How to fix flared ribs?
Flared ribs are termed as a postural distortion that results when you have a protruded rib cage. The chest gives a push-out appearance, due to which the condition is called flared ribs. The question here arises, how obvious do the ribs pop-out from the shirt?
This article will explain why flared ribs occur and how to fix flared ribs. We will also guide you through effective exercises to fix flared ribs. If you are unable to identify which exercise suits you better, you can reach out to our physiotherapist Markham for expert advice.
Flared ribs vs normal ribs
Normal ribs are long curved bones that form the rib cage. While, flared ribs have some variation and disturbed orientation in the lower ribs (8th to 12th ribs).
Flared ribs have wider angles and protrude outwards than the normal ribs. The appearance and shape are different from the normal ribs.
Causes of flared ribs
There are a few reasons why flared ribs occur. Some common ones are mentioned below;
· Weak core muscles
Some people naturally have weak abdominal muscles. These muscles contribute to tilting the rib cage downwards and inwards in the breathing activity. In case, you have weak abdominal muscles, it will create a loss of coordination among the diaphragm and abdominal muscles, as a result flared ribs occur.
· Ineffective breathing
The diaphragm is the key muscle involved in the breathing motion. Ineffective breathing activates compensatory muscles to regulate the breathing activity. The overactivity of supporting muscles leads to flared ribs.
· Hyperlordosis
When you have weak abdominal muscles, the muscles of your back, such as quadratus lumborum, lats, and paraspinal erectors become more active. The back muscles play a compensatory role by becoming tighter to support core muscles. The tight back muscle can cause an arch in your lower back that causes flared ribs.
How to fix rib flare?
There are multiple ways to fix rib flare, but the most effective method is to perform muscle-strengthening exercises.
Consistency, dedication, and determination are required if you are focusing on the overall health of your spine and posture. Breathing exercise, stretching, and massaging can help to fix rib flare.
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Rib flare exercises
Some effective exercises to deal with flared ribs are mentioned;
1. Superman
Superman's exercise is a helpful movement for flared ribs. It improves your posture by targeting your core and back muscles. If you have stronger core muscles, you can hold the body upright position to relieve rib flaring.
The exercise looks easy but challenges your core muscles to hold the body up from the ground. If there's any discomfort in your lower back, stop, right away. Below are some easy steps that will help you perform the Superman exercise correctly.
Lie on the ground with your face facing the ground while your legs are straight.
Lift your arms and legs simultaneously from the ground, keeping your back and hips well settled on the ground.
Stay in the same position for 2 to 4 seconds and then slowly bring your body back to the starting position.
2. Side-lying Windmill
Rib flare is also called posture imbalance. With the help of side-lying windmill exercise, you can fix rib flaring. Side-lying windmill exercises mobilize your oblique muscles while hips and shoulders muscles are involved for overall posture flexibility.
Lie on the ground sidewards, with your legs fully extended and your head resting on your exercise mat.
Gently raise the upper leg and place the foot in front of you on foam roller, yoga block or rolled up towel.
Lift your arm towards the ceiling while your shoulder blades are resting down on the ground.
Rotate your torso and keep your arm across the body on the floor.
Let your ribs open to the maximum limit as your body is lying on the floor.
Reset and repeat on the other side.
3. Pilates scissor
For the fixation of flared ribs, pilates scissor is another best exercise. It improves the strength of your core muscles (abs and hips) and focuses on the lower back for correcting the posture.
Here's a quick guide to performing pilates scissors.
Lie straight with the flat feet on the ground.
Slowly raise the head and shoulders in the air as you inhale. Keep the ribs pulled downward to prevent flaring.
Exhale slowly while you scissor your legs.
Hold and stretch each leg while the shoulders and head are lifted from the ground.
Inhale as the legs come to the starting position. Exhale will bring your head and shoulders back to the ground.
4. Bird Dog
Bird dog is a perfect exercise for good posture and reducing rib flaring. It is not only good for your back or core muscles but also for your glute muscles. It improves your balance and stability.
To perform the bird dog exercise, follow the steps;
In the starting position, you should have your hands under the shoulders and knees under your hips.
Now extend one leg back while keeping the opposite arm parallel to the ground. Stay in this position for a few seconds and get to the starting point.
Repeat the same with the other leg. If you find it hard to maintain your balance initially, you can take the support from the wall or chair.
Conclusion:
Remember that flared ribs are often a natural variation, and not everyone with flared ribs experiences discomfort or seeks correction.
If there are concerns about pain or discomfort associated with flared ribs, and exercises do not provide relief, it's crucial to consult with a healthcare professional for a comprehensive evaluation.
For consultation and treatment, you can rely on us if you are searching for a physiotherapist near Toronto. You can click the button below to book in an in-person appointment.