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This move fixes it for good!
Are you tired of living with a rib flare? Do you want to improve your posture and mobility without undergoing surgery?
Look no further, as the solution is here. In this article, we’ll explain why rib flares happen and show you the best exercise to reduce it.
Check out the blog, video, and podcast below to learn about it!
What is a rib flare?
A rib flare is when the lower part of the ribcage sticks out.
Many think it’s just something we’re born with. However, did you know that your rib cage shape can change based on the postures you assume? That’s what this research article shows.
That’s because the rib cage contains several movable joints. These joints are no different than anywhere else in the body. And with the right exercises, we can change its shape and improve its mobility.
Why do rib flares happen?
Ribs flare because of gravity.
We must always deal with gravity as we move. To stay upright, backside musculature activates so we don’t fall.
The following happens if these muscles increase their resting tension too much:
- Our center of mass shifts forward
- Rotation reduces
- Abdominal contents move forward
All leading to more prominent lower ribs.
The rib flare solution
The good news? I have an exercise for you that can reduce rib flares by:
- Shifting the abdominal contents backward
- Relaxing back muscles
- Promoting ribcage exhalation
The exercise? Quadruped on elbows
It’s easy to perform, and you can modify it to suit your needs.
Here’s how to do it:
- Start with your knees and hips stacked on top of each other, and your elbows and shoulders in line.
- Place your hands close together and go down onto your elbows, making sure they’re a little further out.
- Gently glance up at your fingertips, but make sure not to pull your head backwards.
- Silently breathe in through your nose
- Exhale softly through your mouth as you gently push into the ground and move your torso away.
- Repeat this movement for five sets of five breaths.
To make it easier, you can elevate the surface:
or enhance the difficulty by doing it on a decline:
Or if you only have it on one side, then offset the move:
Mistakes to avoid
You might be prone to making mistakes that limit the move’s effectiveness.
Here are some common mistakes to avoid:
- Inhaling loudly, increasing neck muscle tension and limits ab activity during exhalation.
- Forcing the ribcage downward
- Reaching excessively and rounding the back
- Staying sagged
Rib flares can improve with the right exercises. The Quadruped on Elbows exercise is a great starting point for it.
By avoiding common mistakes, you can get the most out of this exercise and achieve a better rib flare. So, give it a try today and start enjoying a healthier posture and mobility!