What are the Causes and Support for Flared Ribs

If you’ve ever heard a physical or movement therapist mention “flared ribs,” you might wonder what they’re referring to. While it may sound like a rare medical issue, flared ribs simply describe a condition where the lower front part of the rib cage protrudes forward and outward, rather than sitting in alignment over the pelvis as it ideally should.

In this blog, we’ll explain how to spot flared ribs, the common causes, and how, as both an osteopath and breathwork coach, I can assess and help with the alignment issue.

How to Identify Flared Ribs

An easy way to check for flared ribs is by either lying down on the floor or standing with your back against a wall. If your ribs stick out noticeably this may indicate flared ribs. Additionally, if you raise your arms overhead and you can’t keep your ribs down, it may be caused by a lack of shoulder movement.

 

What Causes Flared Ribs?

Flared ribs aren’t a result of issues with the bones themselves, but rather muscle imbalances around the rib cage. Some common causes include:

 

• Weak core muscles: A weak core leads to instability in the body, causing the ribs to flare out as a way of compensating.
• Abnormal breathing patterns: Inefficient breathing, where the diaphragm and abdominal muscles aren’t working together, can cause the ribs to move out of their normal position.
• Posture issues: An anterior pelvic tilt or excessive arching of the lower back (hyperlordosis) can lead to rib flare.
• Pregnancy: The growing baby can push the rib cage upward and outward, particularly in those with short torsos.
• Stress: High levels of stress may also impact breathing patterns and contribute to rib flare over time.
• Lack of shoulder movement: To compensate for the lack of full movement in the shoulder your lower back may extend backwards creating your ribs to stick out in front.

 

Please note that the common causes listed above are often interconnected and it’s rarely just one cause.

 

Problems Associated with Flared Ribs

Though it may seem like a purely aesthetic issue, flared ribs can lead to a variety of physical movement and breathing problems, including:

• Inefficient breathing can cause overuse of other muscles, making it harder for the diaphragm to function properly.
• Flared ribs can lead to poor posture and spinal alignment issues, which may result in back, neck, and hip pain.
• A weak core means less support for the body’s movements, increasing the risk of injury.

How as an Osteopath and Breathwork Coach I Can Help

Fixing flared ribs requires addressing the root cause — muscle imbalances and poor breathing habits. This is where my combined expertise as an osteopath and a breathwork coach is particularly beneficial.

As an osteopath I can help by:

• Assessing and treating musculoskeletal imbalances that contribute to rib flare.
• Providing manual therapy to improve mobility and posture, ensuring that the rib cage is in a more neutral position.
• Offering tailored exercises to strengthen the core muscles, particularly the deep abdominal muscles, to better support the rib cage.

This is then complemented by expertise in breathwork, as I can:

• Teach proper breathing techniques that help engage the diaphragm and core muscles.
• Offer exercises that retrain your breathing patterns, ensuring that the ribs are moving as they should.
• Guide you through breath-focused practices that not only address rib flare but also improve overall wellbeing by reducing stress and promoting relaxation.

In conclusion, while flared ribs are not a serious medical condition, they can contribute to various physical, movement, and breathing challenges. Over time, this misalignment may lead to discomfort, poor posture, and potentially even pain.