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 have flared ribs have a slumped over posture.
The ability to express yourself and have a standard set of social skills requires a strong, 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 have trouble interacting with others.
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 ribcage.
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.
Pectus Excavatum is the main cause of rib flaring.
This condition is not so rare, as it happens in about 1 in 300 people.
It causes several ribs and the sternum to grow oddly.
The outcome is a dent on the anterior wall of the chest and poor posture.
The problem is that it isn't just the worsened physical appearance of the sufferer.
If you don't treat the rib sticking out through stretching, exercising, bracing, or surgery, it may cause you some health problems in the long run.
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.
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 the organs functioning.
Your shoulders won't be able to perform as there are supposed to, as other joints will do the work for them. This leads to 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.
The protruding ribs condition can be caused by injury, genetic flaw, weak musculature, and scoliosis.
Most of these causes can be easily fixed by proper exercising, bracing, stretching, and deep breathing.
However, critical 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, and chest or heartache.
For now, let me discuss the most common rib flaring reasons in detail.
The flared ribs condition can be caused by injury, genetic flaw, weak musculature, and scoliosis.
Most of these causes can be easily fixed by proper exercising, bracing, stretching, and deep breathing.
However, critical 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, and chest or heartache.
For now, let me discuss the most common rib flaring reasons in detail.
This is the most common cause of flared ribs.
If your bones were flared from birth, then this is a genetic flaw. It is always beneficial to be diagnosed with pectus excavatum when you're an infant.
Some states provide full insurance for the Nuss procedure in people under 18.
There is nothing to worry about congenital flared ribs.
You can still bring back your bone flaring to standard shape with the exercises I will discuss in the text that follows.
If your ribs are sticking out, there is a high possibility that you also suffer from anterior pelvic tilt (hyperextended lower back).
This is all caused by muscle tightness and weak muscular development in the core and back. There is also a high possibility that your muscles are asymmetrically developed.
If the muscles on one side of the body are stronger, then rib flaring may occur on the weaker side.
I will discuss how to fix these imbalances and weaknesses in the "How to Fix Flared Ribs" section.
This is directly correlated to muscular weaknesses and inequities in certain areas.
If you have scoliosis, your spine will have an unnatural curvature. The rest of the body will change to this curve, and rib flaring may occur as a result.
I had severe scoliosis from playing video games 15 hours a day, sitting in an improper position.
This caused my rib flare to get worse day by day.
I decided to do yoga daily. In my opinion, this, along with the other exercises, is the best remedy for fixing scoliosis.
Most physiotherapists claim that left rib flaring is much more common than its right rib counterpart.
Ribcage that sticks out is associated with uneven shoulders.
If you have a protruding left rib, then your left shoulder is probably higher than the other.
This can cause painful nerve impingement.
That leads to numbness in the entire arm and shoulder in the long run.
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.
In some severe cases, this 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.
It may get more severe with time if your posture gets worse or your surrounding muscles get weaker.
You may want to stop this from happening through the exercises and stretches I am about to present to you.
In 92% of the cases, it is correctable without painful and dangerous surgery.
However, we mustn't overlook that ribs that poke out is a bone deformity.
It is something that cannot 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.
Bones are moved by muscles that hold them in place.
Correspondingly, the rib cage area is enormously flexible and can be changed through bracing and proper workouts that I am going to present you.
Back in the days, I had a severely flared rib cage that was worsened by bad posture and weak back musculature.
I didn’t treat my pectus excavatum and rib flare, because I thought that it will get better by itself.
I neglected this nagging problem for years.
I tried to hide my flaring ribs by keeping my shirt, even on 100 Fahrenheit summer pool party days.
I was constantly asked by my friends and girls about why I had my shirt on.
I had a ritual to think of stupid excuses to say to them in order to earn their approval.
One day I got tired of my sticking out ribs as my anxiety increased, my posture degraded, and 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 all my teenage years.
I always felt embarrassed and got terrible social anxiety.
Back in the days, 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 protruding ribcage is through a painful surgery costing $40 000 and took years to recover from.
Of course, I didn't want to pay that amount to get two heavy titanium bars placed under my sternum, for three long years!
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 extent.
This wasn’t what I was looking for!
I went to every single best pectus excavatum surgeon in my country.
Luckily, I stumbled upon a specialist that claimed that 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 orthopedic surgeon, I was told to do the following things on a daily basis.
My rib flaring decreased to a big extent and my nagging chest pains went away, up to this day.
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.
Improving your posture is a must when it comes to correcting the rib flare condition.
