The Secret to Fixing Rib Flare for Good! - Hint: All Rib Flare is Not Created Equal!!
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- เผยแพร่เมื่อ 11 ก.ค. 2024
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Learning how to fix rib flare isn't as easy as plugging in the same exercises regardless of your presentation...
There's actually at least 3 different types of rib flare and they require different exercise-based solutions.
The three types are:
1. Extended and wide lower rib cage
This type is mainly positional. Learn to get out of extension and add dynamics movements without flaring.
2. Extended rib cage with grooves
This type is both positional and shape change related. The diaphragm is too tense and is created a dysynchronous breathing pattern. The key is to learn to exhale for a long time to create a relaxed position of the diaphragm.
3. Anterior to Posterior Compressed Rib Cage with Pectus Excavatum
This type features a significant amount of sternal compression due to a chest wall deformity. This created a wide shape of the rib cage side to side and a narrow shape front to back.
In this case, we need to select exercises that create the opposite shape.
For more help correcting this and other breathing or postural issues, get on the waitlist for Total Body Restoration.
00:00 - Intro
00:25 - The Problem With The Term Rib Flare
01:38 - Rib Flare Type #1
02:58 - Exercise #1 - Hook-lying Pullover
04:20 - Rib Flare Type #2
06:20 - Exercise #2 - Headstand Inversion
07:00 - Rb Flare Type #3
09:18 - Exercise #3 - Side-lying Alternating Shoulder Rotation
10:20 - Recap and Next Steps
If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration!
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
Join the Waitlist for Total Body Restoration - groupcoaching.chaplinperformance.com/
I have type #3 and had severe PE and after a Nuss (had bar in for 10yrs and finally removed last month!) I’m now mild-ish, and I wish that I had been informed of these exercises post-surgery. In fact, the doctor that put in the bar just said that I was simply going to be stuck with flared ribs for the rest of my life and physical therapist didn’t mention it at all. So major kudos for showing these exercises!
Me too. My surgeon (one of the top in the world) who performed Nuss on me said I had one of the most severe cases of PE she’d ever seen. If only we were given rehab exercises to perform post surgery I might be happier with the results. I’m about 7 years post bar removal and although my PE is much improved, my rib flare got SIGNIFICANTLY worse….😢
It’s a trade off for sure. My breathing is laboured and I often feel like I can’t catch a full breath. It’s a pretty invasive surgery and my ribs took a beating. A lot of calcification and boney protrusions. I can only hope these exercises offer some help at rehabilitation.
Thank you👍👍
Excellent video !
Thanks Terri!
Thank You!
Thanks Mary Jo!
Great information. I have rib flare that I attribute to mild scoliosis and have been doing pull ups to strengthen my upper body and noticed the rib flare has reduced substantially so I know incorporating these techniques will prob fully correct this issue. Thank you for this information.
That’s awesome. Keep going! Thanks for watching
🫶🏿 genious understanding of the biomechanics of the ribcage
Glad to know I have type 1.. probably due to weak glutes or with upper cross. Gonna work on it!! Ty!
You are welcome. Not usually a weak glute issue or upper crossed though.
@@ChaplinPerformance There was a physical therapist saying he believe upper cross can be exacerbated by or he believes even caused by the lower rib breathing issues. Is this off base as an assessment, I’m trying to learn as much as I can.
Great content!! Tks
Would you do both sides in the case of pectus excavatum?
Likely yes!
I have type 3 pectus excavatum and had surgery for it 12 years ago.
The ravitch procedure got rid of the indent at the sternum but my ribs are still flared to an extent as they only operate on the sternum alone no ribs were brought forward like the nuss procedure does. I was too old for the nuss as its better to do when you're still quite young with no calcification of the your bones.
I will give the exercises a try
What if my left rib are like type 2 and the right are normal ?
Thanks so much for the generosity of making this content to help people (like me!). A question is how long to stay in the headstand inversion? I find it quite intense on the neck. I tried 4 minutes. That felt max for me. Is it worth staying longer in 1 session?... or maybe shorter 1 minutes sessions but do say 3 rep's? THANKS!
Shorter for sure
Is it really possible to change the shape of our ribs? I had PE repaired surgically but rib flare increased significantly post bar removal. I’m very asymmetrical between left and right flare . It’s such an insecurity. Even minor improvement would be life changing for me. I’m also 45. Is there a point where our bones are too set and inflexible?
How would you treat a T7 SCI with a rib flare? Great explanation and visuals.
That’s outside of my wheelhouse… refer out
Question
I have type 3 rib flare: do i only need to do the excersise u show for this type of rib flare for a longer period (Like a few months)? Or do i need to start with the excersise meant for type 3 and then move on to other excersises during the same workout?
I need help man i have chronic pain for the last 3 years in my intercostal muscles i can sit on a chair,steps,sofa or on the ground its had me in tears many times becuase im in early stages in training to become a monk so meditation is a big part of my life, any advice i cant find anything online about it
Hi Greg, with the last exercise, which side should one lie on? The side that has the rib flare or the opposite? I suspect l have a rib flare on my left. Thanks in advance for your response.
Flare side down to start, but usually both sides
@@ChaplinPerformance thanks mate. Do you offer online consultation or a course on PRI?
When you exhale, is this coming from lowervbelly/hip bone muscles?
I have a fourth kind of rib flare. I have pectus carinatum, and one side of my rib is flaring while the other is indented. Any tips for me?
This would be very dependent on your individual presentation with regards to movement… however, trying to improve expansion on the side that is more “indented” is likely a start
On the right I have type one and on the left I have type 2, is it possible?
Yeah very much. You can be more caved in on one side for sure
My right sided rib cage is slightly outward, the whole rib cage, it also pains. The muscles are tight on the back and it also does not expand as much as left side. It started with stiff neck, then chest pain. I have done all the tests you can name. No one told me anything. Now the pain extended to my abdominal muscles and all over my right back(whole. Please help me. Please. I have wasted so much money and equipments. Everything. I am just tired and depressed anf hate my body.
Hey bro look up Neal hallinan pri videos he fixed me pri is what will fix you trust me
@zaknabiz I’ve had a lot of clients who have worked with neal before working with me. So that should tell you something.
Rick Flare
I hate my rib flare.
Great video! Can we do the 1st exercise also using a chair at home?
I’d just do it on the floor if you don’t have a bench