Rib Flare - Why you can't FIX it!
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- เผยแพร่เมื่อ 5 ก.ค. 2024
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Rib Flare - Why you can't FIX it!
Rib flare is probably the most common movement-related issue that I see.
While not all rib flare is created equal, it usually has two components:
1. A shift in rib cage position
2. A change in the shape of the rib cage
Position:
-The rib cage usually moves forward at the lower rib cage, which then is typically counter-balanced by a tipping back of the upper rib cage. This extended rib cage position shifts the center of gravity forward.
Rib cage shape:
-The rib cage gets compressed on the back and sides from the position. At the same time, a descended position of the diaphragm can begin to exert an inward pull on the ribs just above the lower ribs. The combination of this compression and pull creates the appearance of a noticeable flare at the lowest ribs.
Why does rib flare happen?
-Humans are tasked with contending with the demands of gravity. To do this we must manage pressures inside the body and produce force into the ground.
-Shifting the rib cage forward and leveraging an inhaled position of the diaphragm is a way that we can get force into the ground and a way for us to manage internal pressures.
-In this case, the guts are getting pushed forward, down, and out through expansion in the abdominal cavity.
-It's hard to say which comes first (chicken or egg) in terms of position vs. force production strategy, but my best guess is that the need to contend with gravity is the primary concern...
Why don't rib flare correction exercises "stick?"
There are a few main reasons that rib flare exercises don't stick:
1. Moving the rib cage by creating additional compensation rather than letting go of the initial compensations
2. Breathing incorrectly - no shape change in the rib cage
3. Not challenging the new breathing and positional strategies under load
If I had to pick which of these steps is likely the biggest reason, it's likely number 3.
Even if steps 1 and 2 aren't perfect, we NEED to challenge our ability not to flare the ribs during loaded exercises.
If every time you load an exercise, you push your rib cage forward and lose abdominal opposition...
...guess what?
You are never going to correct rib flare.
Rib flare is a manifestation of our need to produce force against gravity. Just so happens our positional and breathing strategy is sub-optimal.
You not only need to learn the breathing and positional skills, but you also need to reinforce and challenge these skills in an upright position.
Upright position = the context that drives the body to create this strategy in the first place.
No amount of floor-based exercise is going to get you all the way there.
Progression:
In this progression, we have 3 phases:
Phase 1: Progressively learn breathing and positional skills
Phase 2: Reinforce skills in the gym. Choose activities that promote the desired position
Phase 3: Challenge skills in the gym. Choose activities that force you to maintain the desired position under duress.
Go through all 3 phases, and the probability that changes stick will go through the roof.
00:00 - Intro
00:49 - What is rib flare?
02:58 - Mistake 1 - "Crunching" Rib Cage Down
04:04 - Mistake 2 - Incorrect Breathing Pattern
04:59 - How to get changes to "stick?"
06:07 - Phase 1 - Hook-lying Reach
09:52 - Phase 1 - Side-lying Oblique Sit
14:22 - Phase 1 - All Fours Reach
16:10 - Phase 2 - Front Foot Elevated Single Arm Press
18:28 - Phase 2 - Heels Elevated Goblet Squat
20:08 - Phase 3 - Kettlebell Pull-Over
22:09 - Phase 3 - Kettlebell Overhead Press
23:43 - Parameters for Progression
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I just did the long gentle breath out (instead of resistance breath out) and it moved to the right position. I coughed a lot and felt everything relax. Then did the exercises and I'll be doing these every other day!
That is awesome!! You got that diaphragm to let go!!! Great work
how is it so far ? can u undate us !
@@kiraclown9944 if it starts flaring up I just breathe out all the way slowly and focus on the diaphragm and it works!
Just breathe and your skeletal structure will MOVE WHILE breathing. You breath all day, every day, is your rib flare going away, BRO? Get a fucking brain and stop listening to youtube idiots
@@miigs4167 cope bot comment
Found this on my way to bed not knowing wtf rib flair was just to find out I have it and was focusing on the wrong thing. insanely helpful and has provided me instant relief. will be rewatching routinely. Thank you!
Can you please tell me what you have i have my left rib cage sticking out at bottom and it is causing me to have an uneasy feeling.
