How to Fix Flared Ribs (COMPLETE GUIDE)

Are you tired of feeling self-conscious about your rib cage protruding out more than the rest of your body?

You might be experiencing a condition called rib flare, which affects more people than you think.

Rib flare can make you feel like your chest is puffed out and your ribs are sticking out from under your clothing, which can be frustrating and impact your self-esteem.

But it’s not just about appearances.

Rib flare can also cause low back, neck, and shoulder pain and even affect your breathing.

The good news is that there are ways to address the root muscle imbalances that cause your ribs to flare and work towards fixing the issue.

In this article, we’ll outline some of the best stretches, exercises, and techniques to help fix flaring ribs caused by bad posture.

We’ll show you step-by-step how to perform each exercise so you can feel better and more confident in no time.

What is rib flare?

Rib flare is a postural misalignment characterized by a noticeable outward protrusion of the lower ribs.

This condition is often accompanied by an exaggerated arch in the lower back and an increased angle between the rib cage and pelvis.

Rib flare caused by bad posture

Rib flare is often associated with an over-extended or increased arch of the lower back.

This is caused by muscle imbalances that result from bad posture.

What are the noticeable traits of rib flare?

If you look at someone with rib flare from the side, they will have two noticeable traits:

1. An arched and shortened lower back
2. An apparent longer abdomen causing the chest to point up and the front of the pelvis to go down, resulting in a slight pelvic tilt.

Which muscle imbalances cause flared ribs?

Muscle imbalances are caused when you position your body in a certain way and hold onto those positions for long periods of time, whether good or bad.

Over time, your muscles will adapt to those positions. If it’s a less-than-optimal position, muscles will usually become either too tight or weak.

With Rib flare, the arched low back is often a sign that your low back muscles are tight, causing the curve of your lower back to become exaggerated.

The puffed-out chest and long abdomen signal weak core and abdominal muscles.

For more potential causes of rib flare outside of posture, see the FAQ section at the bottom of this article.

How to fix flared ribs?

To fix flared ribs caused by muscle imbalances or poor posture, you must fix the following things.

Arched lower back

To address the issue of a tight lower back, use massage and stretching techniques to create more length in your lower back and latissimus dorsi (lats) to restore its natural length.

Longer lower abdomen

By strengthening the core, you can tighten up the muscles and reduce the length, pulling the front of the rib cage down and the front of the pelvis up, closing the gap.

Exercises and steps to fix flared ribs

Here are the steps to fix flared ribs:

1. Massage tight muscles with self-massage release techniques
2. Stretch those muscles
3. Strengthen weak muscles
4. Improve shoulder mobility (if poor shoulder mobility is discovered to be a potential cause in your case)

Important note: If your rib flare is due to pregnancy, trauma, or congenital issues, consult your doctor before doing these exercises.

1. Massage tight muscles

Certain massage tools can prove helpful in treating the symptoms of flared ribs as they allow you to loosen up chronic tightness in the muscles and remove any trigger points

You can perform these release techniques using basic tools such as a massage ball or foam roller.

Massage the lats

The first step is to massage the lats using a foam roller. The lats are large muscles on your back that run from the top of your back down. Make sure to roll out both sides.

Here are step-by-step instructions on how to use a foam roller to massage your lat muscles:

1. Begin by lying on your side with your foam roller placed underneath your armpit and your arm extended out overhead.
2. Use your other arm to support your head and neck if needed.
3. Slowly roll your body along the foam roller towards your hip until you feel a tight or tender spot in your lat muscle.
4. Pause and hold for 20-30 seconds on the tight spot.
5. Slowly roll back towards your armpit, stopping and holding on to any other tight or tender spots you encounter.
6. Repeat this rolling and pausing technique on each side for 1-2 minutes.
7. If you find a particularly tender spot, you can increase the pressure by stacking your legs, crossing one foot over the other, and leaning more of your weight onto the foam roller.
8. Take deep breaths throughout the massage to help release tension in your muscles.
9. You can also try different positions, such as lying face-down with the foam roller placed underneath your lat muscles, to target different areas of your lat muscles.

Massage the lower back

Next, you’ll want to focus on massaging your lower back. You may still find it helpful to foam roll the upper back too, as you may once again hit the lat area.

