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Health, Workouts

How To Fix Rib Flare In Just 8 Simple Steps

- Written By

Margaret Rodrigues , PHD, BSN

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This article is based on scientific evidence, written by experts and fact checked by experts. Our team of experts strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. Read more about our process.

Are you one of those people who have a tendency to slouch or push your chest out while standing or sitting? If you are, you may be suffering from flared ribs or rib flare posture imbalance, a condition in which the lower back and ribs excessively curve outward. This postural problem can be caused by various factors such as prolonged sitting in front of a computer, habitual slouching, or activities that strain the spine.

Luckily, there are a number of exercises and techniques that you can do to correct rib flare and restore balance to your body. By making simple lifestyle changes, improving your posture, and engaging in specific exercises that target your core and back muscles, you can alleviate pain, prevent health issues, and improve your overall well-being.

If you’re looking to address flared ribs and improve your posture, keep reading to discover the exercises and techniques that can help you achieve a stronger, healthier, and more balanced body.

What is rib flare? also known as flared ribs!

Rib flare is a common posture issue that many individuals unconsciously adopt, and it can lead to problems such as discomfort, back pain, and difficulty breathing. If left unaddressed, this condition may result in further health problems.

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Why do rib flare cause issues?

Rib flare is a postural issue that occurs when the lower ribs protrude outward, causing the front of the rib cage to lift up and out. This postural problem can cause a variety of issues, including discomfort, pain, and difficulty breathing.

One reason why flared ribs cause issues is that they can put excessive strain on the muscles and joints of the lower back and rib cage. When the lower ribs stick out, they can pull the spine and pelvis out of alignment, causing muscle imbalances and contributing to pain and discomfort in the lower back.

Additionally, rib flare can compress the thoracic cavity and make it difficult for the lungs to expand fully, which can cause breathing issues. When the rib cage is lifted up and out, the diaphragm is not able to fully contract and expand, which can make it difficult to take deep breaths and can result in shallow breathing.

Over time, rib flare can also contribute to other health issues such as poor posture, decreased mobility, and reduced athletic performance. By addressing flared ribs through proper exercise and postural corrections, individuals can alleviate pain and discomfort, breathe easier, and improve overall physical health and well-being.

There are a number of potential causes of flared ribs

There are 5 possible causes of rib flare in human body please read all them carefully if you want to get rid of them.

  • Poor Posture
  • Muscle Imbalance
  • Weak Muscle
  • Tightness in Chest or Boobs
  • Join Issue of Spine
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1) Poor posture

When the body is not properly aligned, it often causes poor posture, which strains the muscles and joints. Numerous factors, such as spending prolonged periods of time sitting or standing, wearing high-heeled shoes, carrying heavy purses or backpacks, and even stress or anxiety, can contribute to it. Poor posture can lead to chronic discomfort, reduced mobility, and other health issues over time

2) Muscle imbalances

When there is an unequal distribution of strength or flexibility between different muscles or groups of muscles in the body, it causes muscle imbalances. A number of circumstances, including muscle overuse, bad posture, lack of exercise, or injury can lead to these imbalances

Related Article: Cubitus Valgus: Causes And Their Treatment

3) Weak core muscles

Weak core muscles refer to a condition where the muscles at the center of the body, specifically the abdominal, lower back, and pelvic muscles, are not strong enough to provide adequate support and stability to the spine and surrounding structures.

4) Tightness in the chest and shoulder muscles

Tightness in the chest and shoulder muscles causes a feeling of tension or discomfort in these muscle groups. A number of circumstances, such as poor posture, stress, anxiety, overuse of the muscles, injury, or certain medical conditions can lead to this condition.

5) Joint dysfunction in the spine or ribs

Joint dysfunction in the spine or ribs is a condition that develops when the joints in the spine or ribs move or align abnormally. Numerous things, such as bad posture, injuries, degenerative changes, or specific medical conditions, can contribute to this.

If you’re experiencing rib flaring, it’s important to identify the underlying cause to address it effectively.

Have you got flared ribs i mean rib flare?

Are your ribs flares out and causing discomfort or pain? Rib flare is a postural issue that occurs when the lower ribs protrude outward, lifting the front of the rib cage up and out. It is a common issue that affects many individuals and can cause a range of physical problems.

Source / Pinterest

Rib flares are often caused by habitual slouching or sitting for extended periods of time in front of a computer, but they can also result from other factors like injury, pregnancy, or carrying excess weight around the midsection. When the lower ribs stick out, they can pull the spine and pelvis out of alignment, contributing to muscle imbalances, lower back pain, and discomfort.

