A rib flare isn’t just a ribcage issue. It’s a pressure problem. And to fix it, we need to go beyond superficial cues and think about how the body is managing force from the ground up.

What is a Rib Flare?

A rib flare happens when the ribcage lifts and expands forward- typically from excessive arching through the lower back or the lower portion of the ribcage. It often shows up visibly when someone lies on their back and their ribs poke out of their shirt.

But that visible flare is usually the body’s way of compensating for an inability to manage pressure elsewhere. If you can’t access internal rotation at the hips or pronation at the foot, your center of mass shifts forward—and the ribs lift to keep you upright. This postural strategy often leads to limitations in hip and shoulder mobility, poor movement coordination, and difficulty generating force without excessive tension.

To address this, we need to:

• Shift the center of mass back

• Open space in the ribcage and pelvis

• Restore internal rotation at the hips and shoulders

Let’s walk through three exercises that help you do exactly that.

1. Prone Supported Inversion

This position flips the relationship with gravity and decompresses the spine and ribcage by placing your hips above your head.

How to do it:

• Place two yoga blocks or pillows under your knees

• Fold over a bench so your stomach and lower ribcage are supported

• Drop your elbows to the ground in a V shape

• Gently push through the shoulders to lift your torso and inhale through the nose

• You should feel a stretch through the lower ribcage and upper back

This exercise helps shift the center of mass back toward the heels and creates expansion through the back of the ribs.

2. Supine Low Reach with Feet on Bench

This variation targets expansion between the shoulder blades while encouraging the ribs to stay back.

Setup tips:

• Place a pad under the low back (e.g., ab mat or rolled towel)

• Lie on your back with feet together on a bench and knees gently opened

• Reach your arms toward the inner thighs while keeping the neck relaxed

• Inhale and reach further without losing rib or back contact

• Exhale and press down through the heels

By limiting shoulder blade retraction and reinforcing posterior expansion, this drill restores thoracic positioning and shoulder motion.

3. Front Foot Elevated Split Squat with Zercher Hold

This is a high-level strategy to restore internal rotation at the hip while integrating rib positioning and force production.

Execution:

• Elevate the front foot and use a low band for Zercher hold

• Let the band pull you forward slightly, then actively shift the ribcage back

• Keep the inside edge of the front foot grounded

• Inhale into the bottom position, then exhale as you come up

• Maintain ribcage position throughout the movement

This split squat variation helps develop the ability to produce force without arching the low back. It improves lower body coordination while reinforcing pressure regulation through the trunk.

Final Thoughts

A rib flare is rarely just about the ribs. It’s a reflection of how the body is compensating to maintain posture and generate force. By restoring pressure management through targeted movement strategies, we can reduce excessive tension, improve mobility, and build a more efficient foundation for performance.

You can watch my full video breakdown of these movements over on YouTube.

And if you're looking to go further, EVOLVE is my mentorship for coaches and clinicians who want to assess, program, and coach with precision - not templates. Learn more here.