@@aqbgaming7656 right rib cage flairs out at the side and bottom For years I attempted to over correct with ab excercises and just ended up having shrreded abs and rip flair
Hi Greg, just want to say thank you for this video. I had a left side rib flare and it bothered me for years. I had always been trying to chunk them in and obviously making the situation worse.
Your explanations of the diaphragm movement and common mistakes are EXTREMELY USEFUL!! After just adjusting the breathing method, I had already seen great improvements and regained the center gravity by mere consciousness. My shoulders' mobilities have improved as well.
I cannot thank you enough for this! I hope your works will get the recognitions they deserve❤
Hey Felicia!! Thanks so much for your comment. It makes me super happy and motivated to hear feedback like this! Glad you are feeling better! 🙌🏼
Excellent video! I can feel the effectiveness of the breathing techniques in phase one right away. I love how organized and efficient the presentation is.
Your skill at demonstrating the moves while talking is impressive too.
Thanks for taking the time to correct the details. Great content!
Thanks so much for watching. Glad you got some value from it!!
You're great at explaining clearly. So informative.
Thanks so much!
i did not particularly have a problem with rib flare but this way of breathing feels very good and relaxing...dope!
This video is so perfect and helpful. I learned these exercises in pt for correcting my postpartum rib flare and anterior pelvic tilt. Need to get my rib cage stacked back over my hips. This additional instruction helps me know I'm on the right path with my treatment. I've already experienced relief from low back and hip pain by doing these exercises. Thank you so much for doing what you do
I’m so happy to hear this!! Thanks for watching and for your feedback!
Absolute gold.. the in depth articulation is just 🔥thank you so much !!
You are so welcome!! Thanks for watching!
Wow, your videos are certainly timely and relevant!
So glad to hear it! Thanks for watching!
FANTASTIC INFO
THANK YOU SO MUCH 👍🏻
Great stuff Greg! I have noticed that my left hip pushing forward is forcing my left ribs to flare out more, so delaying a left side being primary goal. And that would include hip shift, cross connect and inverted activities as well 👍
Awesome! Love those activities. Don’t forget to progress them to upright activities over time!
I don't fully understand but it is late at night. I will rewatch this a few times and incorporate these exercises into my routine. Thanks for the clear presentation and u have great looking knees
Thank you, so helpful, as always!
You are so welcome!
Thanks Greg! Finally I can understand how to address my posture problems :)
You are so welcome!! Good luck!
Always illuminating information. A lot of my clients have flared ribcage I also try to get my clients to feel a deeper sense of grounding in semi supine and allow the chest- ribs to settle. Matt the pilates teacher.
Thanks so much for watching. Totally agree that grounding is that name of the game.
This is great, explains everything so well. Thank you 🙂
Glad it was helpful!
Thank u !!! This is the only video that actually worked
So happy it helped you!
Thank you so much
I’ve been dealing with chronic psoas, back, hip tension to the point where my psoas was pinching my nerve causing pain just about everyday for the last 2 years. It took this video for me to realize that my main problem was I just wasn’t breathing well enough throughout my day. Something so simple. Yet makes a world of difference
This seems related to your previous video.
Rib Cage and Pelvis Alignment - Are You Making This Common Mistake? (QUICK and EASY Solution)
I was using that to try and address flare, but I guess this video is more direct. Still, I found the other video to be extremely useful & it made me aware of how much I was leaning forward, putting a lot of pressure on my forefoot instead of actually balancing on my heels. When I shifted rearwards that started activating my TA and then my glutes had to start engaging when walking, so it's making a complete change happen in how I put power through to the ground. Great videos and so helpful! There are lots of hacks out there that don't actually address the root causes, but your videos do. Thanks!
You are right this is very related. The other video talks more about the center of gravity where this talks a little more about the shape and position. Thanks for watching and for the comment!! Appreciate it!!
Wow best video on the topic, where did you learn how to fix this? I really didn't expect the breathing exercise to be so effective
Great videos - cheers !
Thank you very much!!! Thanks for watching
bless your soul. i have been so insecure i’ve gone to doctors and they all didn’t know what was wrong with me but this is it!!!!
Awesome. Glad it’s helpful!
You know what your talking about. I subscribed. Thank you.
Thanks for the sub!
Nice video dude thanks
Congratulation, Sir. Thatś what I call a methodology an willingess to help!