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In addition, rib flare can make it difficult to breathe properly. As the rib cage lifts up and out, it compresses the thoracic cavity, making it hard for the lungs to expand fully. This can cause shallow breathing, fatigue, and other respiratory issues.

There are a few things you can check for if you think you have flared ribs

  1. Deepen your breath, then feel your sides. You may have flared ribs if you feel a sharp edge protruding.
  2. Look in the mirror at your sides. If you can see protrusions or bulges, you may have flared ribs.
  3. Stand up straight for a bit, then check your posture. Rib flaring may occur if your shoulders are hunched forward and your spine has an unusual curve.
  4. Pay attention to how you feel after prolonged periods of standing or sitting. It may be a sign of bad posture if your shoulders and back start to feel worn out or sore.

Fortunately, there are several exercises and stretches that can help to alleviate the discomfort and pain associated with rib flare. These exercises focus on improving posture, strengthening the core, and engaging the back muscles to restore balance to the body. With consistent practice and dedication, individuals can correct rib flare, breathe easier, and improve overall physical health and well-being.

If you’re experiencing discomfort or pain due to rib flare, consult with a healthcare professional to determine the best course of treatment for your specific needs.

How to fix rib flare in just 8 easy steps?

There are several exercises and techniques you can use to fix rib flare and restore balance to your body. Here are some strategies you can try.

  1. Improve your posture: One of the main causes of rib flare is poor posture, so it’s important to work on improving your alignment. Make sure to sit and stand up straight with your shoulders back and down, and engage your core muscles to support your spine.
  2. Strengthen your core: Engage in exercises that target your core muscles, such as planks, sit-ups, and crunches. Strengthening your core will help support your spine and prevent your ribs from flaring out.
  3. Stretch your hip flexors: Tight hip flexors can contribute to rib flare by pulling your pelvis forward and arching your lower back. Stretching your hip flexors regularly can help alleviate tension and improve your posture.
  4. Engage your back muscles: Exercises that target your back muscles, such as rows and let pulldowns, can help to strengthen and stabilize the muscles that support your spine.
  5. Practice diaphragmatic breathing: Breathing from your diaphragm can help to alleviate the strain on your ribcage and improve your breathing. To do this, lie on your back and place your hands on your belly. Breathe in deeply, feeling your belly rise, and exhale slowly.

You can correct rib flare, relieve pain and discomfort, and improve your overall physical health and well-being by implementing these strategies and making simple lifestyle changes. If you have ongoing pain or discomfort, it is always best to consult with a healthcare professional to determine the best course of treatment for your specific needs.

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Watch this video how actually these exercise help you to fix your flared ribs

Source / Austin Goh

1) Side-lying windmill

how to fix rib flare
Source / Pinterest
  1. Begin by lying on your side, legs straight, and head resting on your arm.
  2. Lift your upper leg gently and place your foot in front of you on the floor.
  3. Next, raise your upper arm towards the ceiling while keeping your shoulder blades down and away from your ears.
  4. Exhale by rotating your torso and reaching your arm across your body to the floor.
  5. As you reach across your body, allow your ribs to open.
  6. Return to the starting position and do the opposite side.

2) Scissor kick

flared ribs
Source / Getty Images

If you’re looking for a simple exercise to help correct rib flare, try the scissor kick. This exercise targets your abdominal muscles and can help improve your posture.

To perform the scissor kick.

  1. Lie down on your back, feet flat on the ground.
  2. Inhale slowly as you raise your head and shoulders off the ground. To keep your ribs from flaring out, keep them pulled down.
  3. Exhale as you scissor your legs up and down, stretching and holding each leg with your hands. Throughout the exercise, keep your head and shoulders lifted off the ground.
  4. Inhale as you return your legs to the first position and exhale as you return your head and shoulders to the ground.
  5. Repeat 10-15 times.

The scissor kick can help to strengthen your core and improve your posture by engaging the muscles that support your spine. Additionally, it can stretch your hip flexors, which can help alleviate tension and improve your alignment.

Remember to keep your movements slow and controlled, and focus on keeping your ribs pulled down throughout the exercise. With consistent practice, the scissor kick can be an effective tool to help correct rib flare and improve your overall physical health and well-being.

