If you are wondering “Why do my ribs stick out?”, it is likely that you have Flared Ribs. This blog post contains exercises and stretches to fix flared ribs.

In This Blog Post:

• What Is It?
• Flared Ribs Vs Normal
• Is It Dangerous?
• Causes
• Test For Flared Ribs
• Exercises To Fix Flared Ribs
• Conclusion

What are Flared Ribs?

Flared Ribs is where the lower portion at the front of your rib cage protrudes forwards and outwards.

Flared Ribs Vs Normal

In the ideal position – The rib cage should directly align with the pelvis.

With the flared ribs position – The rib cage is tilted backwards relative to the position of the pelvis.

Is It Dangerous?

Having flared ribs is NOT inherently dangerous.

However – it does represent a deviation from the optimal rib cage alignment which can influence breathing, force absorption/production and movement patterns.

In some individuals, flared ribs may be associated with:

Causes

There is a combination of factors that can lead to the development of ribs that flare outwards.

(These factors will be addressed specifically in the exercise section of this blog post.)

Weak Abdominal Muscles

The abdominal muscles are responsible for tilting the lower rib cage region downwards and inwards into a more neutral position.

(Muscles Involved: Rectus Abdominis, Internal Obliques and Transversus Abdominis)

If these muscles are weak and/or inhibited, the lower part of the rib cage may flare outwards.

Tight Muscles

Tight muscles in the lower back can cause an excessive arch in the lumbar spine.

This can cause the lower part of the front ribcage to protrude forwards resulting in the appearance of having Flared Ribs.

Tight muscles include:

Ineffective Breathing

The Diaphragm is an important muscle that is located at the base of the rib cage.

It serves as the primary muscle that is responsible for normal breathing mechanics.

If this muscle is not functioning optimally, the body may compensate by flaring out the ribs in an attempt to assist with inhalation (getting air into the lungs).

(Note: An altered breathing pattern may be adopted to compensate for a tight rib cage that can not expand in all directions.)

Limited Shoulder Flexion

If you experience flared ribs whilst your arms are in the over head position, it is likely that your shoulder lacks full range of motion.

This is due to the lower back extending backwards as a compensation for the lack of full movement in the shoulder.

(If you would like exercises to help improve your ability to reach your arm over head, check out this blog post: Best Exercises When You Can’t Reach Your Arm Over Head.)

Pectus Excavatum

This is a congenital chest wall deformation which is characterized by a sunken chest appearance.

As this is of genetic/structural origins, there is going to be a certain limit as to how much the rib cage can be influenced through conservative means.

 Test for Flared Ribs

Not sure if you have Flared ribs? Try out this quick test to determine if you have it or not!

Instructions:

• Stand up.
• Place both hands slightly below the lower section of the front of your ribs.
• Proceed to push and drag your hands up towards your chest.

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How to Fix Flared Ribs

Note: Please make sure that you perform all of these exercises in a pain-free and gentle manner. 

STEP 1: Releases
STEP 2: Stretches
STEP 3: Core Activation
STEP 4: Rib Cage Expansion
STEP 5: Rib Cage Tilt
STEP 6: Strengthening Exercises For Flared Ribs
STEP 7: Improve Function
STEP 8: Address Thoracic Spine
STEP 9: Flared Rib On One Side

1. Releases

The first step is to release the tight muscles which are associated with the flaring of the ribs.

Lower Back

(Muscle targeted: Erector Spinae, Quadratus Lumborum)

Instructions:

• Place a massage ball underneath the muscles of your lower back.
• Apply an appropriate amount of body weight on top of the ball.
• You may perform gentle circular motions of your body to help cover more areas.
• Do not place the massage ball directly underneath bony areas.
• Aim for 2 minutes on each side of the spine.

Latissimus Dorsi

Instructions:

• Make sure you know the exact location of the Latissimus Dorsi muscle.
• Lie down on your side.
• Place the Latissimus Dorsi muscle directly on top of a foam roller.
• Position your arm in an outstretched position.
• Apply as much body weight onto the foam roller as comfortably tolerated.
• Make sure to cover the entire length of the muscle.
• Continue for 2 minutes.

2. Stretches

Following the Releases, the next step is to stretch the following tight muscles.

