How to Fix Flared Ribs

with 23 Comments

Flared ribs often accompany cases of pectus Flared Ribsexcavatum and are often quoted to be its most aestheticaly unpleasant ramification.

The rib cage is extremely underrated in the development of proper posture. Any disorder in this part of the skeletal system can cause pain in the shoulders, neck, thoracic spine, and the lumbar spine.

Pectus Excavatum is one of the most common chest wall deformities, occuring in about 1 in 300  people.

This condition causes several ribs and the sternum to grow abnormally, which produces a hollow or a dent on the anterior wall of the chest.

WHAT ARE THE THERAPISTS CLAIMING

Most therapists claim that left rib flaring is much more common than its right rib counterpart.

It causes asymmetry of the diaphragm which creates right lumbar rotation and compensatory left thoracic rotation. In response to the thoracic rotation, the ribs will rotate externally giving you the flared ribs look.

On the other hand, the ribs on the right side will rotate internally and give you a smoother rib cage. The degree of severity is different in most cases, but in 92% of the cases it is treatable without a surgery.

However, we mustn’t forget that flared ribs are a bone deformity. It is something that cannot be fixed overnight.

Don’t be discouraged by people who say that bones are enterily dependent on genetics and that they can’t be reshaped or changed.

Bones are actually moved by muscles that hold them in place. In addition, the rib cage section is very flexible and can be modified through bracing and proper exercises that I am going to show you.

FACTS ABOUT THE RIB CAGE

  1. The rib cage plays a large part in the stability of the spine.
  2. The structural integrity (function) of the neck, shoulders, scapula and lumbar spine is mostly determined by the placement of the rib cage.
  3. Any rib or chest disorder isn’t aesthetically appealing, not to mention the problems that it causes in the upper body movement patterns, and the function of the organs.

MY FLARED RIBS EXPERIENCE

Flared RibsI had a severely flared rib cage that was probably caused by poor posture and  weak back musculature.

I felt really bad about my flared ribs because I  thought that it was a  very rare deformity. I know how you feel because I went  through the exact same situation.

I always felt embarrassed and developed a bad social anxiety.

At the time the only thing that I  could do was go to the doctor, because information about  fixing the problem without surgery was sparse, both in libraries and on the Internet.

Of course I didn’t want to pay 40 000$ for a surgery, and get two titanium  bars placed under my sternum. For three years!

After discussing the issue with my orthopedic surgeon I was told to do the following 3 things regulary to fix my flared ribs without surgery, and it WORKED.

I am going to share my experience with you, and help you fix your pectus excavatum and flared ribs.

STEP 1 : IMPROVE YOUR POSTURE

In most cases patients with flared ribs and pectus excavatum have poor posture which makes the appearance of their chest worse.

They usually have tight chest muscles, weak back musculature, forward slouching shoulders, a forward head posture and a belly that sticks out. Even if you have mild flared ribs, poor posture will make it seem a lot worse.

The most simple, and sure way you can improve your posture and fix your pectus excavatum deformity is investing in a Neo G Medical Grade Pectus Excavatum Brace. This was the first thing that gave me hope in my battle with fixing the flared ribs and pectus excavatum condition. It was also one of the best decisions I’ve ever made, regarding my physical and also overall health.

The main goal here is to make your posture picture perfect which will improve your confidence, and basically take your whole life to a whole new level. If you have poor posture, this training will do wonders for you.

SHOULDER DISLOCATIONS

Don’t be scared! You won’t dislocate your shoulders. That’s just the name of this powerful exercise, which will put your shoulders in the right place, stretch your tight pecs (chest muscles) and strengthen your upper back, which is crucial for proper posture. It is a perfectly safe exercise when done correctly.

I followed my doctors advice and made this exercise a part of my daily routine (and so should you), and in just a week I saw great improvement in my overall posture. If you’ve never done this exercise before, please don’t rush it.

You will just need a simple stretch band. This band will improve the quality of this exercise, because when you reach overhead the band will adapt to your needs, and improve muscle contaction.


First of all you have to stand up straight with your legs a shoulder-with apart, pick the rubber band with a wide grip (the wider you go the less flexibility you will need), and reach overhead until it hits your lower back. Repeat this for 4 sets of 8. Make this exercise a part of your daily routine, because consistency is key for fixing flared ribs and your posture.