3) Bird dog

rib flare
Source / Pinterest

The bird dog is an excellent exercise for reducing rib flare. This exercise helps to strengthen your core, back, and hip muscles, which can improve your posture and prevent back pain. To execute the bird dog.

  1. Begin on all fours, hands under your shoulders and knees under your hips.
  2. Extend one leg slowly backwards while keeping the opposite arm parallel to the ground. Hold for a few seconds before returning to your starting position.
  3. Extend your opposite leg and arm and repeat on the other side.
  4. Throughout the exercise, keep your core engaged and your spine in a neutral position. Avoid raising your head or arching your back.
  5. If you find it difficult to maintain

The bird dog is an excellent exercise for rib flare correction because it strengthens the muscles that support your spine and improves your posture. You can improve your core strength and stability by performing this exercise on a regular basis, which can help prevent back pain and other postural issues.

To make the most of this exercise, keep your movements slow and controlled, and avoid rushing through it. Additionally, keep your core engaged throughout the exercise to maximize the benefits of the exercise.

4) Super man 

how to fix rib flare
Source / Pexels

The Superman exercise can help correct rib flare and improve your overall posture by strengthening your lower back and core. Here’s how to go about it.

  1. Lie face down on the ground, arms extended in front of you, legs straight.
  2. Lift your arms and legs slowly off the ground while keeping your hips and lower back pressed into the floor.
  3. Hold this position for 6-9 seconds before gradually lowering back to the starting position.
  4. Repeat 12-18 times.

Remember to move slowly and deliberately, and avoid jerking or bouncing. Throughout the exercise, you should also focus on keeping your core engaged and your breathing steady.

If you have any pre-existing back issues, consult your doctor or physical therapist before beginning a new exercise routine. Furthermore, if you feel any pain or discomfort while performing the Superman exercise, stop and seek professional help.

5) Plank

rib flare
Source / Getty Images
  1. To begin the plank, get into a push-up position.
  2. Then, lower yourself until your forearms rest on the ground. Check that your body is in a straight line from head to heels.
  3. Maintain this position for 30 to 1 minute. If you want to increase the difficulty, try raising one leg off the ground or holding the position for a longer period of time.

6) Squeeze the abs

how to fix rib flare
Source / Pexels

In addition to targeted exercises, incorporating core stability into your daily routine is critical for rib flare correction. While many people understand the value of physical activity for overall health and well-being, some may overlook the importance of core exercises.

The core muscles, which include those in the abdominal and lower back regions, are essential for spinal stability and proper posture. Engaging your abs throughout the day is an effective way to strengthen these muscles.

This can be as simple as contracting and holding your stomach muscles for a few seconds and repeating several times throughout the day.

7) Breathing zone of apposition

flared ribs
Source / Getty Images

A natural rib structure is beneficial for a variety of reasons. One reason for this is that it allows for a connection between the abs and the diaphragm, known as the “Zone of Apposition” or ZOA.

When the ZOA is reduced, the diaphragm cannot compress properly, resulting in improper breathing patterns. Furthermore, this can result in a decreased ability to contract the abdominals when necessary.

Proper breathing patterns and abdominal function will be restored once the rib cage is returned to its natural position.

8) Arm blasters for flared ribs

how to fix rib flare
Source / Gym Hub

An arm blaster can be used to repair rib flare. An arm blaster is a piece of exercise equipment that assists you in keeping your arms in the proper position while exercising. It allows you to concentrate on using the correct muscles and achieving a good range of motion. The arm blaster also prevents you from swinging the weight with momentum, which can result in injury.

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The DMoose arm blaster is a straight forward piece of equipment that consists of a strap that wraps around the chest and another that attaches to the arms. It is an excellent tool for anyone looking to improve upper body strength and correct rib flare.

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The bottom line

In conclusion, maintaining good posture is essential to keep your spine healthy and avoid injuries. Flared rib posture is a common problem that often goes unnoticed as it may not cause pain. However, it can affect your muscles’ efficiency and lead to fatigue and potential injuries. To check if your ribs are flared, you can observe your body sideways in a mirror and see if your upper abdomen sticks out more than your waistline.

There can be several reasons for rib flaring, including breathing problems and weak core muscles. Fortunately, there are various exercises to help correct the problem and strengthen your core muscles. By focusing on good alignment and posture, you can bring your body back into balance and move easily without pain. So, it’s essential to take care of your body and incorporate exercises to fix rib flaring into your routine to maintain a healthy and pain-free lifestyle.

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