Flared Ribs vs Normal Ribs Explained + 4 Ways to Improve Alignment
Apr 14, 2025
Do you often notice yourself slumping or feeling stiff when you sit or stand? You may have even tried to correct your posture only to feel uncomfortable and quickly revert to your old habits. Poor rib posture, including rib flare, can impact your movement and breathing. If you identify with this scenario, understanding the differences between flared and normal ribs can help you improve your posture, strengthen your core, and relieve pain associated with poor rib alignment. This guide will explore Flared Ribs Vs Normal to help you achieve better body alignment and function.
Posture AI's app provides users personalized feedback on rib posture and corrective exercises to improve rib alignment. This practical tool can help you reach your goals of moving and breathing easily.
Table of Contents
Comparing Flared Ribs vs Normal Ribs
Flared ribs describe a postural distortion that results when the ribs protrude outward rather than align neatly with the rest of the torso. To visualize this, picture a rib cage that has a push-out appearance like an open drawer or a protruding belly, not unlike the shape of a chest that accompanies a barrel-like structure. Flared ribs can be especially prominent when an individual raises their arms overhead, which can accentuate the ribs’ outward position.
The Differences Between Flared Ribs and Normal Ribs
Normal ribs are long, curved bones that form the rib cage. Flared ribs vary in orientation in the lower ribs, specifically the 8th to 12th ribs. While normal ribs have a neat appearance, flared ribs have wider angles and protrude outward, giving them a distinct appearance.
What Causes Flared Ribs?
Several factors contribute to the development of flared ribs. Here are some of the most common:
Weak Core Muscles
Some people naturally have weak abdominal muscles. These core muscles help to tilt the rib cage downwards and inwards during breathing. When abdominal muscles are weak, it creates a loss of coordination among the diaphragm and abdominal muscles. As a result, flared ribs occur.
Ineffective Breathing
The diaphragm is the key muscle involved in the breathing motion. Ineffective breathing activates compensatory muscles to regulate the breathing activity. The overactivity of supporting muscles leads to flared ribs.
Poor Posture
One of the most common causes of rib flare is poor posture. When you sit or stand with poor posture, your shoulders round forward, and your chest caves in. This results in unnatural rib positioning and can cause them to flare out.
Hyperlordosis
When you have weak abdominal muscles, the muscles of your back, such as quadratus lumborum, lats, and paraspinal erectors, become more active. The back muscles play a compensatory role by becoming tighter to support core muscles. The right-back muscles can cause an arch in your lower back, leading to flared ribs.
How Do You Tell If You Have a Rib Flare? Try This Rib Flare Test
Discovering rib flare is a matter of simple observation. Here's how you can check for it:
Stand in Front of a Mirror
Position yourself so you can see your torso in the mirror. Stand relaxed, with your arms by your sides, and take a moment to notice the natural alignment of your rib cage.
Observe your Standing Posture
Look for protrusion or prominence in the lower rib area. Does the lower part of your rib cage stick out more than the upper part?
Raise your Arms Overhead
Slowly lift your arms above your head. This action tends to accentuate rib flare if it's present. Watch how your rib cage adjusts as your arms move.
Look for Changes in the Rib Cage
As you hold your arms overhead, observe any significant protrusion or outward flaring of the lower ribs. Compare it to the upper rib area to see if there's a noticeable difference.
Check for Asymmetry
Sometimes, rib flare can be more pronounced on one side. Notice if the right side of your rib cage sticks out more or less than the left.
While these steps can give you an indication of rib flare, they are not a definitive diagnosis. Consulting a healthcare professional is always the best course of action if you suspect you have rib flare and it's causing discomfort or concern.
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Symptoms of Rib Flare and Long-Term Risks
Rib flare is not just a visual condition; it can manifest in various symptoms that impact daily life. These symptoms can vary in intensity and may become more noticeable in specific postures or activities. Here's what to look out for:
Visible Protrusion of the Lower Ribs
The most obvious sign of rib flare is often observed when standing, especially when lifting arms or engaging in activities that stretch or twist the upper body.
Discomfort or Pain in the Rib Area
This can range from mild discomfort to sharp pain, particularly noticeable during movements that expand or compress the rib cage, such as deep breathing, bending, or twisting. Rib, lower back, shoulder, and neck pain are among the symptoms that can appear.
Challenges in Maintaining a Straight Posture
A rib cage flare can make it difficult to stand up straight without discomfort. This might be especially evident when lying flat on a hard surface, as the protruding ribs can create an uneven pressure distribution.
