Short and Sweet…Rib flare is dysfunctional! It can reduce your core stability, increase anxiousness by preventing the lungs from fully exhaling, reduce your shoulder range of motion, and cause pain between the shoulder blades.
Not sure if you have rib flare? Ask me! If you have had a Rapid-NFR treatment we may already be working at decreasing your rib flare. I am a certified RAPID-NFR Specialist and have 4 levels of certification in RAPID-NFR included RAPID core which addresses the muscles of the pelvic floor, abdomen, diaphragm and intercostal muscles.
Addressing rib flare is important because when your ribs are not positioned correctly you are at increased risk for shoulder, neck and back dysfunction as well as pelvic floor dysfunction (incontinence or pelvic pain.) This is due to the fact that rib flare can pull the thoracic and lumbar spine into extension changing the way the shoulder blades glide and causing the pelvis to tilt anteriorly. Also rib flare can inhibit the lungs from completely exhaling which can keep the body in a sympathetic (fight or flight) state.
What can you do about it?
I know. No one likes homework, but you are going to breathe anyway, why not strengthen the muscles between your ribs so you can do it correctly.
Resistance band Exercise:
1. Tie a Resistance band or Yoga belt around your chest just beneath your breast (for ladies this is directly under your bra strap)
2. Stand up tall and breathe deeply so that your rib cage expands pushing into the band.
3. Take 10-15 breaths.
Balloon blowing exercise: Balloons are fun right?
- Lay down on your back with your feet placed on a wall. Your knees should be bent to 90 degrees.
- Slowly Blow up a balloon. Make sure to recruit your ab muscles and completely exhale and pause before taking another breath.
These two simple exercises can restore key postural muscles involved in breathing control and also switch the body from and sympathetic nervous overload to a more parasympathetic (rest and digest) state. Bonus!