale, gently engage your core muscles and allow your belly to fall. This pattern retrains the diaphragm and improves rib position.
Belly Breathing in a Chair: Sit upright in a chair with your feet flat on the ground and shoulders relaxed. Place one hand on your chest and the other on your belly. Inhale deeply, feeling your belly expand (not your chest). Exhale slowly, allowing your belly to fall inward. This reduces chest breathing and encourages proper diaphragm use.
Seeking Professional Help
To correct rib flare and prevent long-term consequences, consider seeking help from a physical therapist, physical therapy assistant, massage therapist, chiropractor, or even a Pilates instructor. You might also want to try our Yoga+ class. Yoga+ is a hybrid class that blends Yoga and Mat Pilates, incorporating stretching, relaxation, and core-strengthening exercises.
Other Effective Approaches
Here are a few additional ways to address rib flare:
Take a Class: Pilates or yoga classes focus on core stability, proper alignment, and mindful movement, all of which can help you correct rib flare over time.
Breathwork Classes: Incorporating breathwork classes, like Pranayama Yoga or Breathwork for Healing, can greatly enhance your rib flare correction efforts. These classes teach diaphragmatic breathing techniques that strengthen the diaphragm, engage the core, and improve posture. When combined with physical exercises, breathwork helps activate the muscles needed to stabilize the ribs and support a neutral spine, complementing your efforts to reduce rib flare. Together, they provide a holistic approach that improves both your breathing patterns and overall body alignment.
Mat Pilates: Pilates strengthens the deep abdominal muscles, playing a key role in correcting rib flare.
Yoga: Yoga promotes body awareness and helps improve flexibility and strength around the ribcage, which can improve posture and alignment.
By incorporating these approaches into your routine, you'll reduce rib flare and enhance your posture and overall well-being. Consistency is key—small adjustments over time lead to significant improvements!
