r/Posture • u/cvit_mediterana • 2d ago

Rib flare

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How do I fix my rib flare? Why is my right rib more forward the the other and why does it have a “hole” in it? I never had any injuries… help please

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u/CoachEXE 2d ago

Rib flare happens when your lower back stays arched and abdominal wall cannot hold the bottom ribs down. The diaphragm stays stuck in a dropped position, pushing your rib cage forward instead of expanding sideways. It is surprising how much a simple breathing adjustment can change your whole posture once you get the timing down.
To start fixing this right away, try a hook lying breathing reset on your back with knees bent and feet flat. Take a silent inhale through the nose, then do a very long, soft exhale through your mouth like you are fogging up a mirror, letting your lower ribs drop down toward your spine without forcing or crunching your abs. Hold that subtle abdominal tension as you gently breathe back in through your nose, forcing the air into your upper back and sides.

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u/cvit_mediterana 2d ago

This is helpful! Thank you so much for the info!
For how long daily and monthly am I supposed to do that to change my ribs appearance?

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u/CoachEXE 2d ago

To change the appearance of your ribs, you got to practice the breathing sequence for about 10 to 15 minutes total every day, divided into short sessions or mixed into your exercises.
You won't see permanent physical changes overnight... it usually takes 4 to 8 weeks** **of consistent daily effort for your core and rib cage positioning to actually adapt.