Rib Flare - Why you can't FIX it!

This is one of the many concepts we cover in my new group movement coaching program.

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Rib Flare - Why you can't FIX it!

Rib flare is probably the most common movement-related issue that I see.

While not all rib flare is created equal, it usually has two components:

1. A shift in rib cage position
2. A change in the shape of the rib cage

Position:

-The rib cage usually moves forward at the lower rib cage, which then is typically counter-balanced by a tipping back of the upper rib cage. This extended rib cage position shifts the center of gravity forward.

Rib cage shape:

-The rib cage gets compressed on the back and sides from the position. At the same time, a descended position of the diaphragm can begin to exert an inward pull on the ribs just above the lower ribs. The combination of this compression and pull creates the appearance of a noticeable flare at the lowest ribs.

Why does rib flare happen?

-Humans are tasked with contending with the demands of gravity. To do this we must manage pressures inside the body and produce force into the ground.

-Shifting the rib cage forward and leveraging an inhaled position of the diaphragm is a way that we can get force into the ground and a way for us to manage internal pressures.

-In this case, the guts are getting pushed forward, down, and out through expansion in the abdominal cavity.

-It's hard to say which comes first (chicken or egg) in terms of position vs. force production strategy, but my best guess is that the need to contend with gravity is the primary concern...

Why don't rib flare correction exercises "stick?"

There are a few main reasons that rib flare exercises don't stick:

1. Moving the rib cage by creating additional compensation rather than letting go of the initial compensations

2. Breathing incorrectly - no shape change in the rib cage

3. Not challenging the new breathing and positional strategies under load

If I had to pick which of these steps is likely the biggest reason, it's likely number 3.

Even if steps 1 and 2 aren't perfect, we NEED to challenge our ability not to flare the ribs during loaded exercises.

If every time you load an exercise, you push your rib cage forward and lose abdominal opposition...

...guess what?

You are never going to correct rib flare.

Rib flare is a manifestation of our need to produce force against gravity. Just so happens our positional and breathing strategy is sub-optimal.

You not only need to learn the breathing and positional skills, but you also need to reinforce and challenge these skills in an upright position.

Upright position = the context that drives the body to create this strategy in the first place.

No amount of floor-based exercise is going to get you all the way there.

Progression:

In this progression, we have 3 phases:

Phase 1: Progressively learn breathing and positional skills

Phase 2: Reinforce skills in the gym. Choose activities that promote the desired position

Phase 3: Challenge skills in the gym. Choose activities that force you to maintain the desired position under duress.

Go through all 3 phases, and the probability that changes stick will go through the roof.

00:00 - Intro
00:49 - What is rib flare?
02:58 - Mistake 1 - "Crunching" Rib Cage Down
04:04 - Mistake 2 - Incorrect Breathing Pattern
04:59 - How to get changes to "stick?"
06:07 - Phase 1 - Hook-lying Reach
09:52 - Phase 1 - Side-lying Oblique Sit
14:22 - Phase 1 - All Fours Reach
16:10 - Phase 2 - Front Foot Elevated Single Arm Press
18:28 - Phase 2 - Heels Elevated Goblet Squat
20:08 - Phase 3 - Kettlebell Pull-Over
22:09 - Phase 3 - Kettlebell Overhead Press
23:43 - Parameters for Progression

[miigs]

I just did the long gentle breath out (instead of resistance breath out) and it moved to the right position. I coughed a lot and felt everything relax. Then did the exercises and I'll be doing these every other day!

[militiav]

Found this on my way to bed not knowing wtf rib flair was just to find out I have it and was focusing on the wrong thing. insanely helpful and has provided me instant relief. will be rewatching routinely. Thank you!

[magsue]

As I have gotten older this is a problem that has gotten progressively worse for me. My lower belly sticks out when I exercise and now I know why. Your instructions are very clear. Thank you.
I think this will take a lot of practice for me as my ribs want to flare even with these exercises.
You are the first person who has made real sense out of this issue. Thank you.

[FeliciaYe]

Hi Greg, just want to say thank you for this video. I had a left side rib flare and it bothered me for years. I had always been trying to chunk them in and obviously making the situation worse.