Lower Back

(Muscle targeted: Erector Spinae)

Instructions:

• Sit down on the edge of a chair.
• Bring your legs apart.
• Collapse and fold your torso between your knees.
• Keep your torso completely relaxed.
• Aim to feel a stretch in your lower back.
• Hold for 30 seconds.

For more stretches: Erector Spinae Stretches

Latissimus Dorsi

Instructions:

• Assume the position above.
• Hold onto the corner of a wall with your hand.
• Whilst anchoring your legs as shown, aim to bend your mid section as much as possible.
  • Use your body weight to sink into the stretch.
• Twist your pelvis away.
• Aim to feel a stretch on the side of your torso.
• Hold for 30 seconds.
• Repeat on other side.

For more stretches: Latissimus Dorsi Stretches

Quadratus Lumborum

Instructions:

• Stand with your feet wide apart .
• With arms outstretched, start to bend all the way to your side.
• Aim to reach your upper arm as far to the side as possible.
• Do not rotate your body.
• Aim to feel a stretch on the side of your spine.
• Hold for 30 seconds.
• Repeat on other side.

For more stretches: QL Stretches

External Obliques

Instructions:

• Sit down on a chair.
• Collapse your torso forwards slightly.
• Tilt the torso away from the side that you are trying to stretch.
• Hook your elbow around the chair backing.
• Twist your torso towards the side you are trying to stretch.
• Take a deep breath in.
• Aim to feel a stretch in the side of your ribs cage.
• Hold for 30 seconds.
• Repeat on other side.

3. Core Activation

Before you start any strengthening exercises to address your Flared Ribs, it is important to know how to engage your core muscles.

The “core” is a group of muscles that will help position and maintain the neutral position of the rib cage.

This will place the diaphragm (i.e. the main breathing muscle) into a more optimal position to function… which is important for the breathing exercises mentioned below.

How To Activate The Core

Starting Position:

• Lie down on your back with knees bent.
• Keep your neck completely relaxed throughout this exercise.
• Take a deep breathe in.

Step 1:

• Begin to slowly exhale through your mouth.
• Aim to slowly push out ALL of the air out of your lungs.
• As you are exhaling, engage your core muscles by drawing your belly inwards and gently tensing your abdominal muscles.
• Allow your lower rib cage to drop downwards as you are exhaling.
• Aim to flatten your lower back completely on the floor.
• Feel the muscular contraction around your mid torso region.

Step 2:

• Whilst keeping your rib cage in this position, take a deep breath in through the nose.
• Allow the entire rib cage expand in all directions like an inflating balloon.
• Do not allow your rib to flare out as you breathe in!
• Restart Step 1.
• Perform 3-5 cycles.

Note: This specific contraction MUST be performed throughout all of the following exercises in the next section.

4. Breathing Exercises

As you breathe air into your lungs, the rib cage should ideally expand in ALL directions.

If there is any tightness/restrictions in the rib cage, this may affect the ability for the rib cage to fully expand as the air enters into the lungs.

(Note: A tight fitting of a bra strap may also limit rib cage movement!)

The body may compensate by flaring out the bottom of the rib cage in an attempt to get more air into the lungs.

For a full guide on how to expand the rib cage:

See Post: Rib Cage Expansion

To get you started: Let’s try to loosen up the rib cage with the following exercises:

Posterior Expansion

This will help the back of your rib cage to expand.

Instructions:

• Whilst standing, wrap your arms around an exercise ball as much as you can. (see above)
  • Try to get your fingers tips to touch.
• Round your upper back forwards.
• Take a breath in and slowly exhale all of the air out of your lungs.
  • You should notice the bottom of your rib cage should start to depress downwards.
• Whilst holding this rib cage position, take a slow and deep breath in.
• Aim to feel a specific stretch between your shoulder blades.
• Repeat 3-5 times.
• Perform 3 sets.

Lateral Expansion

This will help the sides of your rib cage to expand.

