How to Fix Rib Flare to Improve Posture and Core Strength

Rib flare can be an awkward and uncomfortable issue to deal with. It can affect your posture, restrict specific movements, and even cause pain in your back and core. There are effective ways to fix rib flare. In this article, we’ll explore how to fix rib flare through various corrective exercises to help you achieve a more aligned, pain-free posture.

To make this process even easier, we’ll examine how Posture AI’s posture correction app can help you reach your goals faster.

Table of Contents

• What Causes Rib Flaring?

• How to Fix Rib Flare to Improve Posture and Core Strength

• Improve Your Posture with Our Posture Correction App

What Causes Rib Flaring?

Rib flare, or rib protrusion or rib sticking, occurs when the ribcage gets stuck in an extended position, causing the ribs to protrude outwards. 

You can visualize rib flare like this: 

If you were to look at someone from the side whose ribcage resembled a bird’s, that would be rib flare. The image isn’t pretty, nor is the impact rib flare can have on your health. That’s because rib flare distorts the body’s ideal posture, throwing your alignment off and changing how your body moves. Rib flare is often associated with other postural dysfunctions like lordosis (excessive lower back curve) and can be a compensatory mechanism for limited thoracic mobility.  

• Do your ribs protrude out 1-2 inches in front of the rest of your body? 

• Do you experience any type of musculoskeletal pain regularly? 

How Do I Know if My Ribs Flare? 

Rib flare isn’t something that typically resolves on its own. Like any postural dysfunction, it can lead to a host of problems if left unaddressed. Joint centration and alignment are essential for optimal gait mechanics and efficiency of the human body as a whole. Any engineer or physicist could tell you (in much more depth) that the farther a load moves from its center of mass, the greater the pressure on its structural system. 

The Domino Effect of Postural Misalignment on the Kinetic Chain

Consider a building like the Leaning Tower of Pisa and how much work had to be done on its foundation to keep it safe for tourists to visit. For each inch the head juts forward of its resting posture, the neck muscles must support an additional 10 pounds of load! If both the head and the ribs deviate from one’s center of gravity, just imagine how much work your muscles in your hips must do to combat that! As a result of this structural change, we see tons of inefficiencies and imbalances throughout the kinetic chain. 

How Proper Alignment Reveals Postural Imbalances

Everything from the earlobes to the ankles should form a nice straight line. This means that your earlobes should be in line with your acromion (the pointy bone on the sides of your shoulders), the bottom of your ribcage should line up perfectly with your pelvis, and your ilium (the top of your pelvis) should be in line with your fibular head and your outer ankle bone (lateral malleolus). Any deviations from this resting posture equate to compensations galore.  

What Causes Rib Flaring? 

This compensation is most often seen in women, as they tend to have more ligament and tendon laxity, but it plagues men as well. Flared ribs go hand-in-hand with a hyperextended lower back. Underneath the ribcage, we have the diaphragm. This muscle is primarily responsible for respiration, but it also helps increase intra-abdominal pressure (when bracing for exercise or performing other bodily functions). 

How Forward Rib Posture Disrupts Breathing Patterns and Muscle Function

As we inhale, the diaphragm contracts, and of course relaxes as we exhale. Clients with this forward rib posture are stuck in contraction of the diaphragm, meaning it is facilitated or overactive. These individuals tend to be more chest and neck-dominant breathers, taking shallow, incomplete breaths. People who live in a constant state of stress (whether emotional or physical) rely primarily on the accessory muscles of the neck and chest (like the sternocleidomastoids, scalenes, pecs, and upper traps). These individuals also gravitate towards breathing through their mouths rather than their noses.

Related Reading

• Pain Around Ribs And Back Symptoms
• Flared Rib Cage
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• Wall Angels

How to Fix Rib Flare to Improve Posture and Core Strength

Breathing might be the most critical aspect to improve when fixing rib flare. If breathing mechanics are off, the body cannot function properly. Even if you introduce corrective exercises without addressing breathing first, your efforts could be futile. 

