On the other hand, symptoms of rib flare include:
- Lower back pain
- Inability to inhale and exhale
- Difficulty catching your breath during cardiovascular exercise
- Upper back and shoulder pain
- Loss of range of motion
- Rib pain
9 Best Exercises for Flared Ribs
Now for the good news: rib flaring is correctable, to an extent. The exercises below are proven methods to correct rib flaring and help prevent it from happening again. If your flared ribs is the result of your genetics, then there may only be so much correction you can get without surgery. Even so, these exercises can help reduce or even eliminate rib flare – or, at the very least, prevent it from getting worse.
1. Thoracic Mobilization with Band
For these moves, you’ll need a large and strong resistance band.
First, make sure to anchor the band on something sturdy, preferably a door frame. Loop the band around your back at rib cage level and face the anchor. Place feet hip-width apart and get into a squatting position, taking care to keep your spine straight, core muscles flexed, and pelvis aligned under your shoulders and back. Complete the following moves for two sets of 30 seconds each.
- Perform alternating one-armed row movements moving from front-to-back. Make sure to squeeze your shoulder blades and back while completing the motions.
- Adjust your door anchor to place it at the top middle of the doorframe. Hold your arms straight in front of you, parallel to the floor. Grab the band and lower your arms to down to your sides. Bring your arms back to starting position, and repeat.
- Kneel on one knee to increase the resistance in your band. Raise your arms straight above your head and in line with your back. Begin squeezing your lats and lower trapezoid muscles, pulling your elbows down until your arms make the shape of a W.
- Return to starting position and repeat.