How to Fix Rib Flare

Rib flare happens when the lower ribs stick out and your chest looks lifted even at rest. It often shows up with tight back muscles, a forward pelvis, or shallow breathing. The fix is not about forcing the ribs down but training them to move with your breath.

Step 1: Reset your position

Lie on your back with knees bent and feet flat. Take a long exhale through your mouth. Feel your ribs drop toward the floor. Keep a light brace in your lower abs. Inhale slowly through your nose and fill the back of your ribs. Repeat for five breaths.

Step 2: Train with control

Try this three times a day:

• Wall reach: Stand one foot from a wall. Exhale fully and reach forward until ribs settle. Inhale through your nose, keeping them in place.
• All-fours breathing: On hands and knees, push the ground away. Exhale, feel ribs move in, then inhale into your back.
• Tall kneeling: Kneel upright with hips under shoulders. Exhale, feel ribs lower, then breathe into your sides.

Step 3: Keep the stack

During workouts, imagine your ribs resting over your hips. Avoid flaring when you lift your arms or press weight overhead. Small awareness checks keep your spine aligned and breathing steady.

Consistent breathing and posture drills will make your ribs settle over time. Patience matters more than force.