famous soccer player with flared ribs

How to Correct Flared Ribs Without surgery

Pectus Excavatum is the main cause of rib flare.

It causes several ribs and the sternum to grow oddly.

The problem is that it isn't just the worsened physical appearance of the sufferer.

It may also cause you some health, and appearance problems in the long run.

You should treat the protruding ribs through vacuum bell therapy, stretching, exercising, bracing, breathing or surgery.

Luckily for you, you're in the right place.

If you implement what you'll read in this article, correcting protruding ribs will be a pain-free process.

Facts About the Rib Cage

IS PROTRUDING RIB CAGE ON LEFT SIDE MORE COMMON

The rib cage plays a massive part in spinal stability.

The placement of the rib cage mostly determines the structural integrity (function) of the neck, shoulders, scapula, and lumbar spine.

Any rib or chest disorder causes multiple problems in the upper body movement patterns and organ functioning.

Your shoulders won't be able to operate as they should.

Their function will be compensated by some other joint in your body.

This can lead to an irritating shoulder pain.

On top of that, any rib or chest deformity isn't attractive when you take off your shirt at the pool party.

KEY POINT:

Flared rib cage can cause pain in the neck, shoulders and can even damage the structural integrity of the whole upper body.

Don't Ignore Your Rib Abnormality

woman with protruding ribcage

The way you keep your body daily has a direct impact on your self-confidence.

If you want to achieve a proper posture, you shouldn't neglect your flared rib cage.

The ribs are a very underrated component in the development of proper posture.

Any disorder in this part of the skeletal system can cause pain in the shoulders, neck, thoracic, and lumbar spine.

Lower Self-Esteem

As I previously said, in most cases, the pectus excavatum condition comes along with flared ribs.

This combination makes the visual appearance of an individual, not so pleasant.

Scientists have discovered that those who suffer from this disorder have far less self-confidence than others.

Many people that suffer from rib flare have a slumped over posture.

The ability to express yourself and have a standard set of social skills requires a strong and upright posture.

If you look at people during social interactions, you'll realize that those individuals who have rounded shoulders, hold their head down and can't maintain eye contact for long.

These people have trouble interacting with others.

KEY POINT:

If you want to have a healthy and strong body, you must repair your protruding ribs and pectus excavatum.

4 Other Causes of Protruding Ribs

right ribs sticking out

In addition to the pectus excavatum deformity, the protruding ribs can also be caused by injury, genetic flaw, weak musculature, and scoliosis.

All of these causes can be easily fixed non-surgically, by following the proper routine I'll show you below.

However, severe rib flare can only be corrected through surgery.

You probably don't have a severe flaring because that relates to consistent dizziness, shortness of breath, extreme chest pain and heartache.

For now, let me discuss the most common rib flaring reasons in detail.

PHYSICAL INJURY

GENETIC

WEAK MUSCULATURE

SCOLIOSIS

Is Protruding Rib Cage on Left Side More Common?

soccer player with flared ribs

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

Idiopathic scoliosis plays a huge role in this.

Rib flare is also associated with uneven shoulders.

If you have a protruding left rib, your left shoulder is probably higher than the other.

This can cause painful nerve impingement.

That can lead to numbness in the entire arm and shoulder area.

How Is It Created?

Left side rib flare 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.

This rotation generates an asymmetry of the diaphragm.

It Can Compress the Heart

In some severe cases, the rotation may press the heart inside, causing both chest and heart pain.

The degree of severity is different in most cases.

Thankfully, this is rare, but it shouldn’t go untreated.

Poor Posture Can Make It Worse

It may get more severe with time if your posture gets worse or if your surrounding muscles get weaker.

You will want to stop the process that worsens your posture through exercising and stretching.

In most cases, it is correctable without painful and dangerous surgery.

However, we mustn't overlook the fact that this is a bone deformity.

It Can't Be Fixed Overnight

You need to stay consistent and dedicated if you want to get it repaired.

Don't get discouraged by individuals who claim that bones are entirely reliant on genetics and that they can't be reshaped or changed.

According to Wolff's law, bones can be remodeled over time, if external pressure is applied on them.

Wearing pectus excavatum braces that put adequate amount of external pressure will be extremely beneficial for correcting rib flare.

Bones are also moved by muscles that hold them in place.

Correspondingly, the rib cage area is enormously flexible and can be changed through corrective stretching and posture improvement exercises.