PRACTICE PROPER POSTURE THROUGH THE DAY

Chest up, shoulders back and down. You will feel definitely feel uncomfortable at first but you have to step out of your comfort zone to fix your posture and flared ribs. posture1I recommend setting an alarm clock to go off every 10 minutes. When it buzzes, it reminds you to sit or stand properly. If you aren’t sitting or standing up straight, make sure you do the next time the alarm goes off.

PECTUS EXCAVATUM BRACES

Pectus excavatum and flared ribs can definitely be fixed by proper corsetting. It requires longer adaptation and training depending on the degree of rib flaring. Bracing helped me tremendously with my severe case of flared ribs and pectus excavatum. It helps you restore the normal appearance of your rib cage. However, I suggest starting slowly. You can check out my honest review of pectus excavatum braces, the ones that I personally used  (LaceIT Pectus Excavatum Brace review) and those recommended by my orthopedic doctor. (Neo G Pectus Excavatum Brace review).

STEP 2 : STRENGTHEN YOUR CORE

The second key to fixing flared ribs and pectus excavatum is developing a strong core. There is a common misconception about core muscles and abs. Most people with flared ribs and pectus excavatum scour the internet searching for a quick fix, and only work the transverse abdominals also known as six pack abs. Thats the reason why they fail to fix rib flare.

Core-muscles

The problem with this is that the core complex system of muscles which include transverse abdominals, internal and external obliques, rectus abdominis, spinal erectors etc, and if you focus only on your six pack abs muscles, you will cause lots of imbalances, that will worsen your condition. I am going to show you how to strengthen your core musculature and fix your flared ribs as a side-effect of pectus excavatum.

AB ROLLOUTS

This exercise is vital for the development of a strong and functional core (it works every single muscle in the core section if done properly).

To perform this exercise you have to hold the ab Wheel with both hands. Then take it to the floor, and while you’re on your knees, breathe in and slowly roll it forward while squeezing your abdominals. After you are in a fully stretched positon, exhale and roll youself up to the starting position. Repeat.

What this will do is strengthen your core muscles while stretching and expanding your rib cage (which is essential for fixing your flared ribs). Perform 4 sets of 10 repetitions, three times a week.

To perform this exercise all you need is a cheep ab wheel.

STEP 3 : BREATHING EXERCISE

Deep abdominal breathing is a great addition to this program and I personally used it to fix my flared ribs. Rib flaring can cause trouble in your natural breathing patterns.

You should perform these breathing exercises in the morning and the evening.

The exercise I mostly recommend is called the bow.

First set your feet a shoulder-width apart and with knees slightly bent take both of your fists back behind you and jab them in your lower back or upper part of your hips.

Pinch your shoulder blades together, open your mouth as wide as you can and breathe deep inside your abdominal wall.

Elliott

At first you may experience some pectus excavatum pain and shortness of breath, but this is normal.

If it is severe, stop immediately. Open the front of your body by bowing back, and keep on taking deep breaths. Aim for about 20 a day in order to maximize the effects of the exercise.

Conclusion:

With a smart, cheap and simple investment that will cost you only $50 you can fix your flared ribs and pectus excavatum without undergoing a surgery that will cost you $40 000 and a recovery that will take forever. There are also noticeable psychological benefits for those who are involved in any kind of physical training

 

23 Responses

  1. Isaiah
    | Reply

    Thank you I went though the same experience as you. Im acting like a old guy I’m only 12 years old going to puberty. Playing games and sitting a bad posture got me involved in this situation. I need to do yoga and these steps. THANK YOU! SENPAI! IM GOING TO GET BETTER SOON!

  2. Rio
    | Reply

    im a 17 yrs old girl. i have the same thing but me i only have one sided flaring on my left and really make me self concious,im afraid if i would try this exercises it will worsen my flared and make it more like uneven.

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    Thank you for the great post. I am 34,and allready gave up on fixing this problem,especially in a country where the only solution is an oldfashioned surgery. I will for sure try this exercises, but it would be very motivating to see the results on you or somebody who tried it. Is it a severe improvement or just a tiny one…maybe some pictures,if it’s not to much to ask. Thank you anyway.

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