To Breathe Correctly

The diaphragm must be engaged, and the ribs should stay down while we inhale. When we breathe correctly, we promote stability in the trunk, allowing us to control our rib position while performing various activities and exercises. In contrast, improper breathing can lead to instability, making rib flare worse. 

To Correct Rib Flare

Practice diaphragmatic breathing with exercises like crocodile breathing. You can perform this drill on your stomach immediately after a workout to help return your heart rate to normal. Crocodile breathing reinforces proper breathing mechanics and enables you to fix rib flare.

Retool Your Alignment to Fix Rib Flare

Once you can breathe properly, you can introduce corrective exercises to help fix rib flare. The first thing to address with your clients is rib and pelvic alignment. To function optimally, we want the ribs stacked directly over the pelvis. Initially, it can be tricky for a client to understand how to do this properly. However, their thoracic awareness will improve with proper strengthening and breathing. If you notice that your client cannot maintain their braced rib position during this drill, then you know that they lack adequate recruitment strategies. 

Practice Proper Posture Throughout the Day

This habit will revolutionize your confidence and posture. It's straightforward; the hard part is making it a routine. You need to keep your chest up, shoulders back and down, and tuck your chin in to stop the forward head posture. You will initially feel uncomfortable, but you must step out of your comfort zone to fix your posture and flared ribs. 

Use the Alarm Clock Trick to Fix Rib Flare

The alarm clock trick is the easiest way to develop this habit. Setting an alarm clock to go off every 10 minutes. When it buzzes, it should remind you to sit or stand properly. If you don’t posture properly when the alarm goes off, do it next time! 

Strengthen the Core Musculature to Fix Rib Flare

Once you’ve assessed your own or your client’s weaknesses, the last step is to address them with appropriate exercises. Use isometric core exercises instead of flexion-type movements (like sit-ups), as we teach the person to maintain the proper position for an extended period. Some of your favorite exercises for this include the dumbbell pull-over, the barbell roll-out, and the hollow hold. 

Thoracic Mobilization with Band

For these moves, you’ll need a large and strong resistance band. 

• Anchor the band on something sturdy, preferably a door frame. 

• Loop the band around your back at rib-cage level and face the anchor. 

• Place your feet hip-width apart and get into a squatting position, keeping your spine straight, core muscles flexed, and pelvis aligned under your shoulders and back. 

• Complete the following moves for two sets of 30 seconds each.

Perform alternating one-armed row movements from front to back. Squeeze your shoulder blades and back while completing the motions. 

Upper Body Band Exercises to Activate Lats and Lower Traps

• Adjust your door anchor to place it at the top middle of the doorframe. 

• Hold your arms straight in front of you, parallel to the floor. 

• Grab the band and lower your arms down to your sides. 

• Bring your arms back to the starting position, and repeat. 

• Kneel on one knee to increase the resistance in your band. 

• Raise your arms straight above your head and in line with your back. 

• Begin squeezing your lats and lower trapezoid muscles, pulling your elbows down until your arms form a W. 

• Return to the starting position and repeat. 

Side-Lying Windmill

The Side Lying Windmill is excellent for fixing rib flaring posture imbalance. This exercise helps strengthen the muscles in your:

• Obliques

• Hips

• Shoulders

This exercise can help improve overall posture. Regularly performing it can reduce the risk of developing lower back pain and improve flexibility. 

• Start by lying on your side with your legs straight and your head resting on your arm. Gently lift your upper leg and place your foot on the floor before you. 

• Reach your top arm toward the ceiling, keeping your shoulder blades down and away from your ears. 

• As you exhale, rotate your torso and reach your arm across your body toward the floor.

• Allow your ribs to open as you get across your body. 

• Return to the starting position and repeat on the other side. 

Pilates Scissor

Pilates Scissor is another effective exercise for fixing rib flaring posture imbalance. This exercise helps to strengthen your core muscles, including your:

• Abs

• Hips

• lower back

These are all essential for maintaining proper posture. It also helps stretch your hamstrings and lower back, alleviating pain or discomfort associated with poor posture. 

