Fix RIB FLARE in 2.3 Seconds! (& learn how to keep it there)
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- เผยแพร่เมื่อ 16 ก.ค. 2024
- Now, a "Rib Flare" position can be "fixed" in seconds with the proper alignment, but this video teaches you how to hold those changes for long periods of time!
00:00 -- Intro + The REACH 3 R's
00:44 -- What is "Rib Flare?"
02:09 -- RESET the low back muscles
03:50 -- REGAIN your mid-back motion
06:44 -- REINFORCE by strengthening your muscles
09:41 -- The Core ABC's
At REACH, we train individuals through the ‘Core ABCs’
🔴A is for #Alignment - keeping a nice neutral spine position
⚪️B if for #Breathing - diaphragmatic breathing to increase intra-abdominal pressure
🔵C if for #Control - controlling movement with good alignment and breathing
Check out the Core Strength + Stability Foundations Course here:
reachchiro.podia.com/strength...
💰Use discount code "YT30"
Core360 Belt:
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💰Use discount code "REACH5"
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Awesome, been working on postural restoration and fixing this issue for a while. Went through 10 reps feet on floor, and 10 reps 90/90 with a 10lb weight. Brilliant, targets the exact muscles I've been trying to strengthen. Thank you
Love to hear this! What regions of your body are you targeting right now regarding postural restoration? Seeking to make content specifically for what people want.
I absolutely love the off air cuts when you mess up. I'm going to have to use that for my TH-cam videos when I start making them. Keep up the great work! I found this very helpful and moderately entertaining. Lean into your personality and watch your following explode. Authenticity is the brand of the future.
Thanks for the compliment and feedback!
As always, good to know information. Thanks 4 sharing doc. Cheers !😎
Thanks for watching and the feedback
I really like how you explain. It got me and It's seems easy and I will try it. I like that you encourage to take a picture or ourselfs to see the changes. I might doing that from today ! Thank you.
Thanks for the feedback and for watching! 🙏
This is the one that made me get it. Great video!
Awesome thanks for the feedback! People make it more complicated than it needs to be. And they all think it’s some genetic malformation when most if the time it’s just postural positioning.
Agree !
Very useful information❤
Very. Thanks ❤️
I have been chasing my tail trying to figure out my problem. My butt sticks out, and I assumed it was anterior pelvic tilt even though it doesn't really seem like my pelvis is tilted in the mirror. I have done so much in the past 10 years chasing tightness in different areas, doing all kinds of stretching and mobility work. My left rib flares, and the ball found some super tight areas of my spinatus muscle. I am excited to see the results of doing this for two weeks.
Nice - let us know!
How did it go?
Very useful
Glad you think its useful!
thank you
You are very welcome
Thanks
Welcome
Disappointed that this video is longer than 2.3 seconds
It says fix in 2.3 seconds. Takes some education and understanding first.
@@Reachrehabchiro he’s joking
@@ReachrehabchiroDid you just get wooshed and tell someone to educate themselves on cognitive comprehension???
@@Reachrehabchirodawg he was joking
@@Reachrehabchiro You can't seriously say to someone to get some education when you can't educate yourself to understand basic humour on the internet.
Thanks, now I will be pressing reset muscle 😆
*button 😉
Super useful video. My problem is I feel like when I’m in proper alignment to my body. It feels like I’m hunching. I’m only 5’2 so I feel like maybe it’s a lifetime of trying to feel taller. 🤦🏼♀️
I feel ya. It’s likely because of a stiff/rounded thoracic (mid-back) spine. Some people report they feel like they’re squeezing a grandpa butt from the tilting of the pelvis perspective. Note it doesn’t have to be perfect. Find that happy medium where you feel mostly aligned but also not standing hunched.
I so agree! After 40 years of thinking standing up straight meant sticking my chest out as much as possible, pushing the ribs in really feels like having an old man hunch!
But we should continue to try to get used to it! I find practicing in front of a mirror helps, but the desire to finally understand that we can have a better-looking, healthy torso sure helps, too!
why am i crying laughing at the very last “pressing the reset muscle on the button”
Bc it’s funny when people have a genuine “I effed up” reaction? 🤷♀️ 😅
My rib is curved like a dent in the middle of it. Is that rib flare? I do dead hangs and dumbell pullovers often like seen in the video but can't fix it that much. When you spoke about Lower back imbalances that hit me because I got that in gym.
I have a little malformation of left lower ribs as well. No, that’s not the rib flare (structural) I’m talking about, and in most cases it’s a normal variant - we have little imbalances and asymmetries all over the place. The rib flare (functional) I’m talking about leads to “lower back imbalances” as you stated.