Breathing Difficulties
In some cases, the altered position of the ribs can affect breathing mechanics, leading to discomfort during deep breaths or sustained respiratory activities like singing or playing wind instruments.
Increased Sensitivity or Tenderness
The area around the ribs that stick out may become sensitive to touch or pressure, which could be more pronounced after prolonged sitting or standing in certain positions.
Uneven Shoulder Alignment
As rib flare often coexists with other postural deviations, it may be accompanied by uneven shoulders, contributing to a general sense of imbalance.
Tightness in the Upper Body
People with rib flare may experience a feeling of tightness or restriction across the chest or upper back, which can impact their range of motion and comfort during upper body movements.
What Happens if I Leave the Rib Flare Unaddressed?
If rib flare persists without intervention, it has the potential to wreak havoc on the body. Here are the main consequences to be aware of:
Chronic Back and Rib Pain
The continuous protrusion and misalignment of the ribs can strain the surrounding muscles and ligaments, leading to persistent discomfort and pain. This might be more pronounced after activities that involve twisting or bending.
Breathing Difficulties
Since the ribs play a crucial role in respiration, rib flare alters the infrasternal angle and standard breathing patterns. Over time, this can lead to reduced lung capacity and challenges in activities that require deep or sustained breathing.
Increased Risk of Spinal Misalignments
Rib flare often doesn't exist in isolation. It can be part of a series of postural deviations that, over time, may lead to further misalignments in the spine, exacerbating issues like lumbar spine tension, scoliosis, or kyphosis.
Muscle Imbalance Worsening
As the body tries to compensate for the rib flare, other muscles may become overactive or underactive, leading to further imbalances and discomfort in the upper body.
Impaired Athletic Performance
For athletes or physically active individuals, rib flare can hinder performance by limiting efficient movement patterns and breathing mechanics. The asymmetry of the trunk, spine, and abdominal muscles disrupts core strength.
Postural Changes and Aesthetic Concerns
Beyond physical discomfort, long-standing rib flare can lead to noticeable postural changes that might affect self-esteem and body image.
Potential Digestive Issues
In some cases, the altered position of the rib cage can exert pressure on the abdominal organs, possibly leading to digestive discomfort or issues.
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4 Key Rib Flare Prevention Tips
1. Boost Your Mobility to Reduce Rib Flare
Mobility refers to the ability of your muscles and joints to move freely and efficiently. If you have flared ribs, you may have mobility issues in your lower back, latissimus dorsi (lats), or external oblique muscles. Your lower back muscles support your spine and hips. If they are too tight or tense, they can cause your back to arch excessively. This can make it harder for your rib cage to stay in a neutral position, contributing to flared ribs.
Your lats (latissimus dorsi) are large muscles on your back that help you lift and pull with your arms. If they are too stiff or tight, they can also cause your back to arch or twist. This can affect the alignment of your rib cage. Your external obliques are muscles that attach to your ribs and help you compress your abdomen and rotate your trunk. They cannot pull your ribs down and keep them in place if they are too weak or inactive. Improving mobility may help reduce rib flare and achieve better posture.
2. Test Your Mobility
Testing your shoulder flexion is one way to check if you have mobility issues. A simple test is to raise your arm in front of you and overhead. If you have good shoulder mobility, you should be able to do this without moving your rib cage or arching your back. If you have poor shoulder mobility, you may compensate by tilting your rib cage backward or upward to reach higher with your arm. Over time, this can cause flared ribs. Here are two exercises you can do to improve your shoulder mobility and prevent rib cage compensation:
Wall Slide with Towel
Stand in front of a wall with a towel in one hand.
Place the pinky side of your hand on the wall against the towel.
Slide your hand up the wall slowly while keeping your ribs pointed toward the floor.
Stop when you feel your ribs starting to move or when you reach as high as you can.
Cause briefly and return to the start.
Repeat with the other hand or do both hands simultaneously with two towels or a pillowcase.
Overhead Shoulder Flexion with Stick
Lie on your back with your knees bent and a broomstick or similar item in both hands.
Hold the stick with a palms-down or up grip, whichever feels more comfortable.
Keep your ribs pointed toward your hips and raise both arms overhead slowly.
Stop when you feel your ribs starting to move or when you reach as high as you can.
Pause briefly and return to the start.
Strengthen Your Core Muscles
Your core muscles include your abdominal muscles, which help support your spine, pelvis, and rib cage. These muscles cannot hold your rib cage in a neutral position if weak or inactive. Here are two exercises you can do to strengthen your core muscles:
Dead Bug
Lie on your back with your knees bent and your hands resting on your knees.