• Lie on your back with your feet flat on the ground. 

• Slowly lift your head and shoulders off the ground as you inhale. 

• Keep your ribs pulled down so that they don't flare out. 

• Exhale as you scissor your legs up and down, holding and stretching each leg with your hands, keeping your head and shoulders lifted off the ground the entire time. 

• Inhale as you bring your legs back to the starting position. 

• Exhale as you lower your head and shoulders back down to the ground. 

• Repeat for 10-20 reps. 

Bird Dog

One effective exercise for improving posture and reducing rib flaring is the Bird Dog. This exercise targets the:

• Core

• Back

• Glute muscles

It is all crucial for maintaining proper posture. It enhances balance and stability, prevents injuries, and decreases the likelihood of falls.

To do the bird dog: 

• Start on all fours with your hands under your shoulders and your knees under your hips. 

• Slowly extend one leg back while keeping the opposite arm parallel to the ground. 

• Hold this position for a few seconds before returning to the starting position. 

• Repeat on the other side. 

Remember to keep your core engaged and your spine neutral throughout the exercise. If you find it challenging to keep your balance, you can place your hand on a wall or chair for support. 

Superman

The Superman exercise is a highly effective solution for improving rib flaring posture imbalance. This exercise specifically targets the muscles in the back and core, which play a crucial role in maintaining good posture. Strengthening these muscles can help the body maintain a more upright position, which allows correct rib flaring. This exercise may seem easy, but it's pretty challenging. Remember to keep your core engaged and breathe throughout the movement. If you start feeling pain in your lower back, stop immediately. Superman is an excellent exercise for beginners and advanced lifters alike. So give it a try and see how it works for you. 

• Lie face down on the ground with your arms extended in front of you and your legs straight. 

• Slowly lift your arms and legs off the ground, keeping your hips and lower back pressed into the floor. 

• Hold for 2-3 seconds, then slowly lower back to the starting position. 

• Repeat for 10-12 reps.

Plank

The plank exercise can improve your posture by targeting your back and core muscles. Incorporating it into your regular workout routine can help you correct posture imbalances and improve your overall posture. Remember to keep your core engaged throughout the exercise to maximize your gains. Give it a try next time you're looking for a workout to help fix rib flare.

To do the plank:

• Start by getting into a push-up position. 

• Then, lower yourself so your forearms are resting on the ground. 

• Make sure that your body is in a straight line from your head to your heels. 

• Hold this position for 30 seconds to 1 minute. 

• If you want to increase the challenge, you can raise one leg off the ground or hold the position for longer. 

Doorway Lat Stretch

Do the standing doorway lat stretch daily. You’ll see a significant improvement in your posture and significantly reduce your shoulder pain. The best part is that it will pull the ribcage into its normal position and stretch the same muscles that worsen the rib flare. You don’t need any expensive equipment for this stretch. All you need is a doorway. You can do this stretch everywhere. You should hold the stretch for 1 minute for each arm. 

Pectoralis Major Stretch

Most people with rib flare tend to have extremely poor chest muscle flexibility. This hinders them from performing back-strengthening exercises effectively. Because of this blockage, you won’t be able to contract the back musculature fully. This leads to contracting the shoulder muscles, which will do all the work while doing back exercises. It will worsen your posture, and you will never develop that V-shaped back you always wanted. 

Stretching for Rib Flare Correction and Improved Overhead Mobility

While performing this pectoralis stretch, always keep your ribcage down. This will increase the intensity of the stretch and help put the rib flare back in the correct position. You’ll feel a better stretch. Stretching the lats and the pectorals is essential because their lack of flexibility hinders critical overhead motions. Hold the stretch for 1 minute for each hand. For top results, repeat this stretch three times every day. 

Foam Roller Thoracic Spine and Rib Mobilization

You’ll need a sturdy foam roller for this movement. 

• Place a foam roller underneath you at your mid-back. 

• You should bend your knees and ensure your feet are planted flat. 

