Understanding and Identify a Rib Flare !

Описание: Understanding and Identify a Rib Flare !

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RIB FLARE
Let's talk about rib function, mobility, and position.

Why? Because ribs are king in good breathing.

There has been a lot of emphasis on belly breathing but I want to put the focus on your ribs for a minute. Put your hands on your sides (you can sit up or lay flat for this).

Proper breathing:
🧘🏻‍♀️Inhale ribs expand out to the side
🧘🏻‍♀️Exhale ribs travel in towards the midline

That’s where you should start. Many of us could stand to improve rib function through the simple expansive mobility that good breathing requires.

As far as rib position let’s highlight a rib flare. This is the opposite of upper abdominal gripping where someone is so locked down they can’t get a good inhale.

Ideally we aim for balance between a flared out position and an overly locked down position.

A rib flare can be on one or both sides. Usually the left rib is more pronounced because of our organs and the fact that we’re not completely symmetrical.

And mamas this is very VERY common postpartum. During pregnancy your ribs widen and open up to create space for your growing baby. If you have trouble healing a diastasis recti or can’t manage pressure on pelvic floor and back then your ribs could be to blame.

Rib Flare makes it hard for the core to contract properly and it becomes difficult to breathe properly.

It can often leads to muscular imbalance and dysfunction such as an anterior pelvic tilt, femur being shoved forward in the socket, overly tight back muscles, and tight neck muscles.

That’s because so many muscles are related to ribs. The intercostal, diaphragm, serrated anterior, pectoral is major and minor, latissimus dorsi, scalenes, and rectus abdominis.

With a rib flare you get stuck in an inhalation pattern creating a sympathetic response and shallow breathing. Core muscles, glutes, and hamstrings are over stretched and back and hip flexor complex can be tight and muscles are short.

Check your rib position by laying flat on the ground and feeling both ribs. If they are excessively opened out and flared up than you may have a rib flare.

The ribs externally rotate in inhale (expand) and internally rotate on exhale (pull in and down). Our main breathing muscle the diaphragm requires a zone of apposition (ZOA) to relax, which is why we train a full exhale and action of rib internal rotation to restore a rib flare.

Check out my mini series with 3 videos to help you identify and overcome rib flare.

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