· Mimi · Health · 1 min read
Flared Ribs Exercises
Simple exercises to help reduce flared ribs and improve posture.
Rib flare exercises focus on alignment, breathing, and gentle core control.
They train your ribs to stay stacked over your pelvis during rest and movement.
1. 90-90 Breathing
Lie on your back with legs on a chair.
Exhale fully until ribs drop down.
Inhale through your nose into your back and sides.
Do five slow breaths.
2. Wall Reach
Stand one foot from a wall.
Exhale and reach forward slightly while keeping ribs down.
Inhale slowly without letting ribs pop up.
3. Bear Position Hold
On hands and knees, lift knees an inch off the ground.
Exhale gently to engage your core.
Maintain smooth breathing for 20–30 seconds.
4. Side-Lying Rib Lift
Lie on one side with knees bent.
Exhale and press your lower rib toward the floor.
This helps the ribcage move freely during breathing.
Perform these drills daily or as part of your warm-up.
With time, your ribs will settle naturally, and posture will feel steadier.