• Place your hands behind your head and close your elbows together in front of your face. 

• Arch your upper back over the foam roller, then come back up as if doing a sit-up. 

• Complete this motion 20 times.

Sotts Press

The Sotts Press is a popular warm-up movement for Olympic lifters and CrossFit athletes. You’ll need a lightweight bar or tube (like a PVC pipe). 

• Stand with your feet hip-width apart. 

• Grip the bar with your hands as far apart as comfortable (wider than shoulder-width), arms straight, while holding the bar directly above your head. 

• Position yourself in a very low squat.

• Keep your knees from tracking inwards or too far forward (they should align with your ankles), pelvis tucked under your abdomen, chest up, and glute and abdominal muscles engaged. 

• Exhale forcefully to make sure your ab muscles are engaged. 

• Bring the bar down your shoulders, squeezing your blades down and back. 

• You should feel like your hands are trying to move further apart. 

• Do not stick your chest out or arch your back. 

• Press the bar back up. 

• Repeat 20 times. Rest and complete two more sets. 

Kneeling Cable Pullovers

You’ll need a cable machine with a straight bar or rope attachment for this exercise. 

• Kneel in front of the cable machine (use a mat under your knees for comfort if desired). 

• Grasp the bar and lean slightly forward at the hips, keeping your head and neck neutral. 

• Keeping your arms straight, pull the bar down from above your head towards your knees. 

• Keep your back straight and ribs from flaring outwards while performing the movement. 

• Perform 3 sets of 10-15 reps with a challenging weight resistance. 

• Once you’re comfortable, try them standing up. 

Supine Pullovers

No special equipment is needed for this movement, but you may want to use a towel at first, then a dumbbell as you become stronger. 

• Lay on your back with your knees bent at a 90-degree angle and your feet off the ground. 

• Bring your arms above your head, laying them flat on the ground as if reaching behind you. Keeping your arms straight and hands no further than shoulder-width apart, bring them up until they are perpendicular to the floor. 

• You should grasp a towel between your hands, keeping some tension. 

• Bring arms back to the starting position. 

• Complete 3 sets of 15-20. 

• Once comfortable, grip a dumbbell or kettlebell for the exercise to increase strength. 

Bench T-Spine Extension Mobilization 

You’ll need a workout bench and a straight bar for this exercise. 

• Kneel 12-24 inches from the bench, depending on your height. 

• Place your elbows on the bench before you, with your arms perpendicular to your body. 

• Adjust the placement of your knees so that your hips are at a 45-degree angle with your elbows on the bench. 

• Hold the bar or PVC pipe as if you were mid-curl. 

• Elbows should remain at a 90-degree angle throughout the exercise. 

• Keeping your spine straight and core engaged, sit back towards your heels until you feel a stretch in your lats (which cover the back and sides of your ribs). 

• Exhale completely from the diaphragm and hold for 3-5 seconds. 

• Inhale and return to the starting position. Repeat up to 20 times. 

Swiss Ball Rollout

This is also known as an exercise ball rollout or stability ball rollout. You will need an exercise ball appropriate for your height. 

• Kneel in front of the exercise ball with forearms and fists resting on the ball. 

• Keeping your core, glutes, and shoulders engaged, slowly roll the ball forward until your arms are straight and your body is extended as far as possible without falling. 

• Keep your core engaged throughout. 

• Using your core, roll your body back to the starting position. 

• Complete 3 sets of 8-10 rollouts. 

Squeeze the Abs Throughout the Day 

Along with the workouts, maintaining core stability throughout all physical endeavors helps fix rib flares. Most people know they should be doing some physical activity to keep their bodies healthy and strong, but not everyone realizes the importance of core exercises. The core muscles are located in the abdominal and lower back regions. They stabilize the spine and help the body maintain good posture. One of the best ways to strengthen the core muscles is to squeeze the abs throughout the day. This can be done by simply pulling in your stomach and holding it for a few seconds. Doing this several times throughout the day will help to fix rib flare and improve your posture.

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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