So, let me recapitulate in more details the three Three stages(also to help others):
1-Rib cage position shape Breathing
Hook lying cage-long gentle exhale holding hands vertically and feeling side and low abdominal tension
Side lying -on elbows, refrain fromnot overdoing it!
All fours reach - cat stance , back neutral slow exhalation ribs retracted and until slight abdominal tension is felt.
2-Reinforce SKills
Right leg on a step, left hand expanding forward (exhale)and backward (inhale)
heels up gobble squat holding a weight in front ofour chest, inhale down, exhale up
3- Challenge skills
Pullower when lying flat on a bench inhale back not down jus cca horizontally and exhale to vertical position, avoiding lower-rib flare in favor of gerntle lower ab tension.
Kettlebell overhead press with one hand-Exhale up withuout arching, inhale down (like at weightlling).
Parameters of progression -Highly individual beginners just stage 1, then gradfually to stage 2 ans three roughly with the same amount of time, every other or thrid day.
Again, Sir, many thanks for this comprehensive advisory and I alsoliky giving at least one day out between days of training. Best regards. Paul,68, retired martial artisdt. (Does it work equally for men and women?)
Thanks for this I have been dealing with this issue almost for a year and I already felt a bid difference after doing it.
Thanks awesome.. remember to take it one level at a time. Come back a few times a week and master each level
Can you pls make a follow along routine? So that we can include in our workouts
BOMBASTIC!
Calm and helpful... i like it!
Thank you!!
i think it would have been a good idea to show these exercises without a t-shirt because you can see much more that way
Thanks for the feedback!
Definatly can't masturbate to this. That shirt needs to come off
@@ChaplinPerformance he just wanted u to take shirt off
@@M_u_t_e96024 lmao
I think it would be better if you oiled up before so we can see the lines of bones and muscles better
(I have persuasion 10 you have to believe me)
Dude this video is amazing. Just realized today that I've had this for years. Struggled with back pain and weak core, but couldn't seem to work my way out of it. Did PT, Chiro, got MRIs, CAT scan, saw multiple doctors, no help. Some dude on TH-cam looking like suave Jesus saved the day. Thanks
Man i love how u break things down and some of the things u say really make sense at many levels. Great detailed plan u have for sufferers of ribflare. Will be trying these tonight!
THANK YOU! I have only done it once right now but they feel great especially the side-lying oblique sit, i can feel my lower rib tuck in slightly. I've always been insecure with rib flare but i hope this will help reduce it
Absolutely excellent
Thank you very much my friend!
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Loved it
At this point I'm convinced that Google can read my mind lol this has been an issue for me for the longest time since I was over weight and with a terrible posture when I was a teen since then I have gotten in shape and fixed my posture but the little rib flare that remained has been a after thought that I didn't really know that I could fix but thanks to TH-cam recommending your video out of nowhere I found that it is basically the position of my guts and is correct able and I already can see a difference. Thanks!
That's an amazing progress! You are most welcome!
nice vid!
Thank you for watching!
Subbed. Thank you
Was looking for a video about Rick Flair, but now I found a new problem on my body I previously didnt know about!
Thanks so much for the video! Do you know how long it will take to see a different?
Awesome video Greg! Thank you for sharing many valuable contents. May I ask you a question? It seems that the lower ribs have been anchored by the obliques preventing it to flare up and allowing the ribs above to expand outward. But does that mean that those lower ribs should not expand and not lift up during inhalation? or there is still some degree of controlled elevation of those lower ribs? Cause i can picture in my mind the tug war in between the neck and the abs elongating the ribcage but many anatomy video of the ribcage shows elevation and expansion of those distal lower ribs. thanks again for the video
Great question. You’ll still need to drive expansion. The oppositional force of the diaphragm will prevent the diaphragm from staying descended and pulling inward on the rib cage instead of outward. We need to make sure we get that diaphragm into a fully relaxed state on the exhale and then control the rate of descent on inhale. This will guide expansion into the rib cage in a more distributed fashion
Great video, very optimistic about trying this.
Just to be clear, for the side-lying oblique sit, you are not turning this into a side plank by lifting your hips off the ground by pushing down with your knees, correct? You are keeping your hips down on the ground throughout the exercise?
Thanks!
Very great explanation! What is the best way to incorporate correct breathing into evereyday life, e.g. sitting at the desk or walking, carrying groceries, ...?
