Rib Flare Test

What is Rib Flare?

Rib Flare can be identified visually, by looking in the mirror and seeing if your lower rib cage protrudes upwards and out. 

These flares become more prominent when you reach your arms over your head and take a big breath in. 

Rib Flare can present in three basic shapes (1) Bi-lateral, (2) Left Side, (3) or Right Side. 

When you have a Rib Flare, this will usually signal that your trunk stability is compromised, which will increase stress on your lower back. 

This article is meant to introduce you to the topic with an quick and easy test, but I’d recommend checking out my full guide to Rib Flare after, which will give you exactly what you need to do in order to get your ribs back to full function.

Rib Flare Test 

If you have visually confirmed in the mirror that one or both ribs are protruding, the next step is to see if this rib flare has the ability to lay back down during the exhale. 

One way to test this is by placing your hands on top of the lower ribs, and performing a complete inhale-exhale cycle. 

If your lower ribs do not lay back down, this means that your rib flared position is persistent, and signals that your ribcage is in a chronic state of inhalation. 

Rib Flares signal dysfunction within the underlying diaphragm, and may potentially create negative consequences down the road. These can be musculoskeletal, postural, and may even affect surrounding digestive systems. 

Can you fix Rib Flare?

Yes, it is possible to restore your Rib Flare, and remedy the underlying causes. 

Solutions will require improving rib cage positioning and restoring your internal obliques which reach up and anchor your pelvis to your rib cage. 

I wrote a comprehensive guide covering the most common types of Rib Flares, how you get there, and introduce some simple but super effective exercises to get your ribs back to where they should be. 

If you want to learn more about your specific type of Rib Flare, and what to do about it, I would suggest reading through my comprehensive guide to Rib Flare which I’ve linked in the introduction, which goes through specific solutions for whatever type you may be dealing with.

Are Rib Flares Dangerous?

There are examples of Rib Flares presenting without any accompanying negative issues. 

However, Rib Flares suggest a hyperinflation of the underlying lung, and can catalyze a chain reaction leading to dysfunction of the diaphragm and related functional muscle chains. 

If your breathing muscles and structures are compromised, they can eventually become postural disorders, including lower back pain, slumped shoulders and upper back, forward head posture, and changes in rib position in scoliosis. These are often followed by issues in other biological functions like GERD, constipation, migraines, etc. 

Some of these postural disorders include what is described as Upper Crossed, Lower Crossed Syndrome, and Layer Syndrome, which you can see in the image below. 

Chances are these folks started off with an innocent rib flare, and in compensation, their lumbar spine got pulled forward as a way to get more air into the body (into the belly), and started to feed the posture created above. 

Wrap up

If you are wondering if you have rib flare, and the above tests still leave you confused, I would recommend you read through the full guide on Rib Flare.

If you are interested in learning more the latest strategies and products for your fitness and wellness, have a look around my site to discover more.

If you’ve been looking for a balanced and personalized fitness program that addresses your individual issues (like Rib Flare) at a fundamental level, reach out to me at danny@dannychois.com to get started with a free consultation!