Instructions:

• Lie down on your side.
  • (The side of the rib cage that will be targeted will be closest to the floor.)
• Prop your torso up with your forearm resting on the floor.
• Make sure to keep your upper arm perpendicular to the floor throughout this stretch.
• Sink the weight of your torso into the shoulder.
• Keep your shoulder completely relaxed.
• Bow your torso towards the floor.
• Take a breath in and slowly exhale all of the air out of your lungs.
  • You should notice the bottom of your rib cage should start to depress downwards.
• Whilst holding this rib cage position, take a slow and deep breath into the side of your rib cage.
• Aim to feel a stretch on the side of your rib cage.
• Repeat 3-5 times.
• Perform 3 sets.
• Repeat on the other side

Anterior Expansion

This will help the front of your rib cage to expand.

Instructions:

• Assume the 4 point kneel position.
• Place your forearm onto a chair.
• Pull your shoulder blade backwards.
• Lean your torso towards the floor.
• Take a breath in and slowly exhale all of the air out of your lungs.
  • You should notice the bottom of your rib cage should start to depress downwards.
• Whilst holding this rib cage position, take a slow and deep breathe in.
• Aim to feel a stretch in the front of your chest.
• Repeat 3-5 times.
• Perform 3 sets.
• Repeat on the other side.

5. Learn to tilt your Rib Cage

You will need to learn how to tilt your rib cage into a more neutral position to perform the strengthening exercises in the next section effectively.

This movement is initiated by activating your core and exhaling the air out of your lungs (as seen in Step 3).

Downward Rib Tilt

Instructions:

• Sit down on the edge of a chair.
• Lock your pelvis into a neutral pelvis.
• Maintain a tall posture.
• Activate your core and exhale air out of your lungs.
• Whilst keeping your chest up high, tilt your lower ribs downwards.
• You should feel a gentle contraction in the abdominal muscles.
• Hold for 5 seconds.
• Repeat 5 times.

6. Strengthening Exercises

I have arranged the following strengthening exercises in order of increasing level of difficulty.

(Note: You do not need to do all of them. Try them all but choose 1-3 exercises that feel the most effective for you and progress as appropriate.)

Dead Bug Exercise (With Arm Drop)

Instructions:

• Lie on your back.
• Keep your knees lifted with hips at 90 degrees.
• Activate your Core to keep your rib cage lowered.
• Lower your arms down behind you as far as you can go.
  • Breathe OUT as you do it.
  • Breathe IN as you return your arms to the starting position.
• Keep your lower back completely flat on the ground.
• Repeat 10 times.
• Progression:
  • Hold onto a weight

Dead Bug Exercise (With Leg Drop)

Instructions:

• Lie down on your back with knees lifted up.
• Activate your Core to keep your rib cage lowered.
• Slowly lower your leg as far as you can go.
  • Breathe OUT as you do this.
  • Breathe IN as you return your leg to the starting position.
• Keep your lower back completely flat on the ground.
• Alternate legs for 10 repetitions each.
• Progression:
  • Drop both legs together.

Dead Bug Exercise (With Arm/Leg Drop)

Instructions:

• Lie on your back with both of your knees bent in the air.
• Activate your Core to keep your rib cage lowered.
• Keep your pelvis rotated backwards throughout this exercise.
  • This is to flatten your lower back.
• Slowly lower the opposite arm/leg.
  • Lower the better! (… but only if you can keep the lower back FLAT!)
• Alternate sides.
• Repeat 5-10 times.

Shoulder Flexion With Band

Instructions:

• Stand up.
• Hold onto the ends of a resistance band.
• Gently pull the band apart.
• Roll your shoulder blades backwards.
• Keep your chest wide and open.
• Activate your Core to keep your rib cage lowered.
• Bring your arms over head as far as you comfortably can.
• Keep your neck relaxed.
• Do not arch your lower back as you bring your arms up. (Keep the ribs DOWN!).
• Repeat 20 times.

Wall Angel

Instructions:

• Stand with your back to a wall.
• Activate your Core to keep your rib cage lowered.
• Keep your back and arms pulled backwards as to remain in contact with the wall throughout movements.
• Place your arms in the ‘W’ starting position.
• Slide your arms up the wall:
  • Breathe OUT as you do this.
  • Breathe IN as you return to the “W” starting position.
• Do NOT let your ribs flare out as you raise your arms.
• Keep the lower back flat on the wall.
• Repeat 10 times.

Plank

Instructions:

• Get into the plank position. (see above)
• Activate your Core to keep your rib cage lowered.
• Make sure that your lower back does NOT sink in.
• Your ankle/hip/shoulder should be aligned.
• Hold for 30 seconds.