KEY POINT:

Physiotherapists say that rib flare on the left side is more common. This can make your shoulders uneven, and eventually lead to numbness. You can correct this non-surgically by following a proven routine.

My Devastating Protruding Ribs Experience

my rib flare transformation

Back in the days, I had a severe case of protruding ribs that was worsened by bad posture, weak back musculature, and poor core strength.

I didn’t treat my pectus excavatum and rib flare, because I thought that it would get better by itself.

I neglected this nagging problem for years.

I tried to hide my flaring ribs by keeping my shirt on, even on 100 Fahrenheit summer pool party days.

I was constantly asked by my friends, and even by girls about why I always wore a shirt.

I had a ritual to think of stupid excuses to say to them in order to earn their approval.

I Felt Anxious and Devastated

One day I got tired of my sticking out ribs as my anxiety increased, my posture degraded, and as my confidence got shattered by the constant thoughts of what people think of me.

On top of that, I started to get some irritating chest and shoulder pains.

I felt awful about my rib flare, mainly because I believed that it was a very rare deformity.

I know how you feel deep inside because I went through the exact same situation in my teenage years.

I always felt embarrassed and got terrible social anxiety.

Information About Rib Flare Was Scarce

A few years ago, the only thing that I could possibly do was go to the doctor.

Information on how to fix sticking out ribs without surgery was scarce, both in libraries and on the Internet.

I was very confused because of the lack of materials about the condition.

What made it worse was the seemingly non-interested doctor who told me that the only way to correct a protruding rib cage is through surgery.

I couldn't get Health Insurance to cover my surgery costs, because my Haller Index was lower than 3.25.

In addition, if I opted for the surgery, I couldn’t participate in any sports or do any activity that raises the heart rate to a certain point.

This wasn’t what I was looking for!

I went to every single great cardiothoracic surgeon in my country.

Specialist Appointment that Changed My Life

Luckily, I stumbled upon a specialist that claimed rib flaring could be fixed without surgery.

I was utterly excited about the news.

All my hard work to find a solution for rib flare without getting 2 titanium bars under my chest, finally paid off!

After discussing the issue with my cardiothoracic surgeon, I was told to follow a non-surgical physical therapy program on a daily basis.

My rib flaring decreased, and my nagging chest pains went away. The results are permanent.

I could finally take off my shirt with confidence and have a comfortable interaction with everyone!

I am eager to share my experience and knowledge with you to help you repair your funnel chest and flared ribs abnormalities forever!

You can see more photos of my pectus excavatum here.

Notice how less noticeable my protruding ribs are, after I strengthened my core and overall body musculature.

flared ribs improvement with building muscles

Notice how less noticeable my protruding ribs are, after I strengthened my core and overall body musculature.

KEY POINT:

A few years ago, I had a poor posture, sunken chest and protruding ribs. That lowered my self-confidence to the point that I had a very bad social life. After an appointment to the specialist, my whole thought process changed.

Top 5 Rib Flare Posture Exercises

bad posture worsens flared ribs

In most cases, patients with protruding ribs and pectus excavatum or carinatum have a very bad posture.

This is bad as it makes the appearance of their chest worse.

Besides that, if the posture gets worsened, the ribs will stick out more than before.

Postural Problems & Exercises

Most common symptoms of those who have rib flaring, tend to be tight and uneven chest muscles, fragile back musculature, forward slouching shoulders, a forward head posture, hole in the chest and a belly that sticks out.

Even if you have a mild spreading of the ribs, bad posture will make it look a lot worse.

In the text that follows, I’ll list you 5 exercises that will not only improve your posture, but also reduce rib flare.

SHOULDER DISLOCATIONS

PRACTICE PROPER POSTURE THROUGHOUT THE DAY

DO YOGA 30 MINUTES A DAY / 3 TIMES A WEEK

STANDING DOORWAY LAT STRETCH

PECTORALIS MAJOR STRETCH

Buy a Rib Flare Brace

bad posture worsens flared ribs

The simplest, and scientifically proven way you can improve your posture and correct your rib flaring is by investing in a brace that causes external compression on the abnormal rib structure.

Bracing, along with yoga, and vacuum bell therapy, was the beginning that gave me hope in my battle of fixing the protruding ribs and pectus excavatum condition.

It was also one of the best decisions I've ever made, regarding my physical and overall health.

