Do you often find yourself slouching or sticking your chest out? If so, you may be suffering from rib flaring posture imbalance. Rib flaring is a posture imbalance that is characterized by an excessive outward curvature of the lower back and ribs.
This can occur when people habitually slouch, sit for long hours in front of a computer, or engage in other activities that place stress on the spine. This is a posture that many people unknowingly adopt and it can lead to problems like back pain and poor breathing.
If left unchecked, this postural problem can lead to pain and other health issues. But fortunately, there are several exercises you can do to correct rib flaring and restore balance to your body. Keep reading to learn more!
Do You Have Flared Ribs?
When it comes to posture, rib flaring is often overlooked. This is because it's more typical in the human body than you might realize. In fact, most people have some degree of rib flaring.
While rib flaring may not seem like a big deal, it can actually lead to serious problems over time. The problem occurs when the ribs flare out more on one side than the other. This can cause an imbalance in the musculature and lead to pain and dysfunction.
If you suspect that you have rib flaring, there are a few things you can look for:
- Take a deep breath and feel along your sides. If you feel a sharp edge sticking out, you may have flared ribs.
- Look at your sides in the mirror. You may have flared ribs if you can see bulges or protrusions.
- Take a moment to stand up straight and assess your posture. If your shoulders are slumped forward, and you see an abnormal spine curvature, you may suffer from rib flaring.
- Additionally, pay attention to how you feel after sitting or standing for long periods. If you notice that your back and shoulders feel fatigued or sore, it could be due to poor posture.
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If you think you may be suffering from rib flaring or another posture problem, you can help alleviate back pain and prevent other health problems down the road by correcting your posture.
There are a number of potential causes of rib flaring, including:
- Poor posture
- Muscle imbalances
- Weak core muscles
- Tightness in the chest and shoulder muscles
- Joint dysfunction in the spine or ribs
If you're experiencing rib flaring, it's important to identify the underlying cause to address it effectively.
The good news is that a few simple exercises and techniques can help correct this problem. You can achieve better balance and alignment in your posture by strengthening the muscles that support the spine and stretching the muscles that pull the shoulders down.
As a result, you'll be able to move more freely and with less pain. So if you're struggling with rib flaring, don't despair. There are things you can do to fix it.
Related Article: Preventing Back Pain: 10 Tips to Promoting a Healthy Spine
How to Fix Rib Flare?
There are several ways to fix rib flare, but the most effective method is to strengthen the muscles that support the spine. This can be done through a variety of exercises, such as Pilates or yoga.
In addition, it is important to maintain good posture and alignment while working out. Wearing a supportive brace can also help to reduce rib flare. You can use a DMoose 5mm Powerlifting belt to improve posture while working out and help lift a weight with good posture.
Fixing rib flares and improving your overall spinal health is possible with time and commitment. The most important thing is to listen to your body and to find the best exercises for you. Let us look at some of the effective exercises that help improve your posture and fix rib flare.
Side-Lying Windmill
- Start by lying on your side with your legs straight and your head resting on your arm.
- Gently lift your upper leg and place your foot on the floor in front of you.
- Next, reach your top arm up toward the ceiling, keeping your shoulder blades down and away from your ears. As you exhale, rotate your torso and reach your arm across your body toward the floor.
- Allow your ribs to open as you reach across your body. Return to the starting position and repeat on the other side.
Pilates Scissor
- Lie on your back with your feet flat on the ground.
- As you inhale, slowly lift your head and shoulders off the ground. Keep your ribs pulled down so that they don't flare out.
- Exhale as you scissor your legs up and down, holding and stretching each leg with your hands, keeping your head and shoulders lifted off the ground the entire time.
- Inhale as you bring your legs back to the starting position. Exhale as you lower your head and shoulders back down to the ground.
- Repeat for 10-20 reps.
Bird Dog
- To do the bird dog, start on all fours with your hands under your shoulders and your knees under your hips.
- Slowly extend one leg back while keeping the opposite arm parallel to the ground. Hold this position for a few seconds before returning to the starting position.
- Repeat on the other side. Remember to keep your core engaged and your spine in a neutral position throughout the exercise. If you find it difficult to keep your balance, you can place your hand on a wall or chair for support.
Superman
- Lie face down on the ground with your arms extended in front of you and your legs straight.
- Slowly lift your arms and legs off the ground, keeping your hips and lower back pressed into the floor.
