Rib flare is a common compensation that I see regularly. While it may not be problematic for many, it can be associated with movement limitations and sometimes pain.

Often times, a rib flare is associated with dysfunctional breathing in which a person is "stuck" in an inhaled position. As you inhale the ribs externally rotate and flare outward a bit before internally rotating upon exhalation.

A flared ribcage is usually consistent with tension in the back, specifically between the shoulder blades, and at the lower ribs and low back.

Someone with a rib flare usually has a very forward center of gravity, and the muscles on the back of the body are essentially working to pull them backward.

This tension can limit movement options at the shoulder and the hip, which can lead to decreased performance and potentially pain.

However, there are specific drills you can do to reduce the tension in your back and bring your center of gravity backward to reduce your rib flare.

Here are two you can do anywhere to reduce tension, improve your posture, and increase your resilience.