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Nice and VALUABLE Video!! ⇒ DEFINITELY a SOLID ⇒ SUBTITLE needed! My English is okay, BUT to get the DEEP Essence I need to translate to my MOTHER-TONGUE! Embedded/BURNED Subs within a video OR automated by RUclips (Punctuation is MISSING) are ⇒ In BOTH cases: BAD, Bull-Sh…t and »USELESS«!! Since: ⇒ ⇒They are NOT-EDITABLE! Consider adding a SOLID and FREE-floating ⇒ SUBTITLE! ⇉ EVEN now and AFTERWARD! ⇉ Your Channel will gain due to more »LIKES« and »SUBSCRIPTIONS«!
Found this on my way to bed not knowing wtf rib flair was just to find out I have it and was focusing on the wrong thing. insanely helpful and has provided me instant relief. will be rewatching routinely. Thank you!
@@aqbgaming7656 right rib cage flairs out at the side and bottom For years I attempted to over correct with ab excercises and just ended up having shrreded abs and rip flair
I just did the long gentle breath out (instead of resistance breath out) and it moved to the right position. I coughed a lot and felt everything relax. Then did the exercises and I'll be doing these every other day!
Just breathe and your skeletal structure will MOVE WHILE breathing. You breath all day, every day, is your rib flare going away, BRO? Get a fucking brain and stop listening to youtube idiots
As I have gotten older this is a problem that has gotten progressively worse for me. My lower belly sticks out when I exercise and now I know why. Your instructions are very clear. Thank you. I think this will take a lot of practice for me as my ribs want to flare even with these exercises. You are the first person who has made real sense out of this issue. Thank you.
Hi Greg, just want to say thank you for this video. I had a left side rib flare and it bothered me for years. I had always been trying to chunk them in and obviously making the situation worse. Your explanations of the diaphragm movement and common mistakes are EXTREMELY USEFUL!! After just adjusting the breathing method, I had already seen great improvements and regained the center gravity by mere consciousness. My shoulders' mobilities have improved as well. I cannot thank you enough for this! I hope your works will get the recognitions they deserve❤
Congratulation, Sir. Thatś what I call a methodology an willingess to help! So, let me recapitulate in more details the three Three stages(also to help others): 1-Rib cage position shape Breathing Hook lying cage-long gentle exhale holding hands vertically and feeling side and low abdominal tension Side lying -on elbows, refrain fromnot overdoing it! All fours reach - cat stance , back neutral slow exhalation ribs retracted and until slight abdominal tension is felt. 2-Reinforce SKills Right leg on a step, left hand expanding forward (exhale)and backward (inhale) heels up gobble squat holding a weight in front ofour chest, inhale down, exhale up 3- Challenge skills Pullower when lying flat on a bench inhale back not down jus cca horizontally and exhale to vertical position, avoiding lower-rib flare in favor of gerntle lower ab tension. Kettlebell overhead press with one hand-Exhale up withuout arching, inhale down (like at weightlling). Parameters of progression -Highly individual beginners just stage 1, then gradfually to stage 2 ans three roughly with the same amount of time, every other or thrid day. Again, Sir, many thanks for this comprehensive advisory and I alsoliky giving at least one day out between days of training. Best regards. Paul,68, retired martial artisdt. (Does it work equally for men and women?)
This seems related to your previous video. Rib Cage and Pelvis Alignment - Are You Making This Common Mistake? (QUICK and EASY Solution) I was using that to try and address flare, but I guess this video is more direct. Still, I found the other video to be extremely useful & it made me aware of how much I was leaning forward, putting a lot of pressure on my forefoot instead of actually balancing on my heels. When I shifted rearwards that started activating my TA and then my glutes had to start engaging when walking, so it's making a complete change happen in how I put power through to the ground. Great videos and so helpful! There are lots of hacks out there that don't actually address the root causes, but your videos do. Thanks!
You are right this is very related. The other video talks more about the center of gravity where this talks a little more about the shape and position. Thanks for watching and for the comment!! Appreciate it!!
I don't fully understand but it is late at night. I will rewatch this a few times and incorporate these exercises into my routine. Thanks for the clear presentation and u have great looking knees
This video is so perfect and helpful. I learned these exercises in pt for correcting my postpartum rib flare and anterior pelvic tilt. Need to get my rib cage stacked back over my hips. This additional instruction helps me know I'm on the right path with my treatment. I've already experienced relief from low back and hip pain by doing these exercises. Thank you so much for doing what you do
I’ve been dealing with chronic psoas, back, hip tension to the point where my psoas was pinching my nerve causing pain just about everyday for the last 2 years. It took this video for me to realize that my main problem was I just wasn’t breathing well enough throughout my day. Something so simple. Yet makes a world of difference
i read a random comment yesterday about rib flare, i didnt know it was fixable! i used to get a lot of back pain in my middle back that would pull into my ribs and also some days i can barely breathe in because my diaphragm is so tight, likewise i often feel i cant breathe out like a normal person and really have to push, because again, my upper abs are much stronger than the lower ones. so this makes total sense! i actually think a lot of women have this problem from years of sucking in their stomach as a teen and in later years because it was so ingrained in us from a young age
Great stuff Greg! I have noticed that my left hip pushing forward is forcing my left ribs to flare out more, so delaying a left side being primary goal. And that would include hip shift, cross connect and inverted activities as well 👍
Always illuminating information. A lot of my clients have flared ribcage I also try to get my clients to feel a deeper sense of grounding in semi supine and allow the chest- ribs to settle. Matt the pilates teacher.