Lift your thighs until they are vertical; keep your knees bent and place your hands on them.
Slowly lower one leg and the opposite arm toward the floor while keeping your rib cage pointed toward your hips.
Stop when you reach as low as possible without moving your rib cage.
Pause briefly and return to the start. Repeat for 5 to 10 repetitions.
Repeat with the other arm and leg.
Plank on Knees
Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
Lower onto your elbows and walk your knees back slowly while keeping your back neutral.
Hold this position while engaging your core muscles and breathing normally.
Stop when your core muscles are tired or when you lose good form.
3. Improve Your Breathing Patterns
We use several different muscles to breathe. If you have flared ribs, you may have altered breathing patterns that cause you to breathe more through your chest than through your belly. When you breathe normally, your diaphragm muscle helps your lungs expand and take in air. You can test this by placing your hand over your belly. When your diaphragm is working well, you should see your belly pushing my hand outward.
This is healthy breathing. However, many people tend to breathe more using other muscles, such as those in their ribs or neck. This can happen because of mobility issues or emotional stress. While this is okay during exercise, it can cause problems over time. By breathing more through your chest, you pull your ribs upward and outward, contributing to flared ribs. How do you avoid this?
4. Diaphragmatic Breathing
The most straightforward breathing technique I recommend is diaphragmatic breathing, also known as belly breathing. Diaphragmatic breathing helps reduce chest breathing, activate your diaphragm, and lower stress. Here’s how to do it:
Diaphragmatic breathing can be done standing, sitting, or lying on your back. Choose what feels comfortable. For beginners, I suggest lying on your back because keeping your rib cage still is easier. Place one hand over your belly, just above your belly button. Gently inhale through your nose, raising your hand closer to the ceiling using only your belly. Stop when you reach a full inhale or feel your rib cage moving, then exhale slowly through your mouth back to the start.
If you have trouble feeling my rib cage position, place my other hand on my ribs and try not to move it while inhaling. Diaphragmatic breathing can be done often during an exercise session. Still, it works best when practiced frequently throughout the day, whenever you can, focus on breathing through my belly with minimal motion through my rib cage. Many of my patients see improvements in their breathing patterns after a few days or weeks.
Improve Your Posture with Our Posture Correction App
The rib cage has many important jobs. Most people know that the rib cage protects the lungs and heart, but also supports the upper body and plays a significant role in breathing. The rib cage comprises 12 pairs of ribs that attach to the thoracic vertebrae. These ribs are flexible and allow movement during breathing, as well as protect internal organs. Ribs that are misaligned or out of position can affect all these functions and lead to various painful symptoms. Correcting rib posture can help relieve these symptoms and restore proper function.
The Anatomy of Flared Ribs
Ribs that are flared are usually misaligned and stick out more than usual. This condition can occur on one or both sides of the rib cage. When looking at a person’s profile, flared ribs can appear like a protruding stomach because they extend outward, rather than lying flat against the diaphragm. Flared ribs can be a cosmetic concern, but they can also indicate an underlying issue with posture. In particular, they are often associated with excessive upper back rounding or increased thoracic kyphosis. The more pronounced the flared ribs, the greater the likelihood of experiencing respiratory issues, discomfort, and pain.
The Difference Between Flared and Normal Ribs
Normal ribs lie flat against the diaphragm and do not extend outward. They allow for proper movement of the thoracic cavity during breathing and minimize the risk of a protruding stomach appearance. In contrast, flared ribs are misaligned and extend outward, affecting breathing function and leading to various painful symptoms. Correcting flared ribs can restore both cosmetic appearance and proper rib function.
Why Do I Have Flared Ribs?
Flared ribs can develop for a variety of reasons, including genetic predisposition or a past injury. However, the most common cause is poor posture. As mentioned, flared ribs are often associated with excessive upper back rounding or increased thoracic kyphosis. When the upper back is excessively rounded, the rib cage can become distorted, making flared ribs appear. When flared ribs result from poor posture, they can often be improved or corrected with targeted exercises to restore proper alignment.
Why Should I Care About Flared Ribs?
Flared ribs can impact more than just the appearance of your midsection. They can indicate an underlying postural issue that could lead to serious complications if left unaddressed. Flared ribs can also impair breathing function, reducing athletic performance and increasing symptoms during exercise. Furthermore, flared ribs can cause discomfort and pain that radiates to the lower back, abdomen, and other areas. Correcting flared ribs can restore cosmetic appearance and proper rib function to alleviate symptoms and improve quality of life. 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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