10 Ways to Fix a Flared Rib Cage and Strengthen Your Core

Have you ever looked in the mirror and noticed that your rib cage appears to be sticking out? Or maybe you’ve observed that your body feels ‘off’ and that your posture is lacking, but aren’t quite sure what’s causing it. A flared rib cage can affect both the way your body looks and how it functions. In the scope of rib posture correction, it’s a condition that can be improved with the right exercises and stretches. This article will offer valuable insights on effectively correcting a rib flare to help you achieve better posture, comfort, and a stronger core. 

Posture AI's posture correction app can be a valuable tool for achieving these objectives and improving your quality of life. Tracking your progress as you work to correct a flared rib cage makes the process less overwhelming and more engaging.

Table of Contents

• What Causes a Flared Rib Cage?

• 10 Methods to Fix a Flared Rib Cage

• Improve Your Posture with Our Posture Correction App

What Causes a Flared Rib Cage?

Most people mistakenly assume the rib cage is a large, stiff, bony structure with little to do with movement and mobility. And while these characteristics allow the rib cage to protect your heart and lungs, you’d be surprised to learn that it can develop problems. Rib flare refers to an abnormal rib cage positioning that has a domino effect on movement, mobility, and posture. 

Although some rib cage problems occur from trauma, like a car accident or fall, rib flare usually develops over time, understanding what rib flare is and how to address it can significantly improve breathing patterns, core strength, and standing posture. Rib flare can even play a role in:

• Neck

• Hip

• Back pain

What Exactly is Rib Flare?

Rib flare describes the abnormal positioning of the rib cage. It’s when the lower ribs protrude or stick out instead of lying flat against the body. This can occur when the rib cage is viewed from the front or side. In either case, rib flare can negatively affect movement, posture, and breathing. 

What is Rib Flare and Why Does it Matter

Have you ever noticed your rib cage poking out during an overhead exercise? It may have occurred when you increased your weight or learned a new exercise. Perhaps you felt your ribs lifting from the exercise mat during a core workout. This is known as rib flare, usually a sign of core weakness, instability, or both. Compensating for either one by flaring the ribs may make the exercise feel more manageable, but it’s setting you up for injury.

Rib Flare and Its Causes

Rib flare can also occur during and after pregnancy, especially in those with small torsos, to accommodate the growing baby. As the baby grows, the ribs tip up and out (or open, depending on your appearance). If you have a short torso, there’s a greater risk that the baby will push outwardly against the rib cage, causing it to expand in various directions. Aside from compromised form during exercise and pregnancy, there are a couple of other causes of rib flare. You may be genetically predisposed, have an abnormal breathing pattern, or be stressed out. 

How Do I Know if I Have a Rib Flare?

The confusing part about figuring out whether or not you have rib flare is that it refers to two potential problems. Rib flare can mean abnormal rib positioning or changes to the rib angle (also known as the ISA/infrasternal angle). Fortunately, rib flare is easy to identify. 

Identifying Rib Flare Through Posture and Rib Angle Assessment

If you have abnormal rib positioning, you may be able to see your ribs sticking out, especially when you reach your arms overhead. You’ll see it clearly when you’re lying down, too. From the side, you’ll notice a significant space between the floor and your lower back. 

To determine if you have rib flare due to changes in your rib angle, place your thumbs along your ribs at the base of your breastbone (sternum). Your thumbs should form a 90-degree angle. If not, you may have an abnormal rib angle affecting rib positioning. 

What are The Problems Associated With Rib Flare? 

Although some are lucky enough to have their ribs return to normal after pregnancy, others are left with lingering issues. Others are unaware of the problem since rib flares do not always cause pain or discomfort, especially in that area.

But, regardless of the cause of your rib flare, here’s why you should fix it. Aside from noticeable differences in the mirror, rib flare can cause inflammation and, eventually, pain. But there are many more pertinent consequences.

How Rib Flare Impacts Breathing and Spinal Alignment

The biggest one is a change in breathing efficiency. When you have flared ribs, your abdominal muscles struggle to activate, and there’s minimal motivation for your diaphragm (the “breathing muscle”) to work correctly. As a result, you inhale more air than you can exhale.

Rib flare may also negatively affect spinal alignment. Your upper back (or thoracic spine) is thrust into hyperextension, exacerbated by weak upper back muscles and poor sitting or standing posture. Without treatment, you may experience a plethora of other issues related to abnormal spinal alignment and rib flare.

The Link Between Rib Flare, Anterior Pelvic Tilt, and Low Back Pain

You may have found it if you have flared ribs and are looking for the culprit of your low back pain. Like the thoracic spine, the lower spine is tilted forward when a rib flare is present. A common co-existing issue with rib flare is an anterior pelvic tilt, also known as a forward rotation of the hips/pelvis. This then leads to tightened hip flexors and back extensors, which causes the opposing muscles (abdominals, gluteals, and hamstrings) to weaken. Rib flare related to pregnancy usually affects the lumbar spine. The bad news is that because of the length of a pregnancy, flared ribs typically last a little while longer postpartum, too.

Everything is connected if you haven’t put two and two together yet. One anatomical shift can result in a dozen others. Because of this, it’s crucial to be aware of these anatomical shifts — rib flare being one of them.

Related Reading

• Pain Around Ribs And Back Symptoms
• How To Fix Rib Flare
• Precordial Pain
• Wall Angels

10 Methods to Fix a Flared Rib Cage

Superman's exercise is helpful for flared ribs. It improves posture by targeting your core and back muscles. You can hold the upright position to relieve rib flaring if you have stronger core muscles. 