It's interesting to see such an emphasis on rib flare these days. When I was a new graduate PT in the late 90's we didn't treat this at all. That is to say it was not a dysfunction. What was treated was posture and how posture interacts with diaphragm position. True enough, diaphragm position and mechanical advantage are important to just about anybody but especially anyone with pulmonary issues. I don't focus too much on rib flare as has become the recent trend, rather assess the overall function and specific biomechanics of the problem at hand. But, I'm open to learning new techniques and ideas, so I thank you for your work, guidance and dedication to the subject.
Excellent video! I can feel the effectiveness of the breathing techniques in phase one right away. I love how organized and efficient the presentation is. Your skill at demonstrating the moves while talking is impressive too.
At this point I'm convinced that Google can read my mind lol this has been an issue for me for the longest time since I was over weight and with a terrible posture when I was a teen since then I have gotten in shape and fixed my posture but the little rib flare that remained has been a after thought that I didn't really know that I could fix but thanks to RUclips recommending your video out of nowhere I found that it is basically the position of my guts and is correct able and I already can see a difference. Thanks!
Dude this video is amazing. Just realized today that I've had this for years. Struggled with back pain and weak core, but couldn't seem to work my way out of it. Did PT, Chiro, got MRIs, CAT scan, saw multiple doctors, no help. Some dude on RUclips looking like suave Jesus saved the day. Thanks
Hell yeah man. You can always improve movement. And also accept that you are whole just as you are. Both views together yield the best results. Thanks for watching!
Always had this and thought it was just the genetic shape of my ribs. Just checked now and its totally gone. Never even realized when or how it disappeared but im shocked lol
Finally someone who can name this phenomenon. I have noticed this in my 1 1/2 year old. Is there anything I can do with him to help him? The excercises here are too complex for his age. He has had some excess gas in his guts due to some bacterial overgrowth, that we are working on at the moment. Could that be a cause, as it pushes the gut out?
@@ChaplinPerformance Thank you for your answer! Very much appreciated. Can you be more specific on what you mean by the typical developmental positions? Or where I could find them? Many thanks and keep up the great work!
You might wanna change that title to "what you are doing wrong & how to fix it" or something like that. reading the title made me lose hope that i would get it fixed because i thought it was not possible to fix without injury or something 😂 glad i watched the video all the way through
THANK YOU! I have only done it once right now but they feel great especially the side-lying oblique sit, i can feel my lower rib tuck in slightly. I've always been insecure with rib flare but i hope this will help reduce it
I have a huge difference on my left rib size. And hope this can help me. Once I went to the emergency room because of a insane pain. The doctor said it was a bone formation.. now I see it could be solved with some exercises. I'm on the way to solve this.
Man i love how u break things down and some of the things u say really make sense at many levels. Great detailed plan u have for sufferers of ribflare. Will be trying these tonight!
I have spent about ten years struggling with my posture. I knew something was wrong in about 2008 and starting trying to figure it out in earnest in about 2011. In December of 2021 I discovered PRI. I though I finally had the skeleton key. I had tried every other modality and nothing worked. I spent 6 solid months working on my own to understand PRI and apply it. I started seeing a PRI-aware therapist that August because I just could not get it to work. I bought the right shoes and started doing the exercises as prescribed. Things started moving in the right direction at that point. However, I knew something was still "off." Something was not quite being addressed. I was not diagnosed as "patho PEC" but I could tell there was something wrong with my right side ribs. My therapist kept insisting that I focus on the left. Although I think PRI is the right starting point for understanding (like "paleo" is for diet), my body moved way closer to correct just a day after discovering this video and doing the exercises in it the way you recommend. I was getting really frustrated. This came along at just the right time for me and I truly appreciate it. This was exactly what I needed to cross the finish line and take my life back. It's been a fucking miserable decade if I'm being honest and everything has been on hold (to some degree) while I have been trying to walk right. I owe you for this one.
Hi there! Thanks a lot for sharing with me! I had a very similar experience. Also got heavy into PRI, shoes, glasses even. In the end, I think it was a valuable part of the journey, but ultimately was just a stepping stone. In my experience, just when frustration is highest is when you need to be aware of possible insight coming your way. If this video was it for you, I am PSYCHED! Thanks for watching and stay healing!
When I am lying on my back, the back of my ribcage is pressing against the ground. The ribcage cannot expand on the back. But this is what we are trying to improve. Is this position really good for rib flare？
You might be pressing down too hard or crunching. Or you aren’t getting the deeper abs at the end of the exhale. If you get those right, you’ll feel gently expansion into the ground on inhale. Keep reviewing the cues!
Thank you, Chaplin. What about backbends? I assume they work against. But I love them so much. They also have advantages, like keep spine flexible. How to counterbalance?
Could bras affect the flaring as well? I think that has affected mine. I’m now more aware to not wear too tight of bras but I wonder if they may contribute to rib flaring and also not taking them off at night…
What is the best sleeping position with left side rib flare? I started having rib flare 4 years ago after having my 2nd child and I have been dealing with this on and off. I have just learned in the last year that it is called rib flare. I also have diastis recti, which I think may be contributing to the rib flare.
A short google search will help you see various flavors of rib flare. Rib flare can happen in isolation or in combination with other chest wall anomalies. There’s not one singular visual representation of rib flare
Hello. I have mild pectus excavatum and a protruding belly. Im in general good shape, athletic and with low body fat. It bothers me enormously to have my stomach sticking out. Will these exercises fix it, or is there a better way to go about it?
