Fix Uneven Rib Cage with 1 Exercise: Results Guaranteed!

This article is a summary of the YouTube video ‘How To Fix Uneven Rib Flare with 1 Exercise! (you’ve never tried this before)’ by Conor Harris

Written by: Recapz Bot

Written by: Recapz Bot

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How does it work?
Humans naturally have more rib flare on one side due to asymmetry, influenced by the larger diaphragm on the right side. Right-handed individuals shift to the right, increasing left rib flare, eventually affecting both sides to a lesser extent and causing a tipped-forward pelvis. To address left rib flare, focus on deep abdominal muscles, while using external resistance for a full exhale, and exercises like the right arm reach and hemi 90 90 high oblique sit breathing. For right rib flare, involve the abs, open up the left upper chest, and try exercises like reaching with the right arm and using bands in a hook line position.

Key Insights

  • Humans are naturally asymmetrical, leading to more rib flare on one side of the body compared to the other.
  • The diaphragm plays a role in causing more rib flare on the left side because it is larger on the right side of the body.
  • Right-handed individuals tend to shift more towards the right side, causing air from the right diaphragm to fill up the left lung and increase rib flare on the left side.
  • As rib flare increases on one side, it eventually affects the other side as well, but to a lesser extent.
  • Increased rib flare on one side is often associated with a pelvis that is tipped forward more on that side.
  • To address rib flare on the left side, focus on facilitating deep abdominal muscles like the internal obliques and transverse abs to bring the ribs down and rotate the pelvis.
  • Using external resistance, such as balloons, for a full exhale is important in addressing rib flare.
  • Exercises like the right arm reach and the hemi 90 90 high oblique sit breathing can help close off the left side, open up the right side, and rotate the left hip back.
  • For more flare on the right side, it is important to get a full exhale and involve the abs while also opening up the left upper chest to create symmetry.
  • Exercises like reaching with the right arm and using bands in a hook line position can help address right rib flare.

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Transcript

It’s very common for people to see more rib flare on one side of the body more than the other, and this is because humans are naturally asymmetrical. I have a lot more content as to why we are naturally asymmetrical and the implications of that, which I will link up above and down below in the description, but the purpose of this video is to show you what you should do if you have more rib flare on the left versus the right side. We tend to see relatively more rib flare on the left versus the right side for these natural asymmetrical reasons.

A big reason is because of our diaphragm, which is larger on the right side of the body, and because most people are right-handed, we tend to shift more over to the right side. So, air from the right diaphragm in this case goes and fills up the left lung, and it opens up this left side a little bit more, so these left ribs get more flared. It’s a very, very general overview, but that’s why we see more people significantly more with left- versus right-rib flare. But that’s not to say we don’t see more right-side rib flare in some cases. We absolutely do. It’s just more common to see the left, and I’ll address that later.

Now, typically, the more someone’s ribs flare on one side, they’re going to bring the other side forward eventually with it, but you’re still going to have more rib flare on one side than the other. Let’s say that the left ribs keep flaring, flaring, flaring, flaring, then the right side is eventually going to follow it more and more. This is generally associated with a pelvis that’s tipped forward in space, and the more someone’s pelvis is tipped forward on one side than the other, then typically, what you see is, let’s say my left hip is more forward, that’s going to push my left ribs up more. That’s generally what we see.

Let’s take my left ribs. If my left ribs flare more and more and more and more and more, eventually my right ribs are going to become more flared with them, but my left ribs are still more flared. This can also be paired with a hip that’s more forward on that side. So, in many cases, but not all, you have a left hip that’s more forward, and the more forward that left hip goes, the more those ribs get flared on that left side.

So, generally, what we want to do on the left side is facilitate those deep abs and close off the left side. So we can do that with muscles like the internal obliques and the transverse abs, which are more of our deeper abs, which allow these ribs to come down and for the pelvis to rotate underneath us. If we do that, that will also subsequently help us expand our right side more than our left, which will help us even out that rib flare. If you haven’t seen my video on what to do if you have rib flare on both sides, I would check that out. I’ll link that here, but I would look at that first, that’s a good first step for most people.