Here’s how to foam roll your back:

1. First, you’ll want to find a flat surface to lie on, such as a yoga mat or a carpeted floor. Place the foam roller on the ground perpendicular to your body.
2. Sit on the foam roller with your knees bent and feet flat on the ground. Lean back slowly, using your hands to support your weight behind you.
3. Once you’re lying on the foam roller, slowly roll your body up and down the length of the roller from your lower back up to your shoulders. Use your hands to help guide your body up and down or have them crossed against your chest.
4. As you roll, focus on any areas of tension or soreness. When you find a spot that feels particularly tight or painful, pause and hold the roller in place for a few seconds to allow the pressure to release.
5. Continue rolling up and down your back, spending a few minutes on each area. Remember to breathe deeply and relax your muscles as you roll.
6. To work on your sides, shift your body so that one side of your back is on the foam roller. Roll up and down your side from your hip up to your armpit, again pausing on any areas of tension.

If you find a foam roller too big and ineffective, you may find a massage ball more effective.

2. Stretches

In this section, the emphasis is on stretching the same muscle groups that were previously massaged, aiming to increase flexibility and promote muscle lengthening.

For best results, it is recommended to perform these stretches daily.

Lat stretches

Follow these simple step-by-step instructions to perform a standing stretch for the lat muscles.

1. Begin by standing with your feet shoulder-width apart and your arms at your sides.
2. Raise your arms above your head, and clasp your hands together, reaching towards the ceiling.
3. Slowly bend to the right side, keeping your hands clasped together.
4. You should feel a stretch in your left side, specifically your lat muscles.
5. Hold this stretch for 10-30 seconds, or until you feel the stretch begin to release.
6. Return to the starting position with your arms at your sides.
7. Repeat the stretch on the other side by raising your arms up as they were, and bending to the left side.
8. Hold for 10-30 seconds or until you feel the stretch begin to release.
9. Repeat the stretch on both sides 2-3 more times or as desired.

Lower back stretches

Once the lats are stretched out, you can focus on the lower back.

The child’s pose is a wonderful and relaxing way to stretch the lower back muscles, helping to release tension and promote a sense of calmness and relaxation.

To perform a child’s pose:

1. Start by kneeling on the floor with your toes touching each other and your knees hip-width apart.
2. Lower your buttocks towards your heels, and stretch your arms out in front of you, palms facing down.
3. Reach your hands as far forward as possible while still keeping your forehead on the ground.
4. Feel the stretch in your lower back as you breathe deeply and relax your entire body.
5. Hold this pose for 30 seconds to a minute or longer if it feels comfortable.
6. To come out of the pose, slowly walk your hands back towards your body, and then use your hands to push yourself up to a seated position.

3. Strengthening exercises

In this section, you will find exercises designed to strengthen your core which should dramatically help your flared ribs.

You can choose any exercise that targets your core, but we have suggested two effective exercises to help you get started.

Plank Exercise

You’ll hear repeatedly that a plank is the best exercise to strengthen your core, and that is certainly true.

If you suffer from rib flare, avoid allowing your low back to arch during the plank, as this will only make your rib flare worse.

This means engaging your core muscles and maintaining a neutral spine position throughout the exercise.

1. Start in the plank position by placing your forearms on the ground, shoulder-width apart. Your elbows should be directly underneath your shoulders.
2. Extend your legs straight out behind you and come up onto your toes. Your body should form a straight line from your head to your heels.
3. Tuck your pelvis underneath to engage your glutes and core muscles. This will prevent your lower back from arching and ensure your pelvis and shoulders are at the same level.
4. Draw your shoulder blades down and back, away from your ears. This will prevent rounding of your upper back and help you maintain proper form.
5. Engage your core muscles by pulling your belly button towards your spine. This will help you maintain a neutral spine position and avoid unnecessary movements.
6. Hold the plank for about 30 seconds or as long as you can maintain proper form. If you are a beginner, you may start with shorter intervals and gradually increase the time as your core strength improves.
7. Repeat the plank exercise for 5 sets, resting for 30 seconds to a minute between each set.

Dead Bug Exercise

Another simple core strengthening exercise is the dead bug.

1. Lie flat on your back on a mat or comfortable surface, with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
2. Engage your core muscles by drawing your belly button toward your spine and pressing your lower back into the floor.
3. Slowly lower your right arm and left leg toward the ground, keeping your left and right leg in the starting position.
4. Keep your core engaged and your lower back pressed into the floor throughout the movement.
5. Pause briefly when your arm and leg are just above the ground, then slowly return to the starting position.
6. Repeat the same movement on the other side, lowering your left arm and right leg toward the ground while keeping your right arm and left leg in the starting position.
7. Continue alternating sides for the desired number of repetitions.