The main goal of using braces for protruded ribs is to make your posture picture perfect, while modifying the malformed bones, even while you’re sleeping.

This will drastically improve your appearance, confidence, and basically take your whole life to a whole new level.

#1

LaceIT PE Brace

The LaceIT Pectus Excavatum brace is the best solution for your rib flare deformity.

It has a special magnet technology that pulls your ribs and uneven chest to normal positioning.

#2

Neo G Pectus Brace

I highly recommend you purchase the Neo G Pectus Excavatum brace.

It will help you get your lost confidence back, by improving your posture in just a couple of weeks.

Investing in a Brace Is Smart

If you have a poor posture and serious rib spreading, bracing will do wonders for you.

All you need is a little investment on your part.

Don’t be terrified!

This won’t break your bank!

Purchasing a high-quality brace is the best investment you can do.

You won’t ever regret making this decision.

The only thing you’ll regret is when you realize that you should've invested in a rib flare brace years ago.

As I stated before, the deformity can get worse.

Ideally, you should buy one when your rib flaring isn’t that serious.

Don’t be one of those guys who spend a lot of money on stupid items, just to realize that you should've purchased the brace a long time ago.

KEY POINT:

The external pressure of a proper brace has the power to reshape the malformed bone structure of the protruding ribs. 

Strengthen Your Core

The second key element for fixing rib flaring is building a strong core musculature.

There is a common misconception about core muscles and abs.

Most people with protruding ribs and intended chest search the Internet for a quick fix and only work the transverse abdominals muscles.

These are also known as six-pack abs.

That's the reason why they fail to fix the protruded rib cage.

There are much more muscles in the core, other than the abs.

In the text that follows, I’ll do a quick review of all muscles that make up the core.

If you strengthen them the right way, rib flaring won’t be so noticeable.

People will be amazed by your physique because you improved your posture and strengthened the core musculature.

You can also finally take off your shirt during social gatherings.

Core Muscles Anatomy

The musculature in the core is a complex system of muscles which includes the transverse abdominals, internal and external obliques, rectus abdominis, spinal erectors, and more.

If you focus only on your six-pack abs muscles, you will get a muscular imbalance. Your back muscles will be a lot weaker than your abs, which can lead to lower back pain.

The stability in your spinal area will get worse.

All this will worsen your rib flaring.

Developing your core musculature, as a whole, is a must when it comes to correcting this protrusion.

In the following text, I am going to show you how to simply and effectively strengthen your core musculature and fix your protruding ribs as a side-effect of pectus excavatum.

KEY POINT:

The external pressure of a proper brace has the power to reshape the malformed bone structure of the protruding ribs. 

Top 5 Core Exercises for Protruding Ribs

AB ROLLOUTS

PLANKS

BOSU BALL PULLOVER CRUNCH

BOSU BALL ROLLOUT

Dead Bug

Expand Your Chest Through Breathing

Breathing exercises are an excellent way to increase your lung capacity.

Most people who suffer from pectus excavatum and rib flare, seem to have a very tight frontal musculature.

Rib flaring can cause trouble in your natural breathing patterns.

That is what is blocking you from the ability to have a deep and grounded breath.

I personally find breathing exercises to be an amazing way to help me in correcting my protruding ribs.

I am really surprised that no one is talking about this.

This is such a critical component in your existence as a human being.

The fitness expert, Elliott Hulse, who I previously mentioned, is a huge believer in breaking down muscular tension in order to have a smooth, natural breath.

That is achieved by what he says, bioenergetics. Click below to see how to do bioenergetics.

Bioenergetics for Rib Flare

KEY POINT:

Rib flare and pectus excavatum can hinder natural breathing patterns. Re-learning how to breathe deeply through bioenergetics will be beneficial for you.

7 Day Workout Plan

This workout plan was originally designed by a certified physiotherapist.

I followed this exact plan for 3 months, and saw an enormous improvement in my rib flare condition.

I am willing to share the exact plan, so you'll get a better perspective on what should be done on daily basis to repair the rib flaring.

I discussed every single exercise that is listed in this plan, and how it'll benefit you, in the text above.

The only exercise I added was the bioenergetics.

3 month workout plan to correct rib flare

Workout Explanation

The bioenergetics warm-up is extremely important for you to perform, because it will correct improper breathing patterns that are caused by pectus excavatum and ribs that protrude.

Shoulder dislocations will increase your shoulder mobility, and strengthen the muscles in the back that are required for holding an upright posture.

