Flared Rib Cage
When the lower ribs protrude forward and stick out, this is a sign that the Core musculature is experiencing a Strength or Muscle Imbalance; the alignment and stability of the Lumbar Spine is being compromised.
A Flared Rib Cage points to overactive and/or tight Posterior Trunk muscles that are attempting to manage and stabilize the Spine without adequate amount of assistance from the Anterior Trunk muscles, including the Internal/External Obliques and Abdominals. This Strength or Muscle Imbalance places a disproportionate amount of strain on the vertebrae and discs of the Lumbar Spine (Low Back) and may lead to Low Back Pain as well as other Movement Dysfunctions and compensation patterns.
RX: Practice a combination of soft tissue therapy and effective stretching techniques on muscles that connect around the top of the Rib Cage, especially the First Rib, which includes the Upper Trapezius (Neck and Shoulder Muscle), Scalenes (Neck Muscles), Pectoral Complex (Chest Muscles), and the Latissimus Dorsi (Back Muscles).
Next, practice Activation exercises to strengthen and facilitate proper firing sequences of the following muscles: Diaphragm (Deep Core Muscle), Internal/External Obilques (Lateral Core Muscles), Multifidus (Posterior Core Muscles), and the Transverse Abdominis (Core Muscle).
Finally, practice a variety of breathing exercises that emphasize exhalation. Also practice exercises that integrate the firing sequences practiced in Core Activation exercises with larger Movement Patterns, such as squatting, lunging, running, etc. Once integration is achieved and Rib Flare is eliminated, continue to integrate the Core Firing sequence into exercises that challenge stability, coordination, and balance, i.e. single-leg and/or Change of Direction (C.O.D.) exercises.
