When you look in the mirror, do your ribs seem to stick out a bit more than usual? Does your rib cage expand at the bottom? Does your bra band feel tighter than usual? These are all signs of rib flare.
Not only can flared ribs be painful, they can also affect your breathing patterns and ab muscles. They can also cause back pain and prevent proper diastasis recti healing.
But don’t worry, I’ll provide the tools you need to get that pesky rib flare corrected in no time!
First, let’s start with the basics:
What is rib flare?
Also referred to as “flared ribs,” rib flare is the result of the rib cage protruding outward beyond the spine.
If you are pregnant or postpartum, rib flare is very common. As your baby grows, the rib cage expands to make room for your little one as well as your internal organs. Since more organs are located on the left side of your body, rib flare on the left is very common.
How do I know if I have flared ribs?
- Bra band might feel a bit tighter
- Your lower ribs stick out prominently
- More pronounced curvature of the rib cage
- Discomfort or pain in lower back or rib cage area, especially during activities that involve bending forward or twisting your torso
The rib flare test:
Before you begin, watch this video to see my process on doing a rib flare test.
Here’s how to see if you have flared ribs:
- Step #1: Grab a marker and stand in front of the mirror.
- Step #2: Starting from the sternum, look in the mirror while tracing the front of your rib cage.
- Step #3: If your rib cage angle is greater than 90 degrees, you might have lingering rib flare.
What causes rib flare?
One of the most common reasons for rib flare is – you guessed it – pregnancy! It is very common in pregnant and postpartum women as the rib cage expands to make room for both your baby and organs. As a result, the ribs may remain in place after giving birth, giving a protruded look.
If you are not postpartum but notice your ribs seem to stick out more than usual, flared ribs are also the result of:
- Poor posture
- Stress
- Poor breathing
- Weak abdominal muscles
How to fix rib flare:
The best ways to correct it are improving your posture and doing core exercises.
We recommend doing the following every day:
- Step 1: Hold a resistance band with both hands, keeping your arms straight in front of your body
- Step 2: Take a deep breath in through your nose
- Step 3: Exhale through your mouth, bringing one hand up and the other hand down. Pull on your resistance band as much as possible.
- Step 4: Repeat 10 times
- Step 5: Do the same on the other side to exercise both ribs.
- Step 6: If one rib is flared more than the other, do extra reps on that side.
Our Core Basics program can correct postpartum rib flare and heal diastasis recti with quick 15-minute workouts. This program also helps with prolapse, leaking, painful sex and back pain. Check out Core Basics!
What makes rib flare worse?
Poor posture
We get it, slouching can definitely be the more comfortable way to sit or stand. But, it’s the worst for rib flare. Think about stacking your rib cage over your pelvis when you’re standing or sitting. This will help reduce pressure on your lower ribs.
Tight clothing
If you think you have rib flare, try to limit wearing tight clothing, especially around your rib cage area. Tight clothes can restrict movement and cause poor posture, particularly when working out.
Not enough core exercises
As a mom, it can be hard to have time for a shower, let alone a core workout. Ashley, our program founder, is a mom of four and understands this more than anyone. She designed the workouts to be quick, allowing you to fit in a fast workout during naptime or after your little ones go to sleep at night. The workouts outlined in Ashley’s Core Basics program are the best way to correct it quickly.
How long does it take to fix rib flare?
Rib flare typically improves fairly quickly. Here are some before and after photos from our SLAM moms!
Rib flare before & after photos
“NSV: I’m 9.5 weeks into Slam Bridge, and look at that pesky left rib flare improving!” – Angie B.
“My ribs flared out significantly, especially one side. Well they both did but one even more so. Now after 20 months of practicing slam-ology (lol) I can contest that they have leveled out and gone back down!” – Svenja L.