Everything happens physically for you do to a metaphysical imbalance. How would a body be benefiting from a rib flare position and what nerve innervations and emotional connections can be focused upon to give a better intention for your exercises?
You are awesome at explaining and showing how to do this. I'm trying to incorporate this into fixing my Diastasis Recti (I'm a male) and never really exercised this sort of muscle group and my belly grew but I don't have fat to pinch, it's all solid. I do IT / tech work all day and I find myself with bad posture and letting my belly bulge when sitting in a poor position because these muscles got weak. I'll check back in a month or two with results.
I have costochondritis and I noticed after just 3 breaths my rips started to hurt, nonetheless I will keep practicing and hopefully minimize how exposed my rips are😁
Very great explanation! What is the best way to incorporate correct breathing into evereyday life, e.g. sitting at the desk or walking, carrying groceries, ...?
Awesome video Greg! Thank you for sharing many valuable contents. May I ask you a question? It seems that the lower ribs have been anchored by the obliques preventing it to flare up and allowing the ribs above to expand outward. But does that mean that those lower ribs should not expand and not lift up during inhalation? or there is still some degree of controlled elevation of those lower ribs? Cause i can picture in my mind the tug war in between the neck and the abs elongating the ribcage but many anatomy video of the ribcage shows elevation and expansion of those distal lower ribs. thanks again for the video
Great question. You’ll still need to drive expansion. The oppositional force of the diaphragm will prevent the diaphragm from staying descended and pulling inward on the rib cage instead of outward. We need to make sure we get that diaphragm into a fully relaxed state on the exhale and then control the rate of descent on inhale. This will guide expansion into the rib cage in a more distributed fashion
I have pectus exacavatum, my doctor doesnt refer me a operation, Exercise take years of hard work with uncertainty of fixing it, I want to fix this, i dont know what step should i take, 🥺🥺
When I was a kid I had open heart surgery. I also have issues with my chest wall. Surgery on your chest wall can be a very traumatic event, so I wouldn’t recommend it lightly. The chest appearance itself is not the major issue as much as the function of how you can move and breathe. Those things can be trained through exercise. I think that I your best option
What’s funny is, I never thought this was a thing.. I just thought my rips are that way genetically. I have one rip that’s dented in, little research I did where people discussing that people are just build different 😂
Another question, if you're able to answer: in children, particularly a boy, who has clear rib flare and belly distension, is it possible that this downward pressure on the organs could be a cause of wetting his pants? Kiddo is 5.5 years. Curious what your thoughts might be.
I couldn’t necessary see a direct link there. To the best of my knowledge, bed wetting at that age would be associated with increased stress in the absence of another medical condition. Stress could also explain altered breathing strategies and the rib flare.
I've had a left side rib flair for years due to Brazilian Jiu-Jitsu and always thought I'd micro cracked a rib or something (lotta sore ribs after classes) sounding more like now I have a rib flair but I've spent about 30-45mins trying and reviewing this video with little to no results? I feel I've followed it well but could a long time of not treating it sooner and it being froze a bit? Or possibly the tension of back/hip muscles from other injuries be causing the ribs not to move as freely? I hope for a reply and possibly 1 on 1 conversation on fixing and prevention moving forward in athletics and martial arts.
I'd watch this first: ruclips.net/video/WkBROvkJ-RY/видео.html What you mentioned about limited movement options in the back and hips could be playing a role, in which case some targeted restorative programming could be of benefit.
@@ChaplinPerformance Thanks! I'll give it a shot. As well I have started my PT to help other issues and will see if they see the flair as something bad enough to help fix as well. Watching this video has made me want to pursue a bit more PT help so double thanks!
Hi Greg. Thank you for this video. I have a question. My lower and mid-back don't stand straight when I do leg raises and any exercise that requires a straight back. My question is, is my mid-back arched because of the position of my ribcage? If that's the case, should I not do ab workouts? I'm a beginner so I don't have much knowledge. I'm trying core strengthening exercises so that it may can help with the problem. Can you help me pls?
I've had a rib flare for as long as I can remember, but never knew what it was called until now. I thought it was something I'd need surgery for, and have been wanting to get it fixed since I was 10 years old. I've been trying phase 1 over the past few days, but I must be doing something wrong because my ribs don't seem to go down like yours. When laying down like in phase 1, the height of my ribcage is more than twice that of my stomach. Will it eventually fix my rib flare after a few weeks/months of doing this?
a question: since i'm a freak who hits the gym 5-7 days a week, i've adapted a lot of lat pullovers into my sessions, as some sources i trust tell me the movement extends the ribcage. is that in any way correlated with fixing rib flare, or at least improving on the issue? edit: suppose my question's been answered, thank you :D i've had rib flare for the longest time without ever realizing it was a thing because i was overweight and insecure, hence shitty posture and all. ever since hitting the gym daily and putting on that "whatever it takes" mindset to get stronger and an aesthetically pleasing physique, dieting down has really shown me just how bad this shit's become for me by breathing through my chest for YEARS (correct me if i'm wrong on that bit). basically gotta unlearn and then relearn breathing.