1. Superman

The exercise looks easy but it challenges your core muscles to hold your body up from the ground. If your lower back feels uncomfortable, stop immediately. 

Below are some easy steps to help you perform the Superman exercise correctly. 

• Lie on the ground with your face facing the ground while your legs are straight. 

• Lift your arms and legs simultaneously from the ground, keeping your back and hips well settled on the ground. 

• Stay in the same position for 2 to 4 seconds and slowly bring your body back to the starting position. 

2. Side-lying Windmill

Rib flare is also called posture imbalance. Side-lying windmill exercises can help fix rib flaring. They mobilize your oblique muscles, while the hips and shoulder muscles are involved for overall posture flexibility. 

• Lie on the ground sideways, with your legs extended and your head resting on your exercise mat. 

• Gently raise the upper leg and place the foot in front of you on a foam roller, yoga block, or rolled-up towel. 

• Lift your arm towards the ceiling while your shoulder blades rest on the ground. 

• Rotate your torso and keep your arm across the body on the floor. 

• Let your ribs open to the maximum limit as your body is lying on the floor. 

• Reset and repeat on the other side. 

3. Pilates Scissor

Another best exercise for fixing flared ribs is the Pilates scissor. It improves the strength of your core muscles (abs and hips) and focuses on the lower back to correct posture.

Here's a quick guide to performing Pilates scissors. 

• Lie straight with the feet flat on the ground. 

• Slowly raise the head and shoulders in the air as you inhale. Keep the ribs pulled downward to prevent flaring. 

• Exhale slowly while you scissor your legs. 

• Hold and stretch each leg while the shoulders and head are lifted from the ground. 

• Inhale as the legs come to the starting position. Exhale will bring your head and shoulders back to the ground. 

4. Bird Dog

Bird dog is a perfect exercise for good posture and reducing rib flaring. It is good for your back or core muscles and your glute muscles. It also improves your balance and stability.

To perform the bird dog exercise, follow the steps:

• In the starting position, you should have your hands under the shoulders and knees under your hips. 

• Now extend one leg back while keeping the opposite arm parallel to the ground. Stay in this position for a few seconds and reach the starting point. 

• Repeat the same with the other leg. If you find it hard to maintain your balance initially, you can take support from the wall or chair. 

5. Chest Stretch

Some people lose the neutral spine position when they reach overhead simply because they lack adequate range of motion. To increase your flexibility, you’ll want to stretch out the two main muscles that can inhibit overhead movement: the pecs and the lats.

Instructions: 

• Hold the pec stretch for 30 seconds on each side. 

• Repeat 3x. 

Notice that you feel a more excellent stretch when you keep your ribs down while performing this exercise. 

6. Shoulder Stretch

Instructions: 

• Hold the lat stretch for 30 seconds on each side. 

• Repeat 3x. 

• Keep your core engaged and your ribs in place while performing this stretch. 

7. Dying Bug Exercise

This classic exercise is great for low back stability and helps you build core control. Focus on preventing your ribs from flaring as your arms reach back by your head.

Instructions: 

• Lay on your back with your knees bent to 90°, feet off the ground, and arms reaching up toward the ceiling. 

• Maintain a neutral spine as you extend the opposite arm and leg to hover just above the ground. Return to center with control, and repeat on the other side. 

• Perform for a total of 60 seconds, holding each side for about 5 seconds. 

• Repeat 3 times. 

8. Wall Angels

Instructions: 

• Use this exercise as a part of your warm-up. 

• Stand with your back to the wall, arms bent to 90° against the wall (like cactus arms). 

• Reach your arms overhead without letting your ribs flare. 

• Feel your abdominals engage to keep your ribs and spine in neutral. 

• Reach as far as overhead as you can without moving the ribs. 

Once you can master this movement with full overhead motion and without rib flare, you can finally perform overhead strengthening exercises like the overhead shoulder press. 

9. Lifestyle Changes to Fix Rib Flare

In addition to exercise, lifestyle adjustments can help reduce rib flare. Improving posture while:

• Sitting

• Standing

• Sleeping

Will help keep rib flare at bay. Avoiding behaviors aggravating rib flare, such as slouching in seats or lifting heavy weights, can also be beneficial. Wearing supportive garments or braces can also aid in improving posture and rib cage support. 

10. Medical Treatment for Rib Flare 

In some cases, medical treatment may be necessary to address rib flare. Chiropractic care can help to realign the spine and reduce tension in the muscles of the chest and ribcage. Physical therapy can strengthen the muscles of the back and core, which can support the ribcage and reduce rib flare. In more severe cases, surgery may be necessary to correct the underlying structural issues causing rib flare.

Related Reading

• Flat Back Syndrome
• How To Sleep With Intercostal Muscle Strain
• Middle Back Pain Around Rib Cage
• Flared Ribs Vs Normal
• Back Rib Pain Left Side

Improve Your Posture with Our Posture Correction App

Posture AI's posture correction app transforms your posture and well-being using advanced AI technology and your smartphone camera. Our app provides personalized posture analysis, expert-guided exercises, and progress tracking to help you move and feel better. Simply take front and side photos, and our AI generates detailed reports with tailored improvement plans. 

Features include: 

• Instant posture scanning

• AI-powered analysis

• Customized exercise programs

• Progress monitoring

Whether looking to prevent long-term issues, reduce daily discomfort, or boost confidence, Posture AI offers an affordable, at-home solution for better alignment. Skip expensive treatments and transform your posture with just a few minutes of guided daily exercise.

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• Can Bad Posture Cause Chest Pain