Doing that will not only fix it, but you’ll also regain the lost confidence in yourself that was causing you anxiety.
If you run a simple experiment of sticking your chest out during a daily basis, you’ll feel a boost of confidence.
Doing that for a prolonged period will have both physiological and physical benefits.
In most cases, patients with protruding ribs and pectus excavatum or carinatum have a very poor 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.
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 chest and a belly that sticks out.
Even if you have a mild spreading of the ribs, bad posture will make it appear a lot worse.
In the text that follows, I’ll list you 5 exercises that will improve your posture, while simultaneously reducing the sticking out of the ribs.
If you do these simple exercises on a daily basis, then you are on the right path to rib cage correction.
I will show you how to implement them in the 7 day workout plan, below.
Don't be scared! You won't dislocate your shoulders. It is just the name of this powerful rib cage exercise!
If you do it correctly, it will put your shoulders in the right place, stretch your tight pecs (chest muscles) and strengthen your upper back.
All of this is critical for proper posture. It is a perfectly safe exercise that will put your flaring ribs back into place.
I followed my doctor's advice and made this exercise a part of my daily routine (you should too!).
In just a week span, I noticed a significant improvement in my overall posture.
Just a word of caution: If you've never done this exercise before, please don't rush it.
All you need is a simple stretch band. I recommend that over a PVC pipe any day of the week.
Leekey Resistance Band Set
The band will drastically improve the quality of this exercise.
When you reach the band overhead, it will adapt to your flexibility standards.
This customization will greatly strengthen and contract the muscles in the back that are required for an optimal posture.
It’s the most effective mass and strength builder in the upper body.
It fills the hole made by pectus excavatum.
This should be a reason big enough to integrate the barbell or dumbbell bench press in your life.
The way you perform this awesome exercise for correcting flared ribs is as following:
Shoulder Dislocations Step-by-Step
First of all, you have to stand up straight with your feet shoulder-width apart.
Then, pick up the rubber band with a wide grip (the wider you grip it, the less flexibility you will need).
Extend the band over your head and rotate your shoulder until the band hits your lower back.
Repeat this for 4 sets of 8.
Make this exercise a part of your daily routine.
There is nothing complicated about it. All you need is consistency.
That is critical for fixing your posture and reducing rib flare.
For those who learn better visually, I’ll put up a video on how to perform shoulder dislocations below.
This habit will revolutionize your confidence and your posture during the day.
Doing it is extremely simple, but the hard part is that you will need to make it a routine, 24/7.
The way you do this is very simple.
Keep your chest up and shoulders back and down.
You will feel uncomfortable at first, but you must step out of your comfort zone in order to fix your posture and flared ribs.
This is what I did to hold a picture-perfect posture during the day. The alarm clock trick is the easiest way you can develop this habit.
I highly recommend setting an alarm clock to go off every 10 minutes.
When it buzzes, it should remind you to sit or stand properly.
If you aren't holding a proper posture when the alarm goes off, then make sure you do that the next time!
This is what I did to hold a picture-perfect posture during the day. The alarm clock trick is the easiest way you can develop this habit.
Performing shoulder dislocations and practicing proper posture during the day is a great start to your journey of correcting protruding ribs.
After you acquire those as a habit, I recommend you implement the third thing in your routine.
That is yoga. Yes, you heard me right.
I don’t care how masculine you feel, or how muscular you are.
You must do pectus excavatum yoga if your ribs poke out of your shirt.
All you need to do is purchase a yoga mat and follow the movements of the yoga experts on YouTube.
Below, I’ll show you the exact video that lead me to fall in love with yoga and deep breathing.
You can do this from the comfort of your household.
There is no longer a need to travel 30 minutes to a yoga class, where you are companied by 15 sweaty males and females who scream unpleasantly during some uncomfortable stretches.
Yoga for flared ribs will greatly increase your mood, remove tension and tightness in your chest, abdominals, and neck while strengthening the muscles in the back.
This is a perfect recipe for improving your posture.
Performing yoga for 30 minutes, 3 times a week, worked like a cheat code for fixing my rib flaring.
If you suffer from a poor posture, your latissimus dorsi muscle (also known as lats) is probably extremely tight.
Doing yoga is probably one of the best ways to stretch this muscle.
The downward facing dog is great chest expansion and latissimus dorsi stretcher.
However, I still recommend you do the standing doorway lat stretch on a daily basis.
You’ll see a significant improvement in your posture, and your shoulder pain will be greatly reduced because of it.