Your explanations of the diaphragm movement and common mistakes are EXTREMELY USEFUL!! After just adjusting the breathing method, I had already seen great improvements and regained the center gravity by mere consciousness. My shoulders' mobilities have improved as well.

I cannot thank you enough for this! I hope your works will get the recognitions they deserve❤

[izgl]

i did not particularly have a problem with rib flare but this way of breathing feels very good and relaxing...dope!

[chelseajo]

This video is so perfect and helpful. I learned these exercises in pt for correcting my postpartum rib flare and anterior pelvic tilt. Need to get my rib cage stacked back over my hips. This additional instruction helps me know I'm on the right path with my treatment. I've already experienced relief from low back and hip pain by doing these exercises. Thank you so much for doing what you do

[mensb]

I don't fully understand but it is late at night. I will rewatch this a few times and incorporate these exercises into my routine. Thanks for the clear presentation and u have great looking knees

[NOProxD]

i think it would have been a good idea to show these exercises without a t-shirt because you can see much more that way

[tkorte]

This seems related to your previous video.
Rib Cage and Pelvis Alignment - Are You Making This Common Mistake? (QUICK and EASY Solution)
I was using that to try and address flare, but I guess this video is more direct. Still, I found the other video to be extremely useful & it made me aware of how much I was leaning forward, putting a lot of pressure on my forefoot instead of actually balancing on my heels. When I shifted rearwards that started activating my TA and then my glutes had to start engaging when walking, so it's making a complete change happen in how I put power through to the ground. Great videos and so helpful! There are lots of hacks out there that don't actually address the root causes, but your videos do. Thanks!

[justincase]

It's interesting to see such an emphasis on rib flare these days. When I was a new graduate PT in the late 90's we didn't treat this at all. That is to say it was not a dysfunction. What was treated was posture and how posture interacts with diaphragm position. True enough, diaphragm position and mechanical advantage are important to just about anybody but especially anyone with pulmonary issues. I don't focus too much on rib flare as has become the recent trend, rather assess the overall function and specific biomechanics of the problem at hand. But, I'm open to learning new techniques and ideas, so I thank you for your work, guidance and dedication to the subject.

[seventeen.]

bless your soul. i have been so insecure i’ve gone to doctors and they all didn’t know what was wrong with me but this is it!!!!

[jdlewis]

I’ve been dealing with chronic psoas, back, hip tension to the point where my psoas was pinching my nerve causing pain just about everyday for the last 2 years. It took this video for me to realize that my main problem was I just wasn’t breathing well enough throughout my day. Something so simple. Yet makes a world of difference

[penguinista]

Excellent video! I can feel the effectiveness of the breathing techniques in phase one right away. I love how organized and efficient the presentation is.
Your skill at demonstrating the moves while talking is impressive too.

[fastnfuriousu]

Great stuff Greg! I have noticed that my left hip pushing forward is forcing my left ribs to flare out more, so delaying a left side being primary goal. And that would include hip shift, cross connect and inverted activities as well 👍

[nrod]

Thanks for this I have been dealing with this issue almost for a year and I already felt a bid difference after doing it.

[matthewbeumer]

Always illuminating information. A lot of my clients have flared ribcage I also try to get my clients to feel a deeper sense of grounding in semi supine and allow the chest- ribs to settle. Matt the pilates teacher.

[Consumer]

Dude this video is amazing. Just realized today that I've had this for years. Struggled with back pain and weak core, but couldn't seem to work my way out of it. Did PT, Chiro, got MRIs, CAT scan, saw multiple doctors, no help. Some dude on YouTube looking like suave Jesus saved the day. Thanks

[adrianlara]

You're great at explaining clearly. So informative.

[federicodamian]

Thanks for taking the time to correct the details. Great content!

[Lochlan]

At this point I'm convinced that Google can read my mind lol this has been an issue for me for the longest time since I was over weight and with a terrible posture when I was a teen since then I have gotten in shape and fixed my posture but the little rib flare that remained has been a after thought that I didn't really know that I could fix but thanks to YouTube recommending your video out of nowhere I found that it is basically the position of my guts and is correct able and I already can see a difference. Thanks!