Rib Flare - Why you can't FIX it!

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Rib Flare - Why you can't FIX it!

Rib flare is probably the most common movement-related issue that I see.

While not all rib flare is created equal, it usually has two components:

1. A shift in rib cage position
2. A change in the shape of the rib cage

Position:

-The rib cage usually moves forward at the lower rib cage, which then is typically counter-balanced by a tipping back of the upper rib cage. This extended rib cage position shifts the center of gravity forward.

Rib cage shape:

-The rib cage gets compressed on the back and sides from the position. At the same time, a descended position of the diaphragm can begin to exert an inward pull on the ribs just above the lower ribs. The combination of this compression and pull creates the appearance of a noticeable flare at the lowest ribs.

Why does rib flare happen?

-Humans are tasked with contending with the demands of gravity. To do this we must manage pressures inside the body and produce force into the ground.

-Shifting the rib cage forward and leveraging an inhaled position of the diaphragm is a way that we can get force into the ground and a way for us to manage internal pressures.

-In this case, the guts are getting pushed forward, down, and out through expansion in the abdominal cavity.

-It's hard to say which comes first (chicken or egg) in terms of position vs. force production strategy, but my best guess is that the need to contend with gravity is the primary concern...

Why don't rib flare correction exercises "stick?"

There are a few main reasons that rib flare exercises don't stick:

1. Moving the rib cage by creating additional compensation rather than letting go of the initial compensations

2. Breathing incorrectly - no shape change in the rib cage

3. Not challenging the new breathing and positional strategies under load

If I had to pick which of these steps is likely the biggest reason, it's likely number 3.

Even if steps 1 and 2 aren't perfect, we NEED to challenge our ability not to flare the ribs during loaded exercises.

If every time you load an exercise, you push your rib cage forward and lose abdominal opposition...

...guess what?

You are never going to correct rib flare.

Rib flare is a manifestation of our need to produce force against gravity. Just so happens our positional and breathing strategy is sub-optimal.

You not only need to learn the breathing and positional skills, but you also need to reinforce and challenge these skills in an upright position.

Upright position = the context that drives the body to create this strategy in the first place.

No amount of floor-based exercise is going to get you all the way there.

Progression:

In this progression, we have 3 phases:

Phase 1: Progressively learn breathing and positional skills

Phase 2: Reinforce skills in the gym. Choose activities that promote the desired position

Phase 3: Challenge skills in the gym. Choose activities that force you to maintain the desired position under duress.

Go through all 3 phases, and the probability that changes stick will go through the roof.

00:00 - Intro
00:49 - What is rib flare?
02:58 - Mistake 1 - "Crunching" Rib Cage Down
04:04 - Mistake 2 - Incorrect Breathing Pattern
04:59 - How to get changes to "stick?"
06:07 - Phase 1 - Hook-lying Reach
09:52 - Phase 1 - Side-lying Oblique Sit
14:22 - Phase 1 - All Fours Reach
16:10 - Phase 2 - Front Foot Elevated Single Arm Press
18:28 - Phase 2 - Heels Elevated Goblet Squat
20:08 - Phase 3 - Kettlebell Pull-Over
22:09 - Phase 3 - Kettlebell Overhead Press
23:43 - Parameters for Progression