The best thing is that it will pull the ribcage in your normal position and stretch the exact muscles that are worsening the rib flare.
You don’ need any expensive equipment for this stretch.
All you need is a doorway, and I guarantee that you can do this even at school.
I advise you to hold the stretch for 1 minute, for each arm.
See the video below for a full demonstration.
Most people that suffer from rib flare condition, tend to have extremely poor chest flexibility.
This inhibits them from performing back strengthening exercises to the fullest.
You won’t have the ability to fully contract the back musculature, because of this blockage.
This leads to contracting muscles in the shoulders, which will do all the work while doing back exercises.
This will worsen your posture, and you will never develop that V-shaped back that you aim for.
While performing the pectoralis major stretch, always keep your ribcage down.
This will increase the intensity of the stretch and put the rib flare back in the correct position.
You’ll sense a better stretch.
Stretching the lats and the pecs are critically important because their lack of flexibility translates to holding back some important overhead motions.
Just like the lat stretch video I showed you above, you can do the pectoralis stretch on your doorway.
Hold the stretch for 1 minute, for each hand (with the ribs down).
For top results, repeat this stretch 3 times, each day.
The simplest and guaranteed way you will improve your posture and correct your rib flaring is by investing in a Neo G Medical Grade Pectus Excavatum Brace.
This, along with yoga, was the beginning that gave me hope in my battle with 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 rib protruding is to make your posture picture perfect, even while you’re not trying to.
This will drastically improve your appearance, confidence, and basically take your whole life to a whole new level.
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.
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.
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! If you suffer from caved in chest and rib that poke out, 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.
It doesn’t matter what the brace cost is.
As I stated before, rib flaring 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 buying a brace now is too late.
Pectus excavatum and rib flaring can be repaired by proper corset training for flared ribs.
However, it requires an extended adaptation and training, mainly depending on the degree of rib flaring.
Corset training helped me tremendously. It enables you to restore the regular appearance of your rib cage.
However, I suggest starting slowly. You can check out my honest review of pectus excavatum corsets.
The second key element for fixing rib flaring and pectus excavatum is developing a strong core.
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 ribcage.
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 noticeable.
You can also finally take off your shirt during social gatherings, with confidence.
People will be amazed by your physique because you improved your posture and strengthened the core musculature.
The musculature in the core is a complex system of muscles which includes the transverse abdominals, internal and external obliques, rectus abdominis, spinal erectors, etc.
If you focus only on your six-pack abs muscles, you will get a lot of imbalance.
You will also suffer from lower back pain because there will be not-so-great muscular development there.
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.
This exercise is vital for the development of a functional and robust core (it works every single muscle in the core section if done correctly).
It is an extremely safe exercise that may seem hard at first, but with time you’ll get it mastered.
If you’re having balance and stabilization issues that is great.
That means that your core musculature is fragile and need strengthening.
Ab Rollouts Step-by-Step
To perform this exercise, you must 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 position, exhale and roll yourself 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 protruding ribs).
Perform 4 sets of 10 repetitions, three times a week.
Below is a video where a perfect Ab Rollout is demonstrated.
It is exactly how you should perform this core exercise, safely, while working every single minor and major muscle.
The plank is a must do core exercise when it comes to correcting rib flare.
Never be satisfied with anything other than a perfect form.
You don’t need any fancy equipment to perform this exercise.
All you need is a small amount of room to comfortably perform it.
If you have elbow pain while you’re doing this exercise, because of a rough floor, I recommend you get a cheap fitness mat.
The best thing about the plank is that it is a total body exercise.
You must take the most out of the exercise, by adding a full body tension to it.
Plank Exercise Step-by-Step
You should keep your shoulders nice and tight.
Next thing is to keep the upper arms and elbow at an angle of 90 degrees to the ground.
After you do that, squeeze your quads and glutes to have perfectly straight knees.
The last, and most important thing is to keep your back straight while keeping constant tension in your core.
Your back should be straight to the point of being able to let someone eat lunch off of your back.
If you want the plank to be harder and more effective for minimizing rib flaring, then flex the abs as hard as you can.
Keep the ribcage locked.
This will be one sure way to keep the whole core involved during the movement.
Keep in mind that it is always more effective to hold a 1-minute plank with perfect form, than 5 minutes with inferior form.
Hold for as long as you can. Do 3 sets of this exercise every day for optimal results.
You can progress quickly with this exercise.
The first time you try it you may only be able to hold 30 seconds.
After each workout, you can slightly increase the time period.
