9 Best Exercises To Correct Rib Flaring And Improve Posture

6. Supine Pullovers

No special equipment is needed for this movement, but you may want to use a towel at first, then a dumbbell as you become stronger.

1. Lay on your back with your knees bent at a 90-degree angle and your feet off the ground.
2. Bring your arms above your head, laying them flat on the ground as if reaching behind you. Keeping your arms straight and hands no further than shoulder-width apart, bring them up until they are perpendicular to the floor. You may wish to grasp a towel between your hands, keeping some tension.
3. Bring arms back to the starting position. Complete 3 sets of 15-20.
4. Once comfortable, grip a dumbbell or kettlebell for the exercise to increase strength.

7. Bench T-Spine Extension Mobilization

For this exercise, you’ll need a workout bench and a straight bar.

1. Kneel 12-24 inches from the bench, depending on your height.
2. Place your elbows on the bench in front of you, with your arms perpendicular to your body. Adjust the placement of your knees so that your hips are at a 45-degree angle with elbows on the bench.
3. Hold bar or PVC pipe in hands as if you are mid-curl. Your elbows should remain at a 90-degree angle throughout the exercise.
4. Keeping your spine straight and core engaged, sit back towards your heels until you feel a stretch in your lats (which cover the back and sides of your ribs).
5. Exhale completely from the diaphragm and hold for 3-5 seconds.
6. Inhale and return to the starting position. Repeat up to 20 times.

8. Swiss Ball Rollout

Also known as an exercise ball rollout or stability ball rollout. You will need an exercise ball appropriate to your height.

1. Kneel in front of the exercise ball with your forearms and fists resting on the ball.
2. Keeping your core, glutes, and shoulders engaged, slowly roll the ball forward until your arms are straight and your body is extended as far as possible without falling. Keep your core engaged throughout.
3. Using your core, roll your body back to the starting position.
4. Complete 3 sets of 8-10 rollouts.

9. Deadbugs with Medicine Ball

You’ll need a medicine ball of challenging weight for this exercise. Use a floor mat as desired for comfort.