Fix Uneven Rib Flare with One Quick Exercise
If you struggle with poor posture, you may have noticed that your ribcage appears uneven or like a bone pokes out when viewed from the front or lying on your back. This is known as an uneven rib flare, and a number of factors, including tight spinal muscles and how you breathe, can cause it.
In this article (and accompanying YouTube video found here), we'll be exploring the cause of an uneven rib flare and provide a simple exercise that can help improve the postural deficit and your overall appearance and movement. Let’s dive in!
Preferer to Watch?
I highly suggest watching the video below as it will give a visual demonstration of how to complete the exercise, or you can start the video at 1:33.
What Causes Rib flare?
A rib flare or asymmetrical rib flare occurs when the diaphragm becomes descended and flat, caused by tight muscles in the upper portion of the spinal erectors, lats, and other muscles to hold the body in this position and push the ribs out. This can result in an uneven or asymmetrical appearance of the lower rib cage.
Fortunately, there is a simple intervention that can help to address this issue. All you need is a pilates ball, pillow, a small medicine ball, or even a foam roller.
Rib Flare Exercise (Sucker Punch Breathing)
To begin, place the ball under the rib that is flared out. You will smoosh the ball between your thigh and the flared rib by folding yourself over into a rock back position also known as child pose in yoga. You then simply fully exhale all your air out which domes the diaphragm. Upon inhaling, the position of your body as well as the ball pressing against the rib flare will hold you in place. This allows for the diaphragm to contract and flattens in a more optimal position, vs your lower rib flaring out, as well as stretching the tight back muscles.
You will then complete 3 rounds of 5 breaths in this position. Retest visually to see if the rib flare is reduced and continue for as long as you see fit or if the rib flare seems to go away.
Not only will this technique help to address the asymmetry of your rib flare, but it can also provide additional benefits such as improved shoulder and hip mobility including flexion, internal rotation, and external rotation at each joint.
So next time you're dealing with an asymmetrical rib flare, try giving this simple intervention a try. You may be surprised at the results!