How to Address Rib Flaring?

Rib flare can be improved through various methods such as strengthening lateral breathing exercises, relaxing the muscles of the waist and back, enhancing core training, and improving shoulder joint flexibility. Here are some specific steps:

1. Strengthening Lateral Breathing Exercises

Lateral breathing can effectively improve rib flare issues and has a significant effect on adjusting most rib flare conditions. Lie on your back or bend your knees with your feet flat on the ground, place your hands on your lower ribs, and practice lateral breathing. As you inhale, expand your chest horizontally. As you exhale, gently press down on the lower edge of your ribs with your hands to lower your ribs, tighten your abdomen, and contract your pelvic floor muscles.

2. Relaxing the Muscles of the Waist and Back

In general, when rib flare occurs, the muscles of the waist and back tend to be in a relatively tense state. Long-term maintenance of this posture can not only lead to rib flare issues but also cause pain in the waist and back. Therefore, relaxing the muscles of the waist and back can not only increase the flexibility of the spine but also make it easier to adjust the posture. Lie on a foam roller with your knees bent and your hands clasped behind your head. Spread your shoulders outward and use the foam roller to slowly roll back and forth across your back to relax the muscles. Repeat this exercise 20-30 times until the muscles of the back are relaxed.

3. Enhancing Core Training

Both rib flare and respiratory pattern issues are related to insufficient core strength. Therefore, to improve rib flare, it is necessary to strengthen the core and correct poor body posture, such as anterior pelvic tilt and anterior pelvic shift. There are many yoga poses that can effectively strengthen the core, such as the inclined plank pose, four-pillar pose, and boat pose.

4. Improving Shoulder Joint Flexibility

People with tighter shoulder joints are more prone to rib flare during yoga practice. Tight shoulder joints can limit shoulder movement and lead to compensation through rib flare. Therefore, when addressing rib flare issues, it is important to appropriately relax and stretch the shoulder joints.