4. Shoulder mobility exercise

This section is designed to help you increase your shoulder overhead mobility, which may be lacking if you have flared ribs.

Arm Raise

You may flare your ribs when you reach for objects above your head and cannot fully extend your arms due to limited shoulder mobility.

This can cause you to compensate by arching your back, resulting in flaring your ribs.

To prevent this, you can perform overhead arm raises to help improve your shoulder mobility and avoid arching your back.

1. Begin by standing or sitting tall with good posture. Keep your shoulders down and back, and engage your core by tightening your abdominal muscles.
2. Start with your arms by your sides.
3. Slowly raise both arms straight up in front of you, keeping them as close to your ears as possible without arching your back or shrugging your shoulders.
4. Once your arms are fully extended, hold the position for a few seconds.
5. Slowly lower your arms back down to your sides.
6. Repeat steps 3-5 for 10-15 repetitions.
7. Remember to breathe deeply throughout the exercise and keep your core tight to help stabilize your body.
8. As your shoulder mobility improves, you can gradually increase the height of the arm raise for an additional challenge.

Final words

Improving your rib flare may take some time, especially if it’s something you’ve had for a long time.

It’s important to keep doing these exercises regularly to correct the muscle imbalances that have developed over time.

But improving your overall posture by practising good posture is even more important.

People with rib flare usually have an anterior pelvic tilt and hyperlordosis, so it’s important to prioritize correcting those along with your rib flare.

Another helpful tip is to practice proper breathing.

Make sure to inhale through your nose and exhale through your mouth, engaging your diaphragm. Take slow, deep breaths and imagine blowing out a candle when you exhale.

However, if your rib flare results from trauma, pregnancy, or bone deformity, you should consult a medical professional before attempting any corrective measures.

If you experience pain or discomfort, always consult a medical professional to ensure the exercises are right for you.

What are some other causes of rib flare?

The main scope of this article looks to address rib flare caused by muscle imbalances and poor posture, but there are other possible reasons.

Genetics, rib deformities, and injuries
Rib flare can be inherited genetically, just like bow legs, spaced teeth, or thick hair. Rib flare may also result from conditions such as Pectus Excavatum and Pectus Carinatum.

Incorrect breathing habits
Incorrect breathing habits, such as chest breathing instead of engaging the diaphragm, may lead to rib flare and other conditions.

Pregnancy
The increased demand for oxygen during pregnancy can cause fatigue in diaphragm muscles, and the growing baby may press on the ribs and chest, causing flared ribs during the third trimester.

Hindered mobility
Hindered mobility in the shoulders may force people to arch their low back and flare out their ribcage to accommodate certain positions.

Improving shoulder flexion and mobility can prevent rib flare in such situations.

Please note that if you think any of the conditions discussed above causes your Rib Flare, it is important to seek professional help from a physical therapist or medical professional and not attempt any exercises discussed in this article.

What are some other symptoms of rib flare?

Rib flares most common symptom is having the ribs protrude at an unnatural angle from the body.

This section will outline some of the other common symptoms associated with rib flare.

Breathing difficulties
Flared ribs can interfere with the function of your diaphragm, which is the muscle responsible for your respiratory system. As a result, you may experience shallow breathing and difficulty fully inhaling or exhaling. This can make it hard for your body to relax and may lead to other complications.

Stress on the diaphragm
Since the diaphragm is attached to the ribs, flared ribs can cause it to stretch beyond its normal range of motion. This can lead to additional stress on the muscles between your ribs, exacerbating your breathing difficulties.

Anxiety and panic attacks
Breathing difficulties caused by flared ribs can trigger anxiety and panic attacks. Shallow breathing can put your body in “fight or flight” mode and may cause you to feel anxious or panicky.

To combat this, breathing fully when stretching is important to help your body relax.

Lower back pain
Flared ribs can cause your pelvis to tilt and pull your spine into an exaggerated extension. This can weaken your hamstrings, glutes, and abdominals while tightening your back extensors and hip flexors, leading to lower back pain.

Neck and shoulder pain
Flared ribs can also affect the alignment of your body, which can impact the range of motion in your shoulders and put pressure on the muscles in your neck and shoulders. This can cause pain and discomfort.