The pullover challenges your ability not to flare. So it depends on how you do it. In regards to the breathing. It’s more about learning to round out your strategies overall so you have access to different strategies. There’s no one best way but if you have a rib flare, you’ll need to be able to drive posterior and lateral expansion. I’d suggest continuing to train hard but add in some of the work mentioned here to round out and then maintain your available breathing strategies. Over time your body will start to incorporate lateral and posterior expansion without you having to think about it consciously
Interesting! all these years I have been told to get as much curve on the lower back as possible and to lay down with a towel under the back to keep it that way. I have always wondered why my ribs stick out like they do. I do have a problem with my lower back from time to time.
I am watching this now... But many of these comments FEEL like bot comments. I remember my doctor telling me, "that's just your skeletal structure, you can't change that". Currently 3 chapters in and still not sure if this is satire or if my mind is about to explode if these work.
Also Greg for the side lying oblique sit ! Is it best for me to not push myself back or not before starting the breathing ? Because im aporiaching things from a top down strategy and I don't want to create another compensation by tucking my pelvis
Number one is to get into the position and to assess what you feel and see there. Use the arm to reposition the rib cage as needed and then assess the pelvis. When in doubt, use subjective and objective measures to categorize the response with each parameter. Collect data over time and you'll begin to understand what strategies work best for you
It's not necessarily about chest vs. belly. It's more about allowing for the diaphragm to relax on the exhale and then to have slight opposition from the abdominals on the inhale
Dear Greg; I love your Breathing blog about the ribcage, sharing relentlessly. This here is mind blogging ribcage work. Nowhere to be found. Multifaceted, precise but simple enough. I work on exact this as an functional Breathing Instructor and structural BodyWorker. And your own example being correctly aligned (not many to find) acts as learning by observing. I share this with all my clients. I started to correct pelvis tilt via the ribcage a while back now. It is easier for people to correct the ribcage then the pelvis tilt. Because it is easier to 'feel' the ribcage rotation. Please - could you put this video also under a different name - 'How to use the ribcage for correct Posture' or 'Help to structural align via the ribcage' or any. This way more people will find when searching for 'alignment'. I am also a Somatic Practitioner and work in Psychiatry on all this - this loosening of holding patterns in the ribcage has a huge impact on our Mind-Body-Connection! BRAVO Greg and THANK YOU!
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Nice and VALUABLE Video!! ⇒ DEFINITELY a SOLID ⇒ SUBTITLE needed! My English is okay, BUT to get the DEEP Essence I need to translate to my MOTHER-TONGUE! Embedded/BURNED Subs within a video OR automated by RUclips (Punctuation is MISSING) are ⇒ In BOTH cases: BAD, Bull-Sh…t and »USELESS«!! Since: ⇒ ⇒They are NOT-EDITABLE! Consider adding a SOLID and FREE-floating ⇒ SUBTITLE! ⇉ EVEN now and AFTERWARD! ⇉ Your Channel will gain due to more »LIKES« and »SUBSCRIPTIONS«!
Found this on my way to bed not knowing wtf rib flair was just to find out I have it and was focusing on the wrong thing. insanely helpful and has provided me instant relief. will be rewatching routinely. Thank you!
Can you please tell me what you have i have my left rib cage sticking out at bottom and it is causing me to have an uneasy feeling.
@@aqbgaming7656 right rib cage flairs out at the side and bottom For years I attempted to over correct with ab excercises and just ended up having shrreded abs and rip flair
I just did the long gentle breath out (instead of resistance breath out) and it moved to the right position. I coughed a lot and felt everything relax. Then did the exercises and I'll be doing these every other day!
That is awesome!! You got that diaphragm to let go!!! Great work
how is it so far ? can u undate us !
@@kiraclown9944 if it starts flaring up I just breathe out all the way slowly and focus on the diaphragm and it works!
Just breathe and your skeletal structure will MOVE WHILE breathing. You breath all day, every day, is your rib flare going away, BRO? Get a fucking brain and stop listening to youtube idiots
@@miigs4167 cope bot comment
As I have gotten older this is a problem that has gotten progressively worse for me. My lower belly sticks out when I exercise and now I know why. Your instructions are very clear. Thank you.
I think this will take a lot of practice for me as my ribs want to flare even with these exercises.
You are the first person who has made real sense out of this issue. Thank you.
Hi Greg, just want to say thank you for this video. I had a left side rib flare and it bothered me for years. I had always been trying to chunk them in and obviously making the situation worse.
Your explanations of the diaphragm movement and common mistakes are EXTREMELY USEFUL!! After just adjusting the breathing method, I had already seen great improvements and regained the center gravity by mere consciousness. My shoulders' mobilities have improved as well.
I cannot thank you enough for this! I hope your works will get the recognitions they deserve❤
Hey Felicia!! Thanks so much for your comment. It makes me super happy and motivated to hear feedback like this! Glad you are feeling better! 🙌🏼
i did not particularly have a problem with rib flare but this way of breathing feels very good and relaxing...dope!
Congratulation, Sir. Thatś what I call a methodology an willingess to help!
So, let me recapitulate in more details the three Three stages(also to help others):
1-Rib cage position shape Breathing
Hook lying cage-long gentle exhale holding hands vertically and feeling side and low abdominal tension
Side lying -on elbows, refrain fromnot overdoing it!
All fours reach - cat stance , back neutral slow exhalation ribs retracted and until slight abdominal tension is felt.
2-Reinforce SKills
Right leg on a step, left hand expanding forward (exhale)and backward (inhale)
heels up gobble squat holding a weight in front ofour chest, inhale down, exhale up
3- Challenge skills
Pullower when lying flat on a bench inhale back not down jus cca horizontally and exhale to vertical position, avoiding lower-rib flare in favor of gerntle lower ab tension.