This is really helpful, but my issue is a little different. In the reinforcing exercise, with my back on the ground, my lower back and shoulders remain flat while reaching overhead, but my mid back arches up off the ground. I have bad posterior with underdeveloped lower traps, when I pull my shoulders back into proper alignment, my ribs flare up. It takes so much effort, engaging my upper abs and mid back to achieve alignment. My low abs and upper traps are strong but I can't seem to get the mid back in alignment. Have you seen this before?
I’d have to see what you’re talking about ti know for sure but I get the idea. Yes, I see stuff like this all the time. These cases can literally never get flat to the floor (typically older people) an that’s okay. Try the same reinforcing exercise with a pillow or two under your head then let me know what happens.
Did you figure it out
I am figuring it out with greater control of my core. It’s a work in progress.
@@jenifersmith2597 okay. What worked for me was first strengthening my core (this relieved the back muscles since it was compensating for weak core). After this i had to manually release my back muscles in order for it to reset and do its job. I can carry my body much better now and i am more aligned and rib flare has reduced very well
saludos
👋
If I understood correctly this applies to cases when the flare can be fully fixed by a better posture. In my case even when I'm in a good posture (and I usually am while standing) my ribs tend to flare out and it doesn't look good. Could this be due to some deformity in the bones or something that is a result of bad posture maybe? Because when I was little, I used to have this bad posture when you push back your hips and push out your stomach. I started working on this later (nothing too special just tried to pay attention to my posture) now the posture is fixed but seems like the rib flare is not. Could this be a constant deformity? Can it be fixed with these excercises/ any excercise?
Not an expert, but just went down this rabbit hole: Rib Flare can be linked to deformities in your sternum as well. An easy thing to look for is if you have Pectus Carinatum (concave/bulging sternum) or Pectus Excavatum (convex/dented sternum). The deformity here could also affect rib flare. I just found out that I seem to have a mild case of Pectus Excavatum, which is likely at least partially related to my (mild) flaring ribs. Perhaps you could be in the same boat, though I hope not. Another possible issue is your breathing. Rib flare can be a sign of you being used to taking short breaths and not properly using your diaphragm to breathe. This is also linked to weak core muscles. Breathing exercises focusing on diaphragmic breathing and core strengthening exercises can help in that case.
@@maelos61 that's definitely a helpful advise, I've looked into the topic and heard how breathing can play a part in this. I might have a mild pectus excavatum, not sure, my sternum looks maybe a little bit concave, its hard to tell even after comparing it to pictures of normal chests on the internet
@@maelos61 do you know if this concave sternum can develop over time due to maybe bad posture or not, and if it can be fixed by excercises? Or by any solution
A chest/rib cage deformity like pectus carinatum or excavatum are structural and cannot be significantly altered with exercise. We all are different shapes and sizes. Some of us have more rib flaring than others. The ribs on my front left side have extra bone density (can palpate and feel the unevenness when laying face down) for whatever reason. This video is specifically about positional rib flare. Also, the last bit goes into the core/breathing aspect. As the other commenter said well, the core/diaphragm play a huge role in this.
@@Reachrehabchiro thanks but that was obvious to me, the question I rather had is can a chest deformity like pectus excavatum (even just a mild one) develop over time due to some bad posture, a certain position you spend a lot of time in, can this alter the structure of the chest/ sternum/ ribs ? So I'm not talking about a congenital deformity, we can suppose you're completely normal at your birth and healthy in general. Is there such a thing? If so, can it be reversed by picking up a good posture and doing counter-excercises? Can it be fixed the same way it was "ruined" ?
How long to fix?😢
So would training abs and glutes also help with this?
It can. But that doesn’t necessarily change your body awareness. Just like you can have strong posture muscles and still sit slouched, you can have strong glutes/abs and still function with a rib flare/anterior pelvic.
Tried it, and I can certainly feel something happening lol But how long are we supposed to do the third phase for? A certain number of reps, or certain length of time, or until it feels a certain way, what am I doing?
Kinda like brushing your teeth, you should be doing some core work like this everyday. At minimum, I would Rx 3 sets per day. One set is when you lose quality form/breathing.
@@Reachrehabchiro 3 sets till form or breathing give out, thrice a day. Sounds good, thanks. Even one set had me feeling it all day yesterday lol
That means you’re doing it well! 👍
Even in a severely crunched over position, I still have rib flare. Can it be genetic and not because of posture?
Could be the way your ribs are shaped structurally. So, yes, it could be genetic. This is regarding rib flare due to postural positioning.
I’ve got a structural abnormality of my chest (pectus something) plus the rib flare. It’s genetic my dad has to do.
What are my go tos to fix it now?