After the warm-up you'll be prepared to perform a set of core strengthening exercises.

These will build the deep abdominal musculature, which will help you with pulling the rib cage back to its normal positioning.

On top of that, you'll strengthen the upper abdominals and obliques, which will make the rib flare far less noticeable.

The final stage is the cool down. That is where you perform the best lat and pectoral stretches.

They are vital in correcting your posture and removing tightness.

Yoga Movements are Essential

On Tuesday, Thursday and Saturday, you should be performing yoga.

I find yoga to be the most beneficial way to fix your rib flaring, because it stabilizes the rib cage, improves breathing capacity, improves your posture and strengthens your core.

It is a mixture of everything you need to correct the rib flare condition.

Additionally, all you need is a yoga mat and a device that has access to YouTube.

KEY POINT:

The 3-Month Rib Flare Correction Program combines posture exercises, core strengthening exercises, breathing work and yoga movements. I followed it personally and noticed amazing correction in my flared ribs. 

How to Deal with Rib Flare During Pregnancy

Ribs that poke out during pregnancy are more common than you think.

There is nothing to panic about, as the rib cage will get back to normal after birth.

Pregnancy causes a lot of change in woman bodies.

As the uterus expands, it starts to press on the low coastal rib edges.

The movement and growth of the fetus also increase the force to the rib cage.

The woman’s body fights this pressure with ribs expansion. The rib flare may happen on both sides, but usually, it only affects the ribs on the right.

This condition occurs mainly during the third trimester.

When to Seek for Help

It may seem frightening at first, but there is absolutely nothing to worry about. Most women look at rib flare in pregnancy as an appearance issue.

However, some may experience severe chest and rib pain on a daily basis.

If this happens, you should check the doctor and see whether Tietze syndrome or Pectus Exavatum plays a part in this.

For those who suffer from rib flare pain during pregnancy, I have a couple of tips for you.

STOP SITTING IN LOW CHAIRS

DO THIS FOR AN INSTANT PAIN RELIEF

THIS STRETCH IS PERFECT FOR POSUTRE & PAIN HELP

KEY POINT:

Protruding ribs during pregnancy is sometimes just cosmetic. However, if you feel sharp pain in the ribs and chest, you should seek medical help.

Is Rib Flare Dangerous?

The most common problem that occurs because of moderate-to-severe rib protruding is improper breathing patterns, poor posture, and decrease of confidence.

However, these are just a few. There are lots of hidden problems that make rib flaring a dangerous condition.

If you don’t do anything about it, your life expectancy can be lowered.

These secreted complications are the following:

FALSE BREATHING PATTERNS

INCREASED CHANCE TO SUFFER FROM ANTERIOR PELVIC TILT

INABILITY TO PERFORM A FULL DEEP BREATH

It Can Be Very Serious

To conclude, improper rib cage placing will be disastrous for your shoulders and lower back.

These are very delicate parts of the human body.

If they suffer from an injury, it can take forever to heal.

Your breathing will never reach its potential.

All of this is caused by flared ribs.

KEY POINT:

Please, don’t oversee the issue with your rib flare. It can cause problems that harm your overall health. Please don’t let it destroy your potential as a complete human being.

How Does Rib Flare Affect Breathing Patterns?

A proper breathing pattern is achieved by the right working of the diaphragm muscle.

When you inhale, the diaphragm shrinks and provides more room for lung expansion.

While you’re doing some of the exercises above (the bioenergetics), the surrounding stabilizing muscles work to increase the chest extension.

The main job of the neck muscles while breathing, is to lift the rib cage upward.

The issue here is that when you’re suffering from rib flare, your abdominal muscles are weak.

They need to pull the rib cage down while exhaling.

However, muscular imbalance here causes improper breathing patterns.

Exhaling Problems & False Breathing

If the neck muscles are stronger than your abs (which is true in most cases of pectus excavatum and flared ribs), then you may be able to inhale more air, but have trouble with exhaling it.

Prolonged repetitions of false breathing pattern can lead to tons of muscular disproportions and issues, which is bad for your well-being.

That is why I find practicing proper breathing, through yoga and bioenergetics, to be a must when it comes to correcting rib flare and concave chest.

KEY POINT:

Flared ribs can cause muscular imbalances. They create false breathing patterns that can be harmful to you.