- Hold for 2-3 seconds and then slowly lower back down to the starting position. Repeat for 10-12 reps.
This exercise may seem easy, but it's actually quite challenging. Remember to keep your core engaged and breathe throughout the movement. If you start to feel any pain in your lower back, stop immediately. The Superman is a great exercise for beginners and advanced lifters alike. So give it a try and see how it works for you.
Plank
- To do the plank, start by getting into a push-up position.
- Then, lower yourself down so that your forearms are resting on the ground. Make sure that your body is in a straight line from your head to your heels.
- Hold this position for 30 seconds to 1 minute. If you want to increase the challenge, you can try raising one leg off the ground or holding the position for longer.
Remember to keep your core engaged throughout the exercise to get the most benefit. Give it a try next time you're looking for a workout that will really help fix rib flare.
Squeeze the Abs Throughout the Day
Along with the workouts, maintaining core stability throughout all physical endeavors helps in fixing rib flares. Most people know that they should be doing some sort of physical activity to keep their bodies healthy and strong, but not everyone realizes the importance of core exercises.
The core muscles are the muscles in the abdominal and lower back region. These muscles work together to stabilize the spine and help the body maintain good posture. One of the best ways to strengthen the core muscles is to squeeze the abs throughout the day.
This can be done by simply pulling in your stomach and holding it for a few seconds. Doing this several times throughout the day will help to fix rib flare and improve your posture. In addition, it can also help to prevent lower back pain.
Related Article: 10 Signs You Have a Weak Core Strength and How to Fix It
Breathing: Zone Of Apposition
Having a natural rib structure is important for many reasons. One reason is that it allows for a connection between the abs and the diaphragm, which is called the "Zone of Apposition" or ZOA.
When the ZOA is reduced, it leads to improper breathing patterns because the diaphragm cannot compress properly. Additionally, this can cause decreased ability to contract the abdominals when needed.
Once the rib cage is in its natural position, proper breathing patterns and abdominal function will be restored.
This video will help you get better ZOA and improve your breathing and rib postures.
The inverted chest and rib flare restrictions prevent your whole body from releasing all of its air. There is "old" air in your lungs that has a high concentration of CO2 and other pollutants. This makes it more difficult for your body to reach the Zone of Apposition.
Furthermore, your body will have difficulties entering a parasympathetic state. The parasympathetic state is a state of rest and repair. It helps to fix things that have gone wrong and to prepare for future challenges. When the body is in a parasympathetic state, it is able to heal wounds, repair damaged tissue, and store energy.
When the body is unable to attain this state, it can lead to an increase in heart rate and a decrease in intestinally-based and glandular activity. The key to achieving a parasympathetic state is to focus on the breath.
The breath is a powerful tool that can help to calm the mind and body. Deep, slow breathing helps to activate the parasympathetic, while shallow, fast breathing activates the sympathetic nervous system. By focusing on the breath, we can learn to control our nervous system and enter into a state of rest and repair.
Using Arm Blaster for Rib Flare
One way to fix rib flare is to use an arm blaster. An arm blaster is a piece of equipment that helps you keep your arms in the proper position when working out. It allows you to focus on using the right muscles and getting a good range of motion. The arm blaster also prevents you from using momentum to swing the weight, which can lead to injury.
DMoose arm blaster is a simple piece of equipment that consists of a strap that goes around the chest and another strap that attaches to the arms. It is a great tool for anyone who wants to improve their upper body strength and fix their rib flare.
The user grasps a weight in each hand and extends the arms out to the side. This exercise works the muscles in the sides of the rib cage and helps to pull the ribs back into place. Over time, this can help to fix rib flare and give the waistline a more streamlined appearance.
Wrapping It All Up
Posture is key in maintaining a healthy spine and preventing injuries. It’s more typical for people to have an imbalance in their rib flaring posture and it’s often overlooked because it doesn’t cause pain.
Trainer and coaches talk about proper posture during workouts because when the body is out of alignment, muscles have to work harder than they should, leading to fatigue and potential injury. You can check if your ribs are flared by looking at yourself sideways in a mirror- if you see that your upper abdomen sticks out further than your waistline, then your ribs are likely flared.
There are many causes for rib flaring- from breathing problems to weak core muscles. Fortunately, there are exercises that can help correct the problem. Strengthening the core muscles and focusing on good alignment will help bring the body back into balance so you can move easily and without pain.