Now there are a couple simple things that you can do to help improve your ability to close off this left side and get that hip to rotate back. The first exercise, which is that short-seated exercise with the right arm reach, helps turn us to the left side. Now, in that video, I talk about the importance of using a balloon because a balloon will facilitate a nice long exhale. If we get a nice long exhale, the internal obliques are muscles that are more responsible for a forced extended exhale. And because they also rotate the hips back and pull the ribs down, this is going to be a really helpful thing for us to be able to get those left ribs to come down and for the right chest wall to open up upon that subsequent inhalation. So, I highly recommend you use some sort of external resistance to get yourself to get that full exhale because most people have no idea what a full exhale feels like, which is a necessary step when addressing many different types of rib flare.

So, the first exercise I use in that video is to give a right arm reach because if I’m holding the balloon in the left hand or the straw, the external resistance in that left hand, and I reach with my right arm, that’s going to push me over to the left side, close off my left side more. That’s why we start with that right arm reach in many cases, and that can be an effective exercise if you have more left rib flare.

Here’s another exercise you can use to close off those left ribs, open up the right ribs, and also rotate the left hip back. This is the hemi 90-90 high oblique sit breathing. To set up for this, we’re going to be in this sort of hemi 90-90 position where we have a straight line directly out right here from the left side down to the left knee, and that knee is bent at a 90-degree angle. This right leg is straight out in front of us, and that’s also bent at a 90-degree angle.

Now Trevor’s going to get his arm just far enough away from him which he can side bend to the left side and maintain a very slight bend in the elbow, and that’ll really help open up his right side, so feel like he’s kind of down here and really opened up on the right side. So, you may need to adjust how far away that right arm is from you to get that passive stretch in his right side so we should feel a stretch right down here. It’s not going to be too crazy just yet, just a little passive stretch is all he’s looking for right away.

Now, to initiate this, we’re going to push down subtly with the left knee, keeping our hips under us. We don’t want to arch or flare the ribs. We make sure the ribs stay down, so push this left knee down and kind of drag the floor to you. Have the intention to drag the floor towards you. That’s going to pull the left knee in a little bit and hopefully engage your left inner thigh muscle. If you don’t, we’re going to get an adjustment for that in just a second. We should feel that left inner thigh, and now all you need to do is make sure your head is nice and neutral, looking straight ahead. It’ll feel like you’re slightly side-bent this way, which is normal, it’s okay, and exhale through your mouth, get all the air out, and you’re going to feel your abs engage on this crunch side right here, the left side. You’re going to pause, put your tongue on the roof of your mouth, and then inhale through your nose, maintaining that tension in the left side abs, and you feel your right side stretch out. Exhale again, feel those left abs, get a full, full exhale. It’s really important. Longer and softer is always better than short and more forceful, so eight to ten seconds is ideal. Inhale through the nose, maintaining that ab tension, keeping your mouth closed, and it should be a silent, relaxed inhale for about five seconds.

So, to summarize, left knee down and in to feel the left inner thigh, and the right side should be open. And as you exhale, feel the left-side abs, and as you inhale, feel the right-side stretch out. If you’re having trouble feeling your inner thigh on that back side right there, take a little squishy object, put it underneath that knee, a little towel rolled up, a small pillow, or something like a pad can work, and now you should have more leverage to push down and pull back with. If you want to get a bigger stretch on these abs right here, then you can add a forward reach with that arm right there, but you just got to make sure that you’re not leaning far forward as you do that. And with each subsequent exhale, you should be able to reach a little bit more. Don’t overdo it, just one inch at a time. So, I recommend you start off without the reach, but if you are going to add the reach, make sure that when you do it, you’re not doing that. If your ribs are going to flare on that left side or the side that’s crunched, that’s not good. So, you got to make sure the reach is nice and subtle and progressive as you go through it. It’s almost as if I had my hand on Trevor’s back right here. He can keep pushing into my hand and protracting or reaching his arm forward while still keeping his ribs back.

Now, you can have

This article is a summary of the YouTube video ‘How To Fix Uneven Rib Flare with 1 Exercise! (you’ve never tried this before)’ by Conor Harris