Kettlebell overhead press with one hand-Exhale up withuout arching, inhale down (like at weightlling).
Parameters of progression -Highly individual beginners just stage 1, then gradfually to stage 2 ans three roughly with the same amount of time, every other or thrid day.
Again, Sir, many thanks for this comprehensive advisory and I alsoliky giving at least one day out between days of training. Best regards. Paul,68, retired martial artisdt. (Does it work equally for men and women?)
This seems related to your previous video.
Rib Cage and Pelvis Alignment - Are You Making This Common Mistake? (QUICK and EASY Solution)
I was using that to try and address flare, but I guess this video is more direct. Still, I found the other video to be extremely useful & it made me aware of how much I was leaning forward, putting a lot of pressure on my forefoot instead of actually balancing on my heels. When I shifted rearwards that started activating my TA and then my glutes had to start engaging when walking, so it's making a complete change happen in how I put power through to the ground. Great videos and so helpful! There are lots of hacks out there that don't actually address the root causes, but your videos do. Thanks!
You are right this is very related. The other video talks more about the center of gravity where this talks a little more about the shape and position. Thanks for watching and for the comment!! Appreciate it!!
I don't fully understand but it is late at night. I will rewatch this a few times and incorporate these exercises into my routine. Thanks for the clear presentation and u have great looking knees
This video is so perfect and helpful. I learned these exercises in pt for correcting my postpartum rib flare and anterior pelvic tilt. Need to get my rib cage stacked back over my hips. This additional instruction helps me know I'm on the right path with my treatment. I've already experienced relief from low back and hip pain by doing these exercises. Thank you so much for doing what you do
I’m so happy to hear this!! Thanks for watching and for your feedback!
I’ve been dealing with chronic psoas, back, hip tension to the point where my psoas was pinching my nerve causing pain just about everyday for the last 2 years. It took this video for me to realize that my main problem was I just wasn’t breathing well enough throughout my day. Something so simple. Yet makes a world of difference
This is what is happening to me and its causing pain up the affected hip side toward my ribs on the side horrible!
i read a random comment yesterday about rib flare, i didnt know it was fixable! i used to get a lot of back pain in my middle back that would pull into my ribs and also some days i can barely breathe in because my diaphragm is so tight, likewise i often feel i cant breathe out like a normal person and really have to push, because again, my upper abs are much stronger than the lower ones. so this makes total sense! i actually think a lot of women have this problem from years of sucking in their stomach as a teen and in later years because it was so ingrained in us from a young age
Thanks for taking the time to correct the details. Great content!
Thanks so much for watching. Glad you got some value from it!!
bless your soul. i have been so insecure i’ve gone to doctors and they all didn’t know what was wrong with me but this is it!!!!
Awesome. Glad it’s helpful!
Great stuff Greg! I have noticed that my left hip pushing forward is forcing my left ribs to flare out more, so delaying a left side being primary goal. And that would include hip shift, cross connect and inverted activities as well 👍
Awesome! Love those activities. Don’t forget to progress them to upright activities over time!
Always illuminating information. A lot of my clients have flared ribcage I also try to get my clients to feel a deeper sense of grounding in semi supine and allow the chest- ribs to settle. Matt the pilates teacher.
Thanks so much for watching. Totally agree that grounding is that name of the game.
It's interesting to see such an emphasis on rib flare these days. When I was a new graduate PT in the late 90's we didn't treat this at all. That is to say it was not a dysfunction. What was treated was posture and how posture interacts with diaphragm position. True enough, diaphragm position and mechanical advantage are important to just about anybody but especially anyone with pulmonary issues. I don't focus too much on rib flare as has become the recent trend, rather assess the overall function and specific biomechanics of the problem at hand. But, I'm open to learning new techniques and ideas, so I thank you for your work, guidance and dedication to the subject.
Thanks for this I have been dealing with this issue almost for a year and I already felt a bid difference after doing it.
Thanks awesome.. remember to take it one level at a time. Come back a few times a week and master each level
Wow, your videos are certainly timely and relevant!
So glad to hear it! Thanks for watching!
Excellent video! I can feel the effectiveness of the breathing techniques in phase one right away. I love how organized and efficient the presentation is.
Your skill at demonstrating the moves while talking is impressive too.
You're great at explaining clearly. So informative.
Thanks so much!
At this point I'm convinced that Google can read my mind lol this has been an issue for me for the longest time since I was over weight and with a terrible posture when I was a teen since then I have gotten in shape and fixed my posture but the little rib flare that remained has been a after thought that I didn't really know that I could fix but thanks to RUclips recommending your video out of nowhere I found that it is basically the position of my guts and is correct able and I already can see a difference. Thanks!
That's an amazing progress! You are most welcome!
Thank u !!! This is the only video that actually worked
So happy it helped you!
This is great, explains everything so well. Thank you 🙂
Glad it was helpful!
Such an informative video, clear description👍🏻👍🏻👍🏻
You know what your talking about. I subscribed. Thank you.
Thanks for the sub!
Can you pls make a follow along routine? So that we can include in our workouts
i think it would have been a good idea to show these exercises without a t-shirt because you can see much more that way
Thanks for the feedback!
Definatly can't masturbate to this. That shirt needs to come off
@@ChaplinPerformance he just wanted u to take shirt off
@@M_u_t_e96024 lmao
I think it would be better if you oiled up before so we can see the lines of bones and muscles better
(I have persuasion 10 you have to believe me)
Absolute gold.. the in depth articulation is just 🔥thank you so much !!
