What is rib flare and how to tell if you have it.
Common causes of rib flare and tips for maintaining rib flare
Most people mistakenly assume that the rib cage is a large, stiff, bony structure that has very little to do with movement and mobility. And while these characteristics allow the rib cage to protect your heart and lungs, you’d be surprised to learn that it can develop problems of its own. Rib flare refers to an abnormal rib cage positioning that has a domino effect on movement, mobility, and posture.
Although some rib cage problems occur from trauma — like a car accident or fall — rib flare usually develops over time. Understanding what rib flare is and how you can address it can go a long way toward improved breathing patterns, core strength, and standing posture. Rib flare can even play a role in neck, hip, and back pain!
WHAT IS RIB FLARE
Have you ever noticed your rib cage poking out during an overhead exercise? It may have occurred when you increased weight or learned a new exercise. Perhaps, you felt your ribs lifting from the exercise mat during a core workout.
This is known as rib flare, and it’s usually a sign of core weakness, instability, or both.
HOW TO TELL IF YOU HAVE RIB FLARE
f you’re dealing with abnormal rib positioning, then you may be able to see your ribs sticking out, especially when you reach your arms overhead. You’ll be able to see it clearly when you’re lying down, too. From the side, you’ll notice a significant space between the floor and your lower back.
NOTE: Fortunately rib flare is easy to identify
OTHER CHALLENGES ASSOCIATE WITH RIB FLARE
Aside from noticeable differences in the mirror, rib flare can cause inflammation and, in time, pain. But there are much more pertinent consequences at hand.The biggest one is a change in breathing efficiency. When you have flared ribs, your abdominal muscles struggle to activate, and there’s minimal motivation for your diaphragm (the “breathing muscle”) to work properly. As a result, you end up inhaling more air than you’re able to exhale.
ith rib flare related to pregnancy, your lumbar spine is usually the area that is affected. The bad news is, because of the length of a pregnancy, flared ribs typically hang around for a little while longer postpartum, too.
HOW TO FIX RIB FLARE
Strong core is the key to maintaining good rib health and treating rib flare. And we’re not talking about your “abs” — we’re talking about your inner core. Unfortunately, adding an ab circuit or challenging yourself to do 50 crunches every day isn’t going to fix the issue at hand.
Learning how to properly engage your core is the first step for strengthening. Without this, you’ll train the wrong muscles and see limited progress. The most common cue for activating your core is “pull your belly button into your spine.”
There are a handful of exercises that you can do once you’ve mastered the practice of engaging your inner core muscles. You can try any of the following:
Dead Bugs
Wall Angels
Kneeling Pullovers
90/90 Bridge
NOTE: Hopefully, the biggest takeaway is to not leave rib flare untreated. Find your way to your physical therapist if you have further questions or want to dig deeper into treatment for rib flare.