Pull Downs

Instructions:

• Anchor a resistance band at above head height level.
• Hinge forwards so that there is slight forward lean of your torso.
• Activate your Core to keep your rib cage lowered.
• Pull the resistance band down towards your knees.
• Slowly let your arms recoil to the over head position.
  • Breathe OUT as you do this.
• Your torso should not move during this exercise.
• Pull the resistance band back to starting position.
  • Breathe IN as you do this.
• Repeat 10 times.

Pull Overs

Instructions:

• Lie on top of an exercise ball.
• Hold onto a weight above your head.
• Activate your Core to keep your rib cage lowered.
• Slowly lower the weight as far as you can go.
  • Breathe OUT as you do this.
• Bring the weight back to the starting position.
  • Breathe IN as you do this.
• Do not let your ribs flare upwards.
• Repeat 10 times.

Roll Outs

Instructions:

• Grab an exercise ball.
• Whilst kneeling, place your forearms onto the ball.
• Activate your Core to keep your rib cage lowered.
• Proceed apply your body weight onto the ball as you roll it as far forward as you can.
  • Breathe OUT as you roll forward.
  • Breathe IN as you return to starting position
• Repeat 10 times.

7. Improving function

Throughout the day, make sure that you are consciously maintaining your ribs in a neutral position… But keep relaxed!

(Note: As you get better with the suggested exercises, the aim is to get your ribs to NATURALLY adopt this position.)

Use This Cue

A helpful cue to remember is – “Chest Up, Shoulders Wide, Ribs down.”

Perform Prolonged Exhales

The muscles which are responsible for exhaling the air out of your lungs will also help with reclaiming the normal position of the ribs.

Throughout the day, perform a prolonged exhalation through your mouth with pursed lips as you Activate your Core.

8. Address Thoracic Spine

If your posture appears to get worse after placing your ribs in a more neutral position, you will need to check to see if you have Thoracic Kyphosis.

Thoracic Kyphosis

This is where the upper back is LOCKED in a rounded position.

(If you tend to slouch on a regular basis, you probably have this problem!)

If you have Thoracic Kyphosis, your general posture will actually get worse when you correct your rib flare!

… WHY!?

Since the upper back is already rounded forwards, dropping the rib cage down may cause your posture to slouch even more!

To address this issue – You will need to do exercises to specifically loosen and straighten your Thoracic spine.

Here is a complete guide on how to do that:

See Post: Thoracic Kyphosis

But for now, here is a simple exercise to get you started:

Thoracic Extension

Instructions:

• Place a foam roller underneath the most curved point in your thoracic spine. (see above)
• Apply an appropriate amount of body weight onto the foam roller.
• Lean backwards without letting your lower rib cage to flare outwards.
• Aim to feel the foam roller pushing into your back.
• Hold for 30 seconds.
• Repeat 3 times.

9. What happens if the Rib Flare is more on ONE SIDE?

It is actually very common to have a more prominent rib flare on one side.

(In the clinic – I tend to see more rib flares on the LEFT side.)

To Fix A Rib Flare On One Side:

Focus more on one side

When performing the exercises, focus more attention on keeping the lower part of the rib cage down on the side that is flared.

Address Pelvis Rotation

If your pelvis is twisted towards one side, the torso will counter twist which can lead to one side of the rib cage flaring outwards.

For a complete guide to address this issue:

See Post: Exercises for Rotated Pelvis

Address Torso Rotation

Due to the asymmetrical position of the torso, a twisted spine can result in a flared rib being more prominent on one side.

For a complete guide to address this issue:

See Post: Exercises for Twisted Spine

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Conclusion

Flared Ribs is a postural issue where the bottom part of the rib cage protrudes outwards.

It is often influenced by multiple factors such as posture, breathing mechanics, spinal positioning, muscle imbalance and movement habits.

It is also important to note that not all presentations of flared ribs is pathological. In some people, genetics may naturally influence the appearance of the lower ribs.

Perform the suggested exercises on this blog post to help fix your Flared Ribs.

If your posture gets worse as you fix your rib position, you will need to check to see if you have Thoracic Kyphosis.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.