9 Best Exercises To Correct Rib Flaring And Improve Posture

2. Foam Roller Thoracic Spine and Rib Mobilization

You’ll need a sturdy foam roller for this movement.

1. Place foam roller underneath you at your mid-back. You should bend your knees and make sure your feet are planted flat on the ground. Place your hands behind your head and bring your elbows close together in front of your face.
2. Arch your upper back over the foam roller, then come back up as if you’re doing a sit-up.
3. Complete this motion 20 times.

3. Sotts Press

The Sotts Press is a popular warm-up movement for Olympic lifters and CrossFit athletes. You’ll need a light weight bar or tube (like a PVC pipe).

1. Stand with your feet between hip-width apart.
2. Grip the bar with your hands as far apart as comfortable (wider than shoulder-width), arms straight, while holding the bar directly above your head.
3. Position yourself into a very low squat. Take care to keep your knees from tracking inwards or too far forward (they should be in line with your ankles), pelvis tucked under your abdomen, chest up, and glute and abdominal muscles engaged.
4. Exhale forcefully to make sure your ab muscles are engaged. Bring the bar down to your shoulders, squeezing your shoulder blades down and back. You should feel like your hands are trying to move further apart. Do not stick your chest out or arch your back.
5. Press the bar back up. Repeat 20 times. Rest and complete two more sets.

4. Thoracic Side Bend

For this movement, you’ll need a sturdy foam roller. You can find foam rollers at your local gym or purchase one at a sports goods store.

1. Roll to your side and place the foam roller along your ribs. Move up and down on the foam roller until you land on a tender or sore spot.
2. Raise your upper arm up and over your head for a side-bend motion.
3. Return to the starting position, and repeat for a total of 20 reps.

5. Kneeling Cable Pullovers

For this exercise, you’ll need a cable machine with a straight bar or rope attachment.

1. Kneel in front of the cable machine (use a mat under your knees for comfort if desired).
2. Grasp the bar and lean slightly forward at the hips, keeping your head and neck in a neutral position.
3. Keeping your arms straight, pull the bar down from above your head towards your knees. Make sure to keep your back straight and keep your ribs from flaring outwards while performing the movement.
4. Perform 3 sets of 10-15 reps with a challenging weight resistance.
5. Once you’re comfortable, try them standing up.