Have you ever noticed your lower ribs sticking out a bit further than you thought they should? That’s what’s known as flared ribs – when the bottom of your ribcage protrudes outward instead of following a smooth curve.
It’s a surprisingly common issue, especially after pregnancy. While posture, breathing patterns, and core strength can all play a role, the exact cause can vary.
This article is your guide to understanding what are flared ribs. We’ll cover how to identify them, explore the potential causes, discuss solutions, and offer advice on preventing them in the first place.
What are flared ribs?
Flared ribs are when the lower ribs stick out further than usual, creating a “flare” in your lower rib cage. It may be more noticeable on one side of your body. Some people naturally have a more prominent rib cage. However, certain lifestyle factors can make the condition worse.
For example, flared ribs can be related to shallow breathing. If you tend to breathe high in your chest instead of deeply into your belly, you might be overusing the muscles in your upper body and rib cage. Over time, this can contribute to the ribs flaring outward.
How to identify flared ribs: Recognizing the signs
Flared ribs are often noticeable upon visual inspection. Here’s what to look for:
Visual indicators
- Protruding lower ribs. If you look in the mirror, you may notice that your lower rib cage curves outward.
- Tighter bra band. Women may notice that their bra band feels tighter than usual.
- More pronounced rib cage curvature.
Physical symptoms
- Discomfort or pain in the lower back or rib cage, especially when you bend or twist.
- Tightness in the abdomen.
The rib flare test: A simple self-assessment
Here’s how to do a self-check for flared ribs:
- Stand in front of a mirror.
- Look at your rib cage.
- Bend slightly to the side and watch to see whether your lower ribs jut out.
What Causes Flared Ribs? Exploring the Underlying Factors
A number of factors can lead to the development of flared ribs.
Posture
Poor posture is often the primary culprit. Slouching and rounded shoulders can cause the rib cage to shift out of alignment. Ideally, your rib cage should be stacked directly over your pelvis.
Spending too much time sitting can also contribute to poor posture and, as a result, flared ribs.
Core Weakness
Weak abdominal muscles can make it difficult to properly support your spine and rib cage.
Diastasis recti, a separation of the abdominal muscles that sometimes occurs during pregnancy, can also contribute to flared ribs, especially in the postpartum period.
Breathing Patterns
Shallow breathing, in which you primarily use the muscles in your upper chest rather than your diaphragm, can lead to rib flare.
A lack of diaphragmatic breathing, or deep belly breathing, can also contribute to the problem.
Lifestyle Factors
Stress can lead to shallow breathing and muscle tension, which can exacerbate flared ribs.
Clothing that’s too tight can restrict the movement of your rib cage and lead to or worsen the problem.
Pregnancy and Postpartum
The physical changes that occur during pregnancy can contribute to rib flare, and postpartum recovery and core weakness can perpetuate the issue.
Exercises to Fix Flared Ribs: A Practical Guide
If you want to address your flared ribs, there are a few different types of exercises that can help.
Improving Mobility
If the muscles in your lower back, lats, and obliques are tight, it can make it harder to correct the position of your ribs. Here are a couple of exercises that can help:
- Wall slide with towel: Stand with your back against a wall, feet shoulder-width apart. Place a small, rolled-up towel between your lower back and the wall. With your elbows bent at 90 degrees, slide your forearms up the wall, keeping your back and the towel pressed against the wall. This exercise helps improve shoulder mobility and can indirectly address rib flare by promoting better posture.
- Overhead shoulder flexion with stick: Hold a light stick or dowel with both hands, wider than shoulder-width apart. Slowly raise the stick overhead, keeping your arms straight. This helps improve shoulder mobility, which can affect your overall posture and rib alignment.
Strengthening Core Muscles
A strong core is essential for maintaining proper posture and rib cage alignment. Remember to engage your core muscles throughout these exercises.
- Dead bug: Lie on your back with your knees bent and feet in the air, arms extended towards the ceiling. Slowly lower one arm overhead and the opposite leg towards the floor, keeping your lower back pressed against the ground. Alternate sides. This exercise strengthens your core and improves coordination.
- Plank on knees: Start on your hands and knees. Lower your forearms to the ground, keeping your elbows under your shoulders. Engage your core and keep your body in a straight line from your head to your knees. Hold the position, focusing on maintaining a stable core.
Improving Breathing Patterns
Diaphragmatic breathing can help improve rib cage mobility and reduce rib flare.
- Diaphragmatic breathing (belly breathing): Lie on your back with your knees bent and feet flat on the floor. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise while keeping your chest relatively still. Exhale slowly through your mouth, allowing your belly to fall. Focus on using your diaphragm to breathe. This exercise can help improve rib cage mobility and overall well-being.
What Makes Flared Ribs Worse? Avoiding Common Pitfalls
Some habits and activities can make flared ribs more prominent or even worsen the underlying causes.
- Poor Posture: Slouching and rounding your shoulders can put extra pressure on your rib cage and make the problem worse.
- Tight Clothing: Restrictive clothing around your chest and waist can limit the natural movement of your ribs and diaphragm, which may contribute to the issue.
- Lack of Core Exercises: Weak core muscles don’t offer enough support for your torso, which can allow your ribs to flare out more.
- Shallow Breathing: Relying on your upper chest to breathe, rather than engaging your diaphragm, can further limit rib cage movement and keep the muscles around your ribs tight.
How long does it take to fix flared ribs?
This is a tricky question. Everyone is different, and everyone’s body responds differently. How long it takes to correct flared ribs depends on how severe the condition is, how committed you are to doing your exercises, and what’s causing the problem.
That said, most people will begin to see some improvement in a few weeks if they consistently do their exercises. More significant changes can take several months. The most important thing is to be patient and persistent.
In Summary
Flared ribs are a common condition that can have a variety of causes. Fortunately, there are steps you can take to address them. Improving your posture, strengthening your core muscles, and practicing diaphragmatic breathing are all key to correcting flared ribs.
The best approach is a holistic one that combines exercises, lifestyle modifications, and mindful awareness of your body.
If you’re struggling to correct your flared ribs on your own, don’t hesitate to seek professional guidance. A physical therapist or other healthcare provider can assess your individual situation and provide personalized recommendations to help you achieve your goals.