One Quick Exercise: Fix Uneven Rib Flare

This article is a summary of the YouTube video ‘Fix Uneven Rib Flare with One Quick Exercise’ by Waughfit

Written by: Recapz Bot

Written by: Recapz Bot

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How does it work?
Video demonstrates an intervention using a Pilates ball to correct rib flare.

Key Insights

  • The video discusses an asymmetrical or uneven rib flare and provides a simple intervention to address it.
  • An asymmetrical rib flare occurs when the diaphragm becomes descended and flat, causing tight muscles in the upper portion of the spinal erectors, QLs, and lats, thereby pushing the ribs out.
  • The technique shown in the video involves using a Pilates ball or a small medicine ball to push back on the ribs and assist the diaphragm.
  • A rock back position is assumed by bringing the knees together, bringing the bottom towards the heels, and coming down onto the elbows.
  • Placing the ball at the ribs and folding over it helps block airflow in the flared direction, promoting rib retraction.
  • Exhaling everything out and feeling the rib pull away from the ball, then slowly inhaling, allows for expansion and prevents the usual rib flare.
  • The same technique can be done using a foam roller or a yoga block, but it may be more aggressive and can cause soreness.
  • It is recommended to perform this exercise for three rounds of five breaths, and it can be done daily or every other day depending on individual preferences and any soreness experienced.

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Transcript

What’s up guys, my name is Kyle and today I wanted to discuss an asymmetrical or uneven rib flare in a quick and simple intervention that you can do to hammer this out. So without further ado, we’ll dive into it.

So super quick, just how an asymmetrical rib flare can address itself or just rib flare in general. Really, you have a diaphragm that will become descended and a little bit flat. And when that happens, you get really tight muscles back here. Think the upper portion of the spinal erectors, QLs, even some of the lats, and they sort of hold you in this position and push those ribs out. So this specific technique is really going to help to push back on that and ace in the diaphragm. When that happens, that keeps from that rib being shoved forward or really just in that unappealing position that you might be trying to fix.

As a quick side note, with this technique, you’ll actually gain some shoulder flexion, maybe some internal external rotation, as well as some hip mobility as a little more bang for your buck.

So for this technique, you are either going to need a Pilates ball or a small medicine ball. This is one I got from Target. It’s like an eight-pound little thing that you can use, but it’s a little bit flexible. A small little soccer ball, something like that could be helpful. Like I said, I really like a Pilates ball just because it is a little more flexible. It’s more forgiving, not to mention you can deflate it or inflate it a little bit more. If the most aggressive tool we could use is either a yoga block or a foam roller. Now you’ll see what I’m going to be talking about here in a second as to why this is more aggressive. I’ll show you with both tools and that way you kind of get a better idea of what you need.

We’re going to go into assume a rock back position. So a rock back is just bringing your knees all the way together. You’ll take your bottom toward your heels and then you’re going to come down onto your elbows just like so. Now this can already be beneficial for a rib flare in a lot of ways just because you’re learning how to exhale, get the ribs to come back and in, and then you’re expanding this portion of the chest, which we already discussed about how that can push us forward and hold us in that extension and make those ribs flare.

Now because you have an asymmetrical rib flare, so for me, my right side likes to pop out at times. So what I can do is take this ball, place it right here at the ribs, fold over top of it just like so. It’s going to be a little uncomfortable, but that’s now going to block any airflow that wants to go that direction. So I put my elbows down on the floor best I can. You might have to be up a little bit. You can also put some books underneath you, but you just fold over that. That’s going to hold in place and then you’re going to exhale everything out. Feel that rib pull away from the ball. I hold for a couple seconds at the end of that exhale to let my diaphragm ascend into the rib cage and then I silently inhale. And you’ll feel, and you probably see on this camera, hopefully, maybe you have to look closely, but you should feel a nice expansion through here and how your rib, though it pushes into the ball, it’s not able to flare out the way it usually probably wants to. So I’ll go again just one more time so you get an idea of this. I exhale, my ribs come back and away, and then I silently inhale and I’ll get that to stretch out right behind there. Okay, that simple.

Now this would be like a Pilates ball, something like that. This works really well for me, but if all I had was a small foam roller or a yoga block, I could do the exact same thing. I take this guy, I put it right here, or if you want to be real aggressive because you have both ribs flaring, you could really take both of these and, you know, arch over. But that said, it’s really going to make you round. You can kind of see I kind of tent through here and use a lot of that thoracic mobility. You don’t have to have that. That’s why I like just doing this one side at a time. So even if you did have a bilateral rib flare, I still suggest doing one side at a time just because it’s a little nicer and you don’t get so rounded.

So again, I’ll take this guy, I’ll jam it in, elbows down, I exhale, that rib pulls away, and then I just silently inhale, exhale. I’m just getting that nice stretch, letting the diaphragm ace in each and every time. Now I would probably do this for three rounds of five breaths. From there, I would do this maybe every day, every other day, just depending on if you have any soreness or weird side effects, something like that. So it can be a bit aggressive and if you’re new to this, it can give you a little extra stretch that you’re not used to and get you pretty sore. So definitely work your way up to this.

But I hope that helps you out. And if you’re interested in more information about rib flares and a full exercise routine, I’ve got a video right here that’ll help you out a ton.

This article is a summary of the YouTube video ‘Fix Uneven Rib Flare with One Quick Exercise’ by Waughfit