How to fix Flared Ribs

What are Flared Ribs?

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

flared ribs

It is associated with an increased arch of the lower back.

Ideally – The rib cage should feed directly into the pelvis.

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. For more information: Medical disclaimer.


Causes of Flared Ribs

a) Weak abdominal muscles

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

b) Hyperlordosis

flared ribs

Overactive/tight muscles (such as the quadratus lumborum, paraspinal erectors and latissimuss dorsi) can cause an excessive arch in the lower back which results in a rib flare.

Hyperlordosis is associated with an anterior pelvic tilt.

c) Ineffective breathing

The diaphragm is the primary muscle that is responsible for breathing.

Ineffective breathing will result in the recruitment of compensatory muscles to assist with respiration.

As a result, over-activity of these muscles can lead to flared ribs.

d) Lack of true shoulder flexion

When reaching over head –  if you lack true shoulder mobility, your ribs will tend to flare out as a compensation as you tilt your torso backwards.

e) Pectus excavatum

This is a congenital chest wall deformation which involves the ribs/sternum causing a sunken chest appearance.

As this is of genetic origins, we are unfortunately unable to significantly impact this.

 “… Do I have a rib flare?”

You should be able to visibly see if your ribs are flaring outwards.

If in doubt, do this:

test for flared ribs

Instructions:

  • Whilst standing, place both of your hands on your stomach.
    • (slightly below the lower section of the front of your ribs.)
  • Proceed to push and drag your hands up towards your chest.

Results: If you can feel your lower ribs significantly protruding outwards, then it is likely that you have flared ribs!

How to fix Flared Ribs

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


1. Releases

a) Lower back

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 to increase the pressure.
  • Aim for 1 minute on each side of the spine.

b) Latissimus dorsi

Instructions:

  • Place the side of your upper body on top of a foam roller. (see above)
  • Apply an appropriate amount of body weight.
  • Proceed to roll up and down.
  • Continue for 1 minute.
  • Repeat on other side.

2. Stretches

a) Lower back

stretches for flared ribs

Instructions:

  • Whilst sitting, lean all the way forward.
  • Aim to feel a stretch in your lower back.
  • Hold for 30 seconds.
  • Repeat 1-3 times.

b) Latissimus dorsi

Instructions:

  • Whilst standing side ways to a door frame, tilt your torso by reaching over with the arm that is furthest away from the wall.
  • Firmly anchor this arm by grabbing onto the side of the door frame.
  • Lean away from the anchored arm.
  • Aim to feel a stretch on the side of the body.
  • Hold for 30 seconds.
  • Repeat 3 times.
  • Do both sides.

3. Breathing and the Core

Before you start any strengthening exercises to fix your flared ribs, it is ESSENTIAL to understand how to:

a) engage your core muscles,

b) breathe properly/efficiently and,

c) maintain optimal alignment.

(… all at the same time!)

Here’s how to do it…

The Core breathing complex:

breathing and flared ribs

Instructions:

  • Assume the position as shown above.
  • Breathe in.
  • As you breathe out,  slowly push out ALL of the air out of your lungs:
    • Engage your core muscles (“draw belly button in AND gently tense your abdominal muscles”)
    • Lower your rib cage
    • Flatten your lower back completely
  • Whilst maintaining this position, breathe in towards your abdominal region.
    • Imagine the whole circumference of your torso/abdominal region inflate.
    • Breathe out: Force the air out of your lungs as you engage your abdominal muscles.
  • Keep your neck and chest completely relaxed.
  • Repeat 10 times. (… or as long as it takes to get it correct!)

** Note This specific contraction MUST be performed throughout all of the following exercises. **

4. Strengthening


I have arranged these strengthening exercises to reduce flared ribs in order of increasing level of difficulty.

You do NOT need to do all of them.