Hey Greg,
Thanks for sharing such valuable content! I've been to 6 physiotherapists and non of them could solve my problem which is possibly related to flaring of the ribs. One thing that feels slightly weird when doing these exercises is my rear lower ribs. I can feel my erector muscles are working very hard to pull them, is this normal given that I was very overextended and had periods when my erector muscles were just flared up and contracting for days.
i love rib flair drip by offset!
Wow already felt my ribs at the first exercise im gonna update this in 2 weeks
You are awesome at explaining and showing how to do this. I'm trying to incorporate this into fixing my Diastasis Recti (I'm a male) and never really exercised this sort of muscle group and my belly grew but I don't have fat to pinch, it's all solid. I do IT / tech work all day and I find myself with bad posture and letting my belly bulge when sitting in a poor position because these muscles got weak. I'll check back in a month or two with results.
My pectus excavatum has been a huge insecurity of mine for years. Your video helped me realize that although I can’t fix it i can certainly try!
Hell yeah man. You can always improve movement. And also accept that you are whole just as you are. Both views together yield the best results. Thanks for watching!
How’s it going man
I have a huge difference on my left rib size. And hope this can help me. Once I went to the emergency room because of a insane pain. The doctor said it was a bone formation.. now I see it could be solved with some exercises. I'm on the way to solve this.
Ok, I have rib flare but also my sternum has also coming out more , is this because of the flare? I also have realized that I’ve had costochondritis for a few years and didn’t know anything about it. Thank you for these videos!
I have costochondritis and I noticed after just 3 breaths my rips started to hurt, nonetheless I will keep practicing and hopefully minimize how exposed my rips are😁
Thank you for this 🙏
I wasn't sure I could fix this because was afraid the indents wouldn't fix themselves and I'd just put more pressure on my lungs
Can you drop the link for the free left side rib flare exercises you mentioned at the end? I can't seem to find it. Thanks!
Number 34 on the list on problems I never knew I had.
Might not be a problem... th-cam.com/video/WkBROvkJ-RY/w-d-xo.html
I've had a rib flare for as long as I can remember, but never knew what it was called until now. I thought it was something I'd need surgery for, and have been wanting to get it fixed since I was 10 years old. I've been trying phase 1 over the past few days, but I must be doing something wrong because my ribs don't seem to go down like yours. When laying down like in phase 1, the height of my ribcage is more than twice that of my stomach. Will it eventually fix my rib flare after a few weeks/months of doing this?
Hard to tell from your description… there’s a lot of factors at play that are hard to discern without an assessment
Can i ask you how many times should i do it in a day and when should i see some results?
Interesting! all these years I have been told to get as much curve on the lower back as possible and to lay down with a towel under the back to keep it that way. I have always wondered why my ribs stick out like they do. I do have a problem with my lower back from time to time.
Just subbed good stuff
Thanks so much glad you enjoyed it!
@@ChaplinPerformance no problem
I have been using a mouth piece that resists my exhale a bit and I’ve found this really helps to bring my ribcage down. Do u think by strength ing my intercostal muscles and diaphramic breathing with it it will help?
Rib Flare was a great wrestler!
Rib flare? Whooo!
Woooo!!!
Also Greg for the side lying oblique sit ! Is it best for me to not push myself back or not before starting the breathing ? Because im aporiaching things from a top down strategy and I don't want to create another compensation by tucking my pelvis
Number one is to get into the position and to assess what you feel and see there. Use the arm to reposition the rib cage as needed and then assess the pelvis. When in doubt, use subjective and objective measures to categorize the response with each parameter. Collect data over time and you'll begin to understand what strategies work best for you
What is the best sleeping position with left side rib flare? I started having rib flare 4 years ago after having my 2nd child and I have been dealing with this on and off. I have just learned in the last year that it is called rib flare. I also have diastis recti, which I think may be contributing to the rib flare.
You might wanna change that title to "what you are doing wrong & how to fix it" or something like that.
reading the title made me lose hope that i would get it fixed because i thought it was not possible to fix without injury or something 😂
glad i watched the video all the way through
Thank you very much for the information you provide. From the video I have 2 doubts.
The first one is that, if I have lateral pelvic tilt, should I do the exercises differently, should I correct my lateral pelvic tilt before or should I do the exercises of correction of the flared ribs and lateral pelvic tilt independently?
