Youtor
Rib Flare Exercises Part 1Core Corrective Exercises
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=IX0DUDAIndE
Follow up video to the RIB FLARE lesson. Now let's learn some corrective exercises to help reduce a rib flare. • The ribs are king in good breathing. • There has been a lot of emphasis on belly breathing but I want to put the focus on your ribs for a minute. Put your hands on your sides (you can sit up or lay flat for this). • Proper breathing: • 🧘🏻♀️Inhale ribs expand out to the side • 🧘🏻♀️Exhale ribs travel in towards the midline • That’s where you should start. Many of us could stand to improve rib function through the simple expansive mobility that good breathing requires. • As far as rib position let’s highlight a rib flare. This is the opposite of upper abdominal gripping where someone is so locked down they can’t get a good inhale. • Ideally we aim for balance between a flared out position and an overly locked down position. • A rib flare can be on one or both sides. Usually the left rib is more pronounced because of our organs and the fact that we’re not completely symmetrical. • And mamas this is very VERY common postpartum. During pregnancy your ribs widen and open up to create space for your growing baby. If you have trouble healing a diastasis recti or can’t manage pressure on pelvic floor and back then your ribs could be to blame. • Rib Flare makes it hard for the core to contract properly and it becomes difficult to breathe properly. • It can often leads to muscular imbalance and dysfunction such as an anterior pelvic tilt, femur being shoved forward in the socket, overly tight back muscles, and tight neck muscles. • That’s because so many muscles are related to ribs. The intercostal, diaphragm, serrated anterior, pectoral is major and minor, latissimus dorsi, scalenes, and rectus abdominis. • With a rib flare you get stuck in an inhalation pattern creating a sympathetic response and shallow breathing. Core muscles, glutes, and hamstrings are over stretched and back and hip flexor complex can be tight and muscles are short. • Check your rib position by laying flat on the ground and feeling both ribs. If they are excessively opened out and flared up than you may have a rib flare. • The ribs externally rotate in inhale (expand) and internally rotate on exhale (pull in and down). Our main breathing muscle the diaphragm requires a zone of apposition (ZOA) to relax, which is why we train a full exhale and action of rib internal rotation to restore a rib flare. • Check out my mini series with 3 videos to help you identify and overcome rib flare. • Want to learn more about breathing? Take our virtual Breathing course for only $97 and use code BREATHE10 to get $10 off the course. • https://breathe-well.mykajabi.com/bet... • Want a freebie? • Get my guide 4 Simple Ways to Breathe Well Today • https://breathe-well.mykajabi.com/Bre...
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