Pick 1-3 exercises that are challenging and progress as appropriate.


a) Dead bug (with arm drop)

Core flared ribs

Instructions:

  • Assume the dead bug position. (see above)
  • Activate the Core Breathing Complex.
  • Lower your arm/s down behind you as far as you can go.
    • Breathe OUT as you do it.
    • Breathe IN as you return to the starting position.
  • Keep your lower back completely flat on the ground.
  • Repeat 10 times.
  • To progress: Hold onto a weight

b) Dead bug (with leg drop)

Instructions:

  • Assume the dead bug position. (see above)
  • Activate the Core Breathing Complex.
  • Lower your leg as far as you can go.
    • Breathe OUT as you do this.
    • Breathe IN as you return to the starting position.
  • Keep your lower back completely flat on the ground.
  • Alternate legs for 10 repetitions each.
  • To progress: Drop both legs together.

c) Shoulder flexion with bar

Instructions:

  • Sit up right on a chair.
  • Activate the Core Breathing Complex.
  • Whilst holding onto a bar, raise the bar over your head.
    • Breathe OUT as you do this.
    • Breathe IN as you bring you arms down.
  • Do NOT let your ribs to flare outwards.
    • “Keep the ribs down”
  • Repeat 10 times.
  • To progress: Increase the speed.

d) Wall angel

Instructions:

  • Stand with your back to a wall.
  • Activate the Core Breathing Complex.
  • 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.
  • Transition to ‘I’ position.
    •  Breathe OUT as you do this.
    • Breathe IN as you return to the “W” starting position.
  • Do NOT let your ribs flare.
    • Keep the lower back flat on the wall.
  • Repeat 10 times.

e) Plank

Instructions:

  • Get into the plank position. (see above)
  • Activate the Core Breathing Complex.
  • Make sure your lower back does NOT sink in.
    • Keep the core engaged.
  • Hold for 30 seconds.
  • Repeat 3 times.

f) Pull downs

Instructions:

  • Whilst standing with a slight forward lean, pull the resistance band downwards.
  •  Activate the Core Breathing Complex
  • 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.

g) Pull overs

exercise for flared ribs

Instructions:

  • Lie on the floor whilst holding onto a weight in the air.
  • Activate the Core Breathing Complex.
  • 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.

h) Roll outs

Instructions:

  • Grab an exercise ball.
  • Whilst kneeling, place your forearms onto the ball.
  • Activate the Core Breathing Complex.
  • 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.

5. Improving function

Throughout the day, make sure that you are consciously maintaining your ribs in a neutral position.

Remember – “Keep the ribs down”

As you get better with these exercises, the aim is to get your ribs to NATURALLY adopt this position.

“Mark!… What happens if the rib flare is more on ONE SIDE?”

Great question!

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

Without getting into too much detail as to why this occurs, it is essentially related to how your torso is orientated. (… more on this in another post)

Here’s what to do: Focus MORE on keeping the side of the more prominent rib flare DOWN whilst performing the above exercises.


READ THIS:

As you correct your flared ribs, you may actually find that your upper body becomes more hunched over.

Wait a minute, Mark… Are you saying that when you fix one problem, another develops?

Yes – Since your current posture is based on you having a rib flare, by correcting it, other parts of the body may go out of alignment.

Be sure to check this and this post to help you with these problem!


What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!


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247 thoughts on “How to fix Flared Ribs”

  1. Thank you so much for sharing your expertise and your explanations! I have this problem since my first pregnancy (38 years ago) and always wanted to fix it. :)
    May your life be good and full of joy and health.
    A big hug from Brazil <3

    Reply
  2. Hi, i have a pectus carinatum which is not at all severe but it’s there and i have flared ribs. Is there a chance for me to fix that flared ribs with this exercises even a little bit?

    Reply
    • Hello Stefan,

      The cartilage around your sternum is quite flexible so I feel that there should be at least some improvement.

      Is this something you were born with? Or has it developed over time?