Should I Undergo Rib Flare Surgery?

man with protruding ribcage

Treatment of flared ribs can be done in two ways:

  • Physical therapy
  • Surgery

The surgery is also proven to drastically reduce the amount of flare.

However, a scientific article published in 2010 revealed that rib flare can even be worsened after a Nuss procedure.

Nevertheless, a Nuss procedure can correct breathing problems or heart murmurs (unfamiliar noises heard between heartbeats) if no permanent damage has been done to the chest.

People that have a very severe protruding rib cage are good applicants for a surgery.

In their cases, the benefits of pectus excavatum exercises, stretches and breathing can improve the condition, but only to a certain extent.

Rib flaring will still be visible, and if left untreated, it can lead to heart and respiratory problems.

WHAT IS THE PROCESS PRIOR TO THE SURGERY?

HOW IS THE Sticking Out Ribs SURGERY CALLED?

HOW LONG WILL YOU STAY AFTER SURGERY?

HOW PAINFUL IS THE RIB FLARE OPERATION?

Protruding Ribs Surgery Cost     

KEY POINT:

Pectus excavatum surgeries like the Nuss and Ravitch are proven to decrease amount of rib flare. However, they can be very expensive. You can still correct the bone malformation non-surgically through the exercises I've shown above.

Rib Flare Before and After Pictures

The rib flare before and after images I will share with you, represent hope, dedication, and resilience.

If you combine these three factors, then you’re ready to conquer the rib flaring condition as fast as humanly possible, without a surgery. 

They all used the tips I wrote in this article and worked hard to make them a part of their daily habit.

The result was a decrease in the amount of rib flare as it is seen in the pictures below.

I had an awesome time performing all awesome core exercises, stretches and deep breaths to fix my protruding ribs.


I want to thank Michael for sharing the greatest workout plan I've ever followed for my rib flare.

M. Fullen, Spire Night Club Houston

When I was a kid, I used to suffer from a slight rib protruding. Even though it wasn't anything too serious, I had awful confidence issues about my appearance.


3 months ago I stumbled upon your workout plan on how to correct rib protruding. After following it for 90-days, without any day off, my rib flaring is not longer noticeable.

F. Bianchi, Poste Italiane, Italy

flared ribs before and after

I never believed that Pectus Excavatum and flared ribs could be fixed through exercising and stretching.


Boy I was wrong! After discovering your website, and implementing your techniques, I gained all my lost confidence back!

J. Bailey, University of Texas at Austin

I really enjoyed following Michael's workout plans. The best thing about them is that you don't really need any fancy equipment to do them.


All you need is 30 minutes of your day. I highly recommend you try the 7 day workout plan if you struggle with rib flare!

F. Jaimes, Dive Bar, Sacramento CA

I first published this article in 2015.


Ever since then, I’ve received a lot of motivating messages on my e-mail and social media, on how I helped people with concave chest and flared ribs, fix their condition.


I asked whether I could share the images they sent me, in this article.


They pleasurably agreed with that.


This gave me hope to rewrite this article in detail and show you that this disorder can be fixed without undergoing an expensive and painful surgery for ribs that stick out


I listed a few other exercises and braces that people who corrected their rib flare used on daily basis to fix their conditions.


I personally suffered from flare ribs and did everything I could possibly do to reduce the amount of flare, so I could take off my shirt with confidence.

happy patient after correcting protruding ribs


Conclusion

As you can see, correcting rib flare isn’t very complicated.

You don’t need any fancy gym equipment or advanced physical therapy.

All you need is a smart, cheap and straightforward investment that will cost you around $50.

If you perform these exercises for protruding ribs on a daily basis, you will correct your flared ribs and sunken chest without undergoing surgery.

A rib flare operation will cost you nearly $40000, and will result with two heavy titanium bars to be placed beneath your sternum.

The bars will remain in your chest for at least 3 years.

I can guarantee that living with them won’t be pleasurable at all.

It will feel like forever until you’re fully recovered.

I am glad that I didn't underwent a Nuss procedure to fix my deformity. I explored and tried the non-surgical correction method, and it was effective in my case.

In addition, there are also noticeable psychological benefits that you’ll get, just by following these exercises.

At first, obtaining a routine may be difficult, but all you have to do is perform these set of exercises even on the days that you don’t feel like doing them.

After 30 days, this will become a habit and you will feel more motivated than ever before in your process of repairing the ribs that stick out.