You are so welcome!! Thanks for watching!
Was looking for a video about Rick Flair, but now I found a new problem on my body I previously didnt know about!
FANTASTIC INFO
THANK YOU SO MUCH 👍🏻
Thanks Greg! Finally I can understand how to address my posture problems :)
You are so welcome!! Good luck!
Thank you, so helpful, as always!
You are so welcome!
Dude this video is amazing. Just realized today that I've had this for years. Struggled with back pain and weak core, but couldn't seem to work my way out of it. Did PT, Chiro, got MRIs, CAT scan, saw multiple doctors, no help. Some dude on RUclips looking like suave Jesus saved the day. Thanks
😂
Number 34 on the list on problems I never knew I had.
Might not be a problem... ruclips.net/video/WkBROvkJ-RY/видео.html
Wow best video on the topic, where did you learn how to fix this? I really didn't expect the breathing exercise to be so effective
Rib flare? Whooo!
Woooo!!!
My pectus excavatum has been a huge insecurity of mine for years. Your video helped me realize that although I can’t fix it i can certainly try!
Hell yeah man. You can always improve movement. And also accept that you are whole just as you are. Both views together yield the best results. Thanks for watching!
How’s it going man
Nice video dude thanks
BOMBASTIC!
Always had this and thought it was just the genetic shape of my ribs. Just checked now and its totally gone. Never even realized when or how it disappeared but im shocked lol
I've always felt the same. Did you stick with this?
Wow already felt my ribs at the first exercise im gonna update this in 2 weeks
How is it going?
@@hugofontes5708 i did jack shit i didnt stick to it man and im really sad about it but ill be starting back tomorrow ill inform you
ima try to do this and record my progress
Thank you so much
why he looks like Jon Snow?
This is what he does beyond the wall
Peter Jackson
Finally someone who can name this phenomenon. I have noticed this in my 1 1/2 year old. Is there anything I can do with him to help him? The excercises here are too complex for his age.
He has had some excess gas in his guts due to some bacterial overgrowth, that we are working on at the moment. Could that be a cause, as it pushes the gut out?
Yes I’d just encourage typical developmental positions and trying to get the usual routines in order
@@ChaplinPerformance Thank you for your answer! Very much appreciated. Can you be more specific on what you mean by the typical developmental positions? Or where I could find them? Many thanks and keep up the great work!
You might wanna change that title to "what you are doing wrong & how to fix it" or something like that.
reading the title made me lose hope that i would get it fixed because i thought it was not possible to fix without injury or something 😂
glad i watched the video all the way through
THANK YOU! I have only done it once right now but they feel great especially the side-lying oblique sit, i can feel my lower rib tuck in slightly. I've always been insecure with rib flare but i hope this will help reduce it
I can combine it with weights, I train one muscle per day (5 days) and I take it to the limit
I have a huge difference on my left rib size. And hope this can help me. Once I went to the emergency room because of a insane pain. The doctor said it was a bone formation.. now I see it could be solved with some exercises. I'm on the way to solve this.
Calm and helpful... i like it!
Thank you!!
Man i love how u break things down and some of the things u say really make sense at many levels. Great detailed plan u have for sufferers of ribflare. Will be trying these tonight!
I have spent about ten years struggling with my posture. I knew something was wrong in about 2008 and starting trying to figure it out in earnest in about 2011.
In December of 2021 I discovered PRI. I though I finally had the skeleton key. I had tried every other modality and nothing worked. I spent 6 solid months working on my own to understand PRI and apply it. I started seeing a PRI-aware therapist that August because I just could not get it to work. I bought the right shoes and started doing the exercises as prescribed. Things started moving in the right direction at that point.
However, I knew something was still "off." Something was not quite being addressed. I was not diagnosed as "patho PEC" but I could tell there was something wrong with my right side ribs. My therapist kept insisting that I focus on the left.
Although I think PRI is the right starting point for understanding (like "paleo" is for diet), my body moved way closer to correct just a day after discovering this video and doing the exercises in it the way you recommend.
I was getting really frustrated. This came along at just the right time for me and I truly appreciate it. This was exactly what I needed to cross the finish line and take my life back. It's been a fucking miserable decade if I'm being honest and everything has been on hold (to some degree) while I have been trying to walk right.
I owe you for this one.
Hi there! Thanks a lot for sharing with me! I had a very similar experience. Also got heavy into PRI, shoes, glasses even. In the end, I think it was a valuable part of the journey, but ultimately was just a stepping stone. In my experience, just when frustration is highest is when you need to be aware of possible insight coming your way. If this video was it for you, I am PSYCHED! Thanks for watching and stay healing!
Can i correct my pelvic tilt with these exercises
Please reply i am so depressed
"Rib Flare" is in the WWE HALL Of FAME
Whoo!
😃❤️🙌🏼
When I am lying on my back, the back of my ribcage is pressing against the ground. The ribcage cannot expand on the back. But this is what we are trying to improve. Is this position really good for rib flare？
You might be pressing down too hard or crunching. Or you aren’t getting the deeper abs at the end of the exhale. If you get those right, you’ll feel gently expansion into the ground on inhale. Keep reviewing the cues!
Pectus carinatum. The lower ribs are bent inwards and flaring.
Excavatum?
Rib Flare was a great wrestler!
nothing can change the nature boy Rib Flare WHOOOOOOOOOOOOO!