This is an advanced core exercise combo that is extremely effective when it comes to fixing rib flare.
In order to perform this exercise, you need a BOSU ball and a dumbbell.
URBNFit Stability Half Ball
The URBNFit Balance trainer stability ball is ideal for all fitness levels.
It can be used for plenty of pectus excavatum exercises.
Most importantly, you can effectively perform the Bosu Ball crunch on it.
PowerBlock Elite Dumbbells
The PowerBlock Elite Dummbells are designed and manufactured in the US.
They are completely adjustable, durable and target the muscles more effectively than traditional dumbbells.
You need to invest in this equipment, but one thing is for sure.
The return of investment will be very high.
Ever since I did this exercise, my overall upper body and core appearance improved, and my ribcage went to a normal position.
While performing the BOSU ball pullover crunch, you do two exercises simultaneously.
The pullover is the best chest expanding exercise you can do.
This is vital when it comes to correcting rib flare and pectus excavatum, without an operation.
The crunch is known as one of the best upper abdominal activating exercises that exist.
It was one of Arnold Schwarzenegger favorite core exercises for a reason.
If it worked great for one of the greatest bodybuilders in human existence, then it will surely work for you.
For best results, perform 3 sets of 10 repetitions, three times a week.
This is a very underrated exercise that requires a huge amount of stability and core strength to perform.
It activates the deep abdominal muscles, lower back, and abs.
Also, you’ll get a great shoulder stretch after you perform each repetition.
Posture will be improved as well.
To perform it, all you need is a BOSU ball.
Perform 20 rollouts, for 3 sets, three times a week.
Aim to achieve a perfect form with every single repetition.
Below, you can check a video of how this exercise is done correctly.
This is a very cool exercise that in my opinion is very underestimated and improperly performed.
There are tons of reasons why you may want to do this exercise if you suffer from rib flare.
This exercise is a very simple way to correct anterior pelvic tilt (which is extremely common in people with pectus excavatum and rib flaring).
Use this as a cue to achieve better bracing through the ribcage.
While performing the exercise, you’ll be able to properly brace through the trunk in the anterior.
While performing this exercise, you need to be extremely patient with the movements.
That’s the only way how you can correctly brace your ribcage and activate your deep core muscles.
Your number one focus during this exercise is to keep suitable bracing through the trunk.
Aim to perform 10 repetitions with each leg, for 3 sets.
Do this at least twice a week. If it is too easy for you, you can also grab some weight in your hands.
Deep abdominal breathing is an excellent way to increase your chest volume 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 correct 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.
I recently stumbled upon a fitness expert, who goes by the name of Elliott Hulse.
He 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.
At first, I was skeptical about how performing these tribal set of exercises will help me with my rib flaring.
But I decided to give them a try.
Surprisingly, this very first try was enough to convince me that I should perform these deep breathing exercises on a daily basis.
I felt that all of my muscular tension in the chest and abdomen was gone.
At first, you will vibrate a lot during these breaths.
Don’t be scared. That is trauma and tension leaving your body.
Preferably, you should perform these breathing exercises in the morning or in the evening.
They are very simple to perform, and all you need is 5 minutes in your day.
The exercise I recommend the most is called the bow.
First set your feet a shoulder-width apart.
With your 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 and eyes as wide as you can, and breathe deep inside your abdominal wall.
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 to maximize the effects of the exercise.
After just a couple of weeks of constant deep breathing, you can notice that the rib flaring is not that noticeable anymore.
Below is a video of Elliott Hulse demonstrating how you should perform these exercises.
You won’t lose anything if you try them.
See how great you feel after each session.
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 they'll benefit you, in the text above.
The only exercise I added was the bioenergetics.
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 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 ribcage, back to it's 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.
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.
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 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.
It may seem frightening at first, but there is absolutely nothing to worry about.
Most women look at rib flare throughout 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 play a part in this.
For those who suffer from rib flare pain during pregnancy, I have a couple of tips for you.
Avoid sitting in short chairs that force you to bring your flared ribcage to the pelvis.
Doing this will apply pressure to the rib area and may worsen the pain to a great extent.
I’d recommend you switch sitting and laying positions as often as possible, as soon as you feel pressing pain.
If you want an instant relief as soon as you feel some pain in the protruding ribs during pregnancy do the following two things:
Pain Relief Step-by-Step
Bend the arm sideways.
Lift the arm on the side where the pain occurs, and bend it sideways, away from the discomfort. If this doesn’t decrease the pain, do the following.