      Mark

      Reply
    • Hi, i strongly believe i developed it because i can’t remember having it before my 11th or 12th birthday, i only started to notice that then. But i must say, i’m not 100% sure.

      Reply
  3. Hi, I’m 18 years old and i have flared ribs especially my left one. Doctors said that exercises won’t be that effective. Is it worth it to continue exercising? Will I see any difference?

    Reply
  4. Hey mark! I tried contacting you everywhere as i have visited no of doctors but still got no sol….when i walk my right leg seems to be short and when while walking right leg comes back it seemes that there is a great tightness from groin region…..when i stand my right side of stomach seems forward and on right side, below the breast the rib bone is rotated and protruded as it is more forward…..please tell me solution what should be done or any exercise so that ly problem could become alright.

    Reply
    • Hi Amanat,

      “when i stand my right side of stomach seems forward and on right side”
      This sounds like a pelvis rotation to the left.

      This could also explain the groin tightness when your hip extends backwards during walking.

      A right Rib flare can arise as a result of the torso counter-rotating to the right on a left rotated pelvis.

      Where to start? Hard to say with the information you have provided, but I would start with the pelvis.

      Mark

      Reply
  5. Hi Mark,

    I have just found this page – I have flared ribs and the anterior pelvic tilt as well as some scoliosis – to which when I bend over one side of my back sits a lot higher than the other .

    How long would you recommend doing these exercises for? And how often?

    Also will doing normal exercise be good for me?

    Thanks :)

    Reply
  6. Hi Mark,
    I want to star doing exercises for my flared ribs, but I do not know how many times a week or which exercises.Also, I am a basketball player, and i do a lot of physical activties on a weekly basis, and I want to know does that effect my posture.Also does consuming some vitamins increase my muscle strength or is that just a myth.
    Thank you very much

    Reply
  7. Please could you reply i have rib flare and rounded shoulders and postier pelvic tilt please could you help i have difficulty breathing and back pain most the time

    Reply
  8. dear Mark, im Brazilian and cant write well in english Sorry.

    Hoping to receive an answer about my problem: my ribs are outward when im erect, but If i hide them like the floor exercise i have tô crouch too much só my back and Head curves forward, If i try tô align my Head and back, the oposite occurs and ribs show (my tshirts always seem that i have a bulge in stomach when im erect, and its seems wrong and ugly because im a slim guy)

    thanks If tou could read that message. god bless you for your awsome work

    Reply
  9. Hi mark,

    I have a dipped chest as well as flared ribs (i think they’re flared ribs) and i was wondering if i will still be able to fix it with these exercises. i am also still quite young so i don’t want to develop an hunch from the exercises like you said might happen. do you have any tips to prevent this like maybe going slow so the ribs can adapt?? i’m not sure.

    Reply
  10. Hi Mark. I’ve been reading several of your blog posts because I recently learned — as a middle-aged female — that I have pectus excavatum and mild scoliosis. The diagnosis explains a lot. I know that with my flared ribs and the tightness in my chest and back from sitting at a computer all day (add chronic anxiety to that) that I need to address a situation that is worsening. But as you say in the post, there isn’t much you can do about genetics. Nevertheless I am finding by doing some of the stretches and exercises you recommend that I am opening up my chest and feeling relief. The irony is that I was a yoga addict and did way too much power yoga for years until I ended up with really sore lats and serratus anterior muscles (from a lot of chaturangas). I’m trying to be more gentle with myself and really focus on breathing as well. In so many of us who are wired to be anxious, there is chronic shallow breathing. I wish there was more useful info out there for adult women with pectus excavatum. It’s more common in men. I really appreciate your posts. Thank you.

    Reply
    • Hi Ann,

      Thank you for commenting. Great to hear that you feel your chest is opening up with some of the exercises.

      Pectus excavatum may not be able to be completely reversed, but I do believe it can be improved!

      Also – If you wanted some exercises for the mild scoliosis, check out this blog post: Scoliosis Exercises.

      Mark

      Reply

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