Thank you, Chaplin. What about backbends? I assume they work against. But I love them so much. They also have advantages, like keep spine flexible. How to counterbalance?
I like them too. I think of this in terms of options. You want to "collect em all" - Train for access, then maintain!
Could bras affect the flaring as well? I think that has affected mine. I’m now more aware to not wear too tight of bras but I wonder if they may contribute to rib flaring and also not taking them off at night…
nice vid!
Thank you for watching!
I have Cervical Kyphosis. Could it be related?
What is the best sleeping position with left side rib flare? I started having rib flare 4 years ago after having my 2nd child and I have been dealing with this on and off. I have just learned in the last year that it is called rib flare. I also have diastis recti, which I think may be contributing to the rib flare.
Missing from your description of rib flare is some pictures of people who have it. After watching this, I still don't know what it looks like.
A short google search will help you see various flavors of rib flare. Rib flare can happen in isolation or in combination with other chest wall anomalies. There’s not one singular visual representation of rib flare
@@ChaplinPerformance Thanks. I had rib flare when I was younger, not knowing that it was a condition with a name.
Hello. I have mild pectus excavatum and a protruding belly. Im in general good shape, athletic and with low body fat. It bothers me enormously to have my stomach sticking out.
Will these exercises fix it, or is there a better way to go about it?
These exercises can definitely help. Hard to say whether or not there is a better way for you without assessing you!
Everything happens physically for you do to a metaphysical imbalance. How would a body be benefiting from a rib flare position and what nerve innervations and emotional connections can be focused upon to give a better intention for your exercises?
I agree mind and body have no boundary. But I also firmly believe that it is truly individual.
i love rib flair drip by offset!
You are awesome at explaining and showing how to do this. I'm trying to incorporate this into fixing my Diastasis Recti (I'm a male) and never really exercised this sort of muscle group and my belly grew but I don't have fat to pinch, it's all solid. I do IT / tech work all day and I find myself with bad posture and letting my belly bulge when sitting in a poor position because these muscles got weak. I'll check back in a month or two with results.
I have costochondritis and I noticed after just 3 breaths my rips started to hurt, nonetheless I will keep practicing and hopefully minimize how exposed my rips are😁
I only have my left One advanced comparing with the right one
Very common! I’d suggest going to my website and sign up for the free movement breakdown or go grab my breathwork breakthrough from the description
@@ChaplinPerformance ok THX
I have a rib flare on one side of my body but not the other how does that work?
Very great explanation! What is the best way to incorporate correct breathing into evereyday life, e.g. sitting at the desk or walking, carrying groceries, ...?
Absolutely excellent
Thank you very much my friend!
Im confused... Rib flare is unfixable or these exercises show that you can fix it back to normal?
Awesome video Greg! Thank you for sharing many valuable contents. May I ask you a question? It seems that the lower ribs have been anchored by the obliques preventing it to flare up and allowing the ribs above to expand outward. But does that mean that those lower ribs should not expand and not lift up during inhalation? or there is still some degree of controlled elevation of those lower ribs? Cause i can picture in my mind the tug war in between the neck and the abs elongating the ribcage but many anatomy video of the ribcage shows elevation and expansion of those distal lower ribs. thanks again for the video
Great question. You’ll still need to drive expansion. The oppositional force of the diaphragm will prevent the diaphragm from staying descended and pulling inward on the rib cage instead of outward. We need to make sure we get that diaphragm into a fully relaxed state on the exhale and then control the rate of descent on inhale. This will guide expansion into the rib cage in a more distributed fashion
I have pectus exacavatum, my doctor doesnt refer me a operation,
Exercise take years of hard work with uncertainty of fixing it,
I want to fix this, i dont know what step should i take, 🥺🥺
When I was a kid I had open heart surgery. I also have issues with my chest wall. Surgery on your chest wall can be a very traumatic event, so I wouldn’t recommend it lightly.
The chest appearance itself is not the major issue as much as the function of how you can move and breathe. Those things can be trained through exercise. I think that I your best option
What’s funny is, I never thought this was a thing.. I just thought my rips are that way genetically. I have one rip that’s dented in, little research I did where people discussing that people are just build different 😂
Another question, if you're able to answer: in children, particularly a boy, who has clear rib flare and belly distension, is it possible that this downward pressure on the organs could be a cause of wetting his pants? Kiddo is 5.5 years. Curious what your thoughts might be.
I couldn’t necessary see a direct link there. To the best of my knowledge, bed wetting at that age would be associated with increased stress in the absence of another medical condition. Stress could also explain altered breathing strategies and the rib flare.
@@ChaplinPerformance thank you for taking the time to reply!
I've had a left side rib flair for years due to Brazilian Jiu-Jitsu and always thought I'd micro cracked a rib or something (lotta sore ribs after classes) sounding more like now I have a rib flair but I've spent about 30-45mins trying and reviewing this video with little to no results? I feel I've followed it well but could a long time of not treating it sooner and it being froze a bit? Or possibly the tension of back/hip muscles from other injuries be causing the ribs not to move as freely? I hope for a reply and possibly 1 on 1 conversation on fixing and prevention moving forward in athletics and martial arts.
I'd watch this first: ruclips.net/video/WkBROvkJ-RY/видео.html
What you mentioned about limited movement options in the back and hips could be playing a role, in which case some targeted restorative programming could be of benefit.