Then, sit in a cross-legged position, just like you would when you’re meditating.
Put your hands overhead just like you’re praying.
Hold that position for 1 minute to eliminate any pain.
If you’re a fan of meditation, you can also do that for as long as you’re comfortable sitting.
Sharply focus on the pain, and as soon as you do that, it will go away.
These two exercises are a great alternative to taking painkillers, which can be harmful to your body during, and even after pregnancy.
How to Perform the Stretch, Step-by-Step
Stand in front of a wall, with your feet set at shoulder-width apart. Stay no further than 60 cm away from it.
Extend both of your arms and put your palms on the wall at a 90-degree angle.
Stretch your shoulder joints as much as you possibly can.
You should hold this position until you feel uncomfortable.
Do this as often as you want, as there aren’t any side effects from this exercise.
What this does is it raises the thoracic diaphragm and flared ribs away from the uterus.
This stretch represents the downward facing dog in yoga.
It is one of the best stretches to improve shoulder mobility, improves your posture and relieves rib pain during pregnancy.
But, doing yoga in the third trimester of the pregnancy can be quite uncomfortable.
This is where this exercise specializes in.
It mimics the very best yoga pose, without putting your body under any pressure.
If you do these exercises as you feel any pain in your rib cage, you’ll feel instantly relieved from any discomfort.
My advice is to do them as often as you can.
This will bring your flared ribs during pregnancy back into their spot quickly, shortly after giving birth.
As you may already know, protruding ribs aren’t very physically appealing.
However, I can list a few other things that may be bad for your well-being, if left untreated.
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 will be lowered.
These secreted complications are the following:
Reduced connection between the thoracic diaphragm and the rectus abdominis (also known as abs).
People who have natural rib structure, have a connection between the abs and the diaphragm.
This connection is called “Zone of Contact” or ZOC.
If your ribs are flared, this ZOC is gone.
This leads to improper breathing patterns because of poor diaphragmic compression.
Also, this can be a cause for decreased ability to contract the abdominals when needed.
The pelvis is prone to getting into an anterior pelvic tilt.
This is caused by the rib flaring, which pulls your lumbar spine into an awkward extension.
A small amount of anterior pelvic tilt is natural.
However, the excessive type, which is caused by rib flaring leads to a ton of issues.
Just to name a few: increased risk of a knee injury, lower back pain, shortening of hip flexors and lots of other musculoskeletal disorders.
Your abs, hamstrings, and glutes get weaker, the hips and lower back extensors get tighter.
This is a simple, yet devastating recipe for your lower back’s well-being.
As you can see, the body works as one unit. Imbalance in one part will lead to devastation in other parts.
The inverted chest and rib flare conditions prevent your body to have the ability to exhale completely.
There is some “old” air in your lungs that contains a high amount of CO2 and other toxins.
This makes it hard for your body to achieve a Zone of Apposition , also known as ZOC.
What’s worse, your body will have a hard time getting into a parasympathetic state.
This can lead to increased heart speed rate, decreased intestinal and gland activation.
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.
Should I mention that your body will have trouble reaching a parasympathetic state?
All of this is caused by flared ribs.
Please, don’t oversee these issues.
Don’t let protruding ribs destroy your potential as a complete human being.
Proper breathing pattern is achieved by the proper 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), surrounding stabilizing muscles work to increase the chest extension.
The main job of the neck muscles while breathing is to lift the ribcage, up above.
The issue here is that when you’re suffering from rib flare, your abdominal muscles are weak.
They need to pull the ribcage down while exhaling.
However, muscular imbalance here causes improper breathing patterns.
If the neck muscles are stronger than your abs (which is true in most cases of pectus excavatum and sticking out 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.
Treatment of flared ribs can be done in two ways: Physical therapy or surgery.
The surgery is proven to drastically reduce the amount of flare.
It improves 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 ribcage protruding are good applicants for a rib flare surgery.
In their cases, the benefits of pectus excavatum exercises, stretches and breathing can improve the condition, but to a certain extent.
Rib flaring will still be visible, and if left untreated can lead to heart and respiratory problems.
Doctors run a couple of tests to see what should be done during the operation.
Every single patient that has a rib flaring has a unique bone structure.
They check how severe the rib flaring of the patient is and make a surgery plan accordingly.
Doing the following procedure is great to minimize surgery risk.
The three-step process is standard in every case of rib flaring operation:
Rib Flare Surgery Three-Step Process
The first thing they run is a CT (computed tomography) scan on the rib cage.
This is done to see how the chest is structured without cutting the patient open.