You can’t change the structure so find your neutral as best you can with what you’ve got.
@@Reachrehabchiro I have all the rib flare posture issues, like anterior pelvic tilt, belly pooch etc.
should I try fix the pelvic tilt or what is the game plan? Biggest issue is the belly pooch and spine stuff I think
@@Reachrehabchiro also unsightly forward hips etc
Hard to know without seeing it. But fixing the tilt via the Core ABCs we teach is a great start as it’s the foundational piece.
What is the reason of the rib flare ,muscle getting tight is it bad posture?
It’s a symptom of central (core) instability. There are many reasons but primarily due to prolonged poor postures and lack of activity/exercise.
Hi, from where is this Chair in this Video? Name of this Chair or Amazon LInk pls?
Its a basic folding chair from Costco
Hi i was wondering if i could use a belt and wrap it over my ribs where it flairing out like a brace to keep my ribs down would that help?
You could but that would be a temporary brace. If the belt helps you feel when you are starting to flare and in response you correct your posture - like what I discuss in the video - then it’s a good feedback tool to help you form a good habit.
Sir I have left rib flares and spasms costochodrits can I do it
As long as it’s comfortable doing it, I don’t see why not.
@@Reachrehabchiro plzdo more videos even for me small moment also spasms coming in left rib muscle coming out and gng back but too horrible pain from past 1 year
I have the same…wondering will
This help me.
could this exercise be done after scoliosis spinal fusion ? I have this exact issue but i can never seem to fix it
As long as you’re cleared for activity by your ortho, yes.
@@Reachrehabchiro yes the surgery was back in 2017 im just wondering if it will fix the flare and my posture because it is really painful and uncomfortable
Unfortunately, I cannot give you a reasonable answer without a health history review and examination. There’s a lot of gray area here - not simply black/white.
I dont get it my ribs stick out and i dont know how to fix it and it and idk if that video is abt ribs sticking out and stuff (im not even too skinny or something)
Its about ribs sticking out because of overarching the low back - sometimes called an anterior pelvic tilt. Some people have a structural rib flare and typically its just an aesthetic thing not a medical problem.
@@Reachrehabchiroi used to not have it tho
Idk its hard to say without an in person eval. I would recommend seeing a professional
What about the diaphragm?
What about it?
Is it normal to have rib flare? What causes it?
It’s a sign of central instability or lack of core strength and control. Various multifactorial causes, but typically a lack of (or too much) movement/exercise.
Sir plz plz answer my question.
Does rib flare cause any chronic disease?
Chronic disease? No. But it can lead to chronic back pain which can progress to advanced degenerative orthopedic issues.
@@Reachrehabchiro I am preparing to go to USA on student visa. Will there be any problem in medical test for rib flare?
plz answer my question
@@Reachrehabchiro Sir plz plz reply.. Does rib flare causes lung damage???
Rib flare is not a medical diagnosis, so no. And no it does not cause lung damage. Rib flare is a postural observation that can be a sign of poor movement mechanics. It is not a medical issue to worry about.
@@Reachrehabchiro Will I fit the medical test? Sir
Sir i have Rib flare + uneven waist... Does Ribs flared cause uneven waist??
Yes, that’s another symptom of central (core) instability.
@@Reachrehabchiro does flared ribs cause uneven waist?
Yes, that’s another symptom of central (core) instability.
After pregnancy I got this left rib flare
Congrats on the birth of your child!
So if I have left rib flare and scoliosis on the left (left side higher) do I roll on the left hand side and focus primarily on the left?
That’s outside the scope of this video. And it depends on where your primary and secondary curves are. I would roll out both sides (reset) and give a little extra love to whatever side feels tighter. Practicing how to get the rib cage and pelvis connected via this video - even if the left side is not perfectly connected - can still help prevent progression of scoliosis and rib flare as it can help prevent your function further dictating your spinal structure.
@@Reachrehabchiro thanks for replying!
my only left rib is flared .... i dont know how that happened
My be structural as thats the way it developed - nothing inherently wrong with that.
Because the big organs tends to move to the left side like liver and stomach soo they push their way there.. I have the same my man and it's driving me crazy, imagine manually resetting your posture and your breathing every time and always trying to push that left rib inside !!!!
I've seen young ladies adopting rib flare while recording Tik Tok videos. If they knew how bad it is for their backs.
They don’t care, they’re too busy making TikTiks
That was 727 seconds...
I just did it 1.2 seconds - new PR
2.3 seconds....?
Correct. Maybe even less.
@@Reachrehabchiro lmfao great reply xD
Click bait guys,video actually last 12.07 mins
Never said it’s a 2.3 sec video.