@@ChaplinPerformance Thanks! I'll give it a shot. As well I have started my PT to help other issues and will see if they see the flair as something bad enough to help fix as well. Watching this video has made me want to pursue a bit more PT help so double thanks!
Thanks so much for the video! Do you know how long it will take to see a different?
There are so many theories out there damn, Conor Harris who I love says something different about rib flarr
Hi Greg. Thank you for this video. I have a question. My lower and mid-back don't stand straight when I do leg raises and any exercise that requires a straight back. My question is, is my mid-back arched because of the position of my ribcage? If that's the case, should I not do ab workouts? I'm a beginner so I don't have much knowledge. I'm trying core strengthening exercises so that it may can help with the problem. Can you help me pls?
Thank you for this 🙏
I wasn't sure I could fix this because was afraid the indents wouldn't fix themselves and I'd just put more pressure on my lungs
I've had a rib flare for as long as I can remember, but never knew what it was called until now. I thought it was something I'd need surgery for, and have been wanting to get it fixed since I was 10 years old. I've been trying phase 1 over the past few days, but I must be doing something wrong because my ribs don't seem to go down like yours. When laying down like in phase 1, the height of my ribcage is more than twice that of my stomach. Will it eventually fix my rib flare after a few weeks/months of doing this?
Hard to tell from your description… there’s a lot of factors at play that are hard to discern without an assessment
a question: since i'm a freak who hits the gym 5-7 days a week, i've adapted a lot of lat pullovers into my sessions, as some sources i trust tell me the movement extends the ribcage.
is that in any way correlated with fixing rib flare, or at least improving on the issue?
edit: suppose my question's been answered, thank you :D
i've had rib flare for the longest time without ever realizing it was a thing because i was overweight and insecure, hence shitty posture and all. ever since hitting the gym daily and putting on that "whatever it takes" mindset to get stronger and an aesthetically pleasing physique, dieting down has really shown me just how bad this shit's become for me by breathing through my chest for YEARS (correct me if i'm wrong on that bit).
basically gotta unlearn and then relearn breathing.
The pullover challenges your ability not to flare. So it depends on how you do it.
In regards to the breathing. It’s more about learning to round out your strategies overall so you have access to different strategies. There’s no one best way but if you have a rib flare, you’ll need to be able to drive posterior and lateral expansion.
I’d suggest continuing to train hard but add in some of the work mentioned here to round out and then maintain your available breathing strategies. Over time your body will start to incorporate lateral and posterior expansion without you having to think about it consciously
Can you drop the link for the free left side rib flare exercises you mentioned at the end? I can't seem to find it. Thanks!
Interesting! all these years I have been told to get as much curve on the lower back as possible and to lay down with a towel under the back to keep it that way. I have always wondered why my ribs stick out like they do. I do have a problem with my lower back from time to time.
I am watching this now... But many of these comments FEEL like bot comments. I remember my doctor telling me, "that's just your skeletal structure, you can't change that".
Currently 3 chapters in and still not sure if this is satire or if my mind is about to explode if these work.
So is rib flair a real thing I should care about that can affect my health or like just a new insecurity to be preoccupied with?
Should You Fix Rib Flare?
ruclips.net/video/WkBROvkJ-RY/видео.html
I only have flair on the left side, and it's always been this way, is it any different then ?
Also Greg for the side lying oblique sit ! Is it best for me to not push myself back or not before starting the breathing ? Because im aporiaching things from a top down strategy and I don't want to create another compensation by tucking my pelvis
Number one is to get into the position and to assess what you feel and see there. Use the arm to reposition the rib cage as needed and then assess the pelvis. When in doubt, use subjective and objective measures to categorize the response with each parameter. Collect data over time and you'll begin to understand what strategies work best for you
Thank you!
My rib flare is caused by scoliosis
Do you think this will still work? Been trying for a few weeks now
what if I have rib flare on only one side?
Wow its quite complicated to understand... And difficult to apply, but I am sure it's very efficient... Just hard to understand and apply.
Just subbed good stuff
Thanks so much glad you enjoyed it!
@@ChaplinPerformance no problem
Where is the link to the free breathwork course he talks about at the end of the video?
The course is no longer free. However you can purchase it at: breathworkbreakthrough.chaplinperformance.com
Did you successfully treated people's rib flare with this methods? If so, how long it took them to see changes
So we shouldn't belly breathe but rather chest breathe? I got confused about the breathing mechanics there.
It's not necessarily about chest vs. belly. It's more about allowing for the diaphragm to relax on the exhale and then to have slight opposition from the abdominals on the inhale
Dear Greg; I love your Breathing blog about the ribcage, sharing relentlessly. This here is mind blogging ribcage work. Nowhere to be found. Multifaceted, precise but simple enough. I work on exact this as an functional Breathing Instructor and structural BodyWorker. And your own example being correctly aligned (not many to find) acts as learning by observing. I share this with all my clients. I started to correct pelvis tilt via the ribcage a while back now. It is easier for people to correct the ribcage then the pelvis tilt. Because it is easier to 'feel' the ribcage rotation. Please - could you put this video also under a different name - 'How to use the ribcage for correct Posture' or 'Help to structural align via the ribcage' or any. This way more people will find when searching for 'alignment'. I am also a Somatic Practitioner and work in Psychiatry on all this - this loosening of holding patterns in the ribcage has a huge impact on our Mind-Body-Connection! BRAVO Greg and THANK YOU!
Can I cure my pelvic tilt with these exercises
But rib flare looks so cool, is there a health risk associated with it?