Back in the days, the mortality rate of rib flaring surgery was high, because of lack of technology and sterilization.
Operation complications were a very common thing.
The second step is running a heart ultrasound, also known as an echocardiogram.
This is used to check the health of the patient’s heart and surrounding blood vessels.
This test is usually done by a cardiologist or a qualified expert termed cardiac physiologist.
The final step is a respiration test, also known as pulmonary function examination.
This is done to see how much air the patient is capable to exhale, and how fast is that done.
You do this breathing into a mouthpiece that is linked to another device called spirometer.
This records the air statistics and shows whether you have some lung illnesses or not.
After you run all these tests, a review is done to see whether your rib flare is severe and causes some serious health issues.
Doctors will schedule an appointment to discuss these results and tell you whether you’ll benefit from surgery or not.
The protruding rib surgery is called the Nuss procedure.
It is the most suitable type of surgery for most patients who suffer from pectus excavatum and rib flare.
Also, it is the most effective one that yielded the greatest results, with a lower amount of pain and recovery time.
The Nuss procedure is done in around 6 hours period.
Patients won’t lose too much blood if the operation is done perfectly.
However, sometimes the bar placement isn’t so precise, and doctors cut some gentle blood vessels, which can lead to a severe loss of blood.
Rib Flare Operation Step-by-Step
This is a very complicated surgery that needs a small camera to be placed inside your right chest.
Some doctors put the camera in the left chest, depending on which side the rib protrudes are more severe.
It helps the doctors navigate the settlement of the 2 titanium bars under your sternum.
Then the surgeon cuts the sides of your chest and insert these bars.
It takes an immense amount of precision to not cut your sensitive organs like the heart while putting these heavy bars in place.
After the procedure is done, they stitch the cuts on the sides of your chest.
The bars are remodeling the sternum bone to become flattered.
It takes up to 3 years for the chest to get into normal positioning and the rib flaring to be gone.
Just like other types of surgeries, this varies a lot.
It greatly depends on the severity of the rib flaring that was corrected, the amount of blood lost during the surgery, the level of post-surgical pain you feel, etc.
Usually, patients are sent home after about a week.
You need to feel well because the Nuss procedure causes a lot of dizziness after surgery.
After the pain is regulated by mouth-taken medications, you are ready to leave the hospital.
Follow up appointments are arranged by your surgeon 1 or 2 weeks after you leave the clinic.
The Nuss procedure for rib flare is extremely painful, and that is the reason why anesthetics are used.
Before the operation begins, an anesthesiologist puts a thin tube inside your lower back.
That is done to regulate the pain after the surgical process is finished.
If you have unmanageable pain in the chest area, other medications will be used to keep you relaxed during the recovery process.
You will feel severe pain while you’re coughing, breathing and inhaling after the whole procedure is done.
Occasionally, doctors will keep a tiny drainage pipe inside your chest for a week after surgery.
This is done to drain some dangerous liquids and air from your chest, while you stay in the clinic.
Before they send you home, they remove this tube.
The pectus bar removal procedure is just as painful as the surgery.
However, this is usually done after 2-3 years after the operation.
The rib flare surgery cost varies from state to state, and also from patient to patient.
There isn’t an exact estimate of how much it will cost.
I can confidently say that the Nuss and Ravitch procedures for rib flaring cost somewhere between $20 000 to $100 000, without insurance.
I found some useful information about how much patients paid in total, for the procedure.
The information was posted in 2016, but it is still relevant as of today.
M. Philipps Rib Flaring Operation Cost
I stumbled upon a guy, called M. Phillips (he didn’t want me to insert his full name, because of obvious privacy reasons) who underwent a full Nuss procedure to fix his rib flare.
I asked him about how much it costed him in total.
Below is the exact, final bill from his operation:
* This is the total price without an insurance
It is up to you to decide whether your budget can afford to undergo this complicated rib protrudes surgery.
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
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.
As you can see, correcting rib flare isn’t as complicated as doctors make it be.
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 rib protruding on a daily basis, you will correct your flared ribs and sunken chest without undergoing surgery.
Undergoing a rib flare operation will cost you nearly $40 000 and two heavy titanium bars underneath your sternum.
I can say for a fact, that this isn’t pleasurable at all.
You will need at least 3 years to fully recover from this surgery.
It will feel like forever.
I consider myself lucky, to not follow the doctor’s advice and undergo surgery, without exploring all other options.
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 be a routine and you will feel more motivated than ever before in your process of repairing ribs that protrude.