The second question is, how can I work the abdominals without generating tension in the guts, or should I avoid exercising them while correcting this?
Usually this first, then lateral pelvic tilt.
Second question: you will always tension the guts... it's just in what direction?
I have one doubt. The exercises in phase one are meant to be done one after the other or are a mid-term progression? Thank you so much for the video, it seems really, really helpful!
I pooped my diaper
@@mickeybeavison1053 Thank you so much for this imformative response
@@mickeybeavison1053 Very insightful
Always had this and thought it was just the genetic shape of my ribs. Just checked now and its totally gone. Never even realized when or how it disappeared but im shocked lol
Thank you, Chaplin. What about backbends? I assume they work against. But I love them so much. They also have advantages, like keep spine flexible. How to counterbalance?
I like them too. I think of this in terms of options. You want to "collect em all" - Train for access, then maintain!
Mind blown
Would this apply to those with pectus excavatum? If so Will this also help pectus? Or are there different breathing techniques and exercises for that? Thanks
I just checked out the pectus braces and will the cheapest one work?
i have ashtma since i was a child and have difficulty breathing. does that factor contribute to rib flare? thanks
Hello Sir Chaplin. Can this cause pelvic prolapse? I think I have rib flare and posterior pelvic .
I think I have prolapse already 😢 I have bad posture for years.
But rib flare looks so cool, is there a health risk associated with it?
very nice,how much kg or pound is kettle bell?
Foundation Training and Thomas Myers Myofascial release 10 series will also help.
you are a fucking genius
any videos on ric flair?
There are so many theories out there damn, Conor Harris who I love says something different about rib flarr
Hello I just wanna know if I should be worried that I have a rib flare
Could bras affect the flaring as well? I think that has affected mine. I’m now more aware to not wear too tight of bras but I wonder if they may contribute to rib flaring and also not taking them off at night…
Dear Greg; I love your Breathing blog about the ribcage, sharing relentlessly. This here is mind blogging ribcage work. Nowhere to be found. Multifaceted, precise but simple enough. I work on exact this as an functional Breathing Instructor and structural BodyWorker. And your own example being correctly aligned (not many to find) acts as learning by observing. I share this with all my clients. I started to correct pelvis tilt via the ribcage a while back now. It is easier for people to correct the ribcage then the pelvis tilt. Because it is easier to 'feel' the ribcage rotation. Please - could you put this video also under a different name - 'How to use the ribcage for correct Posture' or 'Help to structural align via the ribcage' or any. This way more people will find when searching for 'alignment'. I am also a Somatic Practitioner and work in Psychiatry on all this - this loosening of holding patterns in the ribcage has a huge impact on our Mind-Body-Connection! BRAVO Greg and THANK YOU!
Can I cure my pelvic tilt with these exercises
nothing can change the nature boy Rib Flare WHOOOOOOOOOOOOO!
Can I still do normal gym workouts while working on this ?
Does some of this apply even tough its from pectus carinatum?
i can't seem to get the lying-reach right. my ribs do not seem to shift back, and there is still an arch on the back
I only have flair on the left side, and it's always been this way, is it any different then ?
I can combine it with weights, I train one muscle per day (5 days) and I take it to the limit
Can Pectus excavatum e helped with these methods?
Did you successfully treated people's rib flare with this methods? If so, how long it took them to see changes
Where can I purchase the brace for sternum?
Do you have any experience with clients that have both ribs flared and they also have pectus excavatum ?
That is my case and I am worried that since ribs and sternum are connected those excercises could worsen the pectus excavatum.
These exercises are unlikely to make a lefty’s excavatum worse unless you are using hard exhalation strategies, which is not correct anyways.
I don’t think I have rib flare? I guess what is really happening is something odd with mine. I can my right rib cage independently by itself in and out. I can’t with my right. I feel I look fine and I don’t feel bad, but is that at all concerning?
Everything happens physically for you do to a metaphysical imbalance. How would a body be benefiting from a rib flare position and what nerve innervations and emotional connections can be focused upon to give a better intention for your exercises?
I agree mind and body have no boundary. But I also firmly believe that it is truly individual.
Could this effect me in boxing I’ve gotten punched in the ribs twice now and it hurts way more than it did years ago I’m a driver so I’ve been sloutching for years
Im confused... Rib flare is unfixable or these exercises show that you can fix it back to normal?