Fix Rib Flare In 1 Exercise (fast results)

Understanding Rib Flare and its Mechanism

In this section, the speaker introduces the concept of rib flare and explains how it affects the position of the rib cage. The mechanism for improving rib flare is discussed.

What is Rib Flare?

• Rib flare refers to a lower rib cage that is in an inhaled position.

• Normally, when we inhale, our rib cage should expand in all directions (front to back, side to side), but if it doesn't, compensatory expansion occurs.

• Compensatory expansion often involves moving the lower ribs up and out of the way.

Importance of Improving Rib Flare

• Improving rib flare helps facilitate better expansion of the back rib cage.

• More space for expansion exists in the back rib cage compared to the front rib cage.

• By focusing on improving back rib cage expansion, more significant improvements can be achieved in reducing rib flare.

Proper Breathing Technique

This section emphasizes the importance of proper breathing technique during exercises aimed at improving rib flare.

Key Points for Proper Breathing

1. Full Long Exhale:

• Perform a soft exhale through your mouth for about 5 to 10 seconds.

• Feel your ribs come down and experience slight tension in your side abs at the end of the exhale.

2. Silent Inhale:

• Close your mouth after exhaling and maintain a subtle hold on your side abs (about 2 out of 10).

• Silently inhale through your nose for about 3 to 5 seconds without engaging your neck muscles.

Exercise: Child's Pose with Pillow Support

This section introduces an exercise called Child's Pose with pillow support, which helps improve rib flare.

Exercise Instructions

1. Get a pillow (about the thickness of your forearm) and fold it in half.

2. Place the folded pillow under your lowest ribs and belly.

3. Assume the Child's Pose position:

• Sit back on your heels, rocking your hips towards them.

• Maintain a relaxed posture with a neutral head position.

• Keep your elbows towards your knees or adjust as needed for comfort.

Breathing Sequence

• Perform a soft, long exhale through the mouth.

• Close your mouth and put your tongue on the roof of your mouth.

• Silently inhale through your nose, feeling the expansion in your back.

If rocking hips back is uncomfortable, use a foam roller for support.

Conclusion and Final Tips

The speaker concludes by summarizing the breathing sequence and providing final tips for improving rib flare.

Recap of Breathing Sequence

1. Soft, long exhale through the mouth.

2. Close mouth and put tongue on roof of mouth.

3. Silently inhale through nose to feel back expansion.

Final Tips

• Adjust elbow position in Child's Pose if necessary for comfort.

• Use modifications like a foam roller for added support if needed.

Remember to focus on proper breathing technique throughout these exercises to achieve optimal results in reducing rib flare.

More Where This Came From

In this section, the speaker explains the seated position for an exercise and the use of a step or chair to maintain proper alignment. The importance of feeling the sit bones on both sides is emphasized.

Seated Position and Alignment

• The seated position requires a step or chair to keep the feet flat while maintaining a 90-degree bend at the knees and hips.

• Regardless of the chair used, it is important to feel the sit bones on both sides throughout the exercise.

• Use a folded pillow placed between the lowest ribs and top of thighs for support.

Opening Up Our Backs

This section focuses on an exercise to open up our backs. Proper positioning, breathing techniques, and maintaining neutral head posture are explained.

Exercise for Opening Up Back

• Fold a pillow in half to about one inch thickness and place it between the lowest ribs and top of thighs.

• Assume a seated position with bent elbows, palms facing towards you.

• Reach forward slightly, protracting your upper body while keeping your feet flat and feeling your sit bones.

• Exhale softly through your mouth, engaging side abs, while maintaining posture with support from the pillow.

• Inhale silently through your nose for about 3 to 5 seconds.

• Repeat this breathing cycle for approximately five breaths.

Important Points

• Maintain neutral head position without excessive forward or backward movement.

• Avoid sitting up during inhalation as it counteracts the goal of relaxing and opening up the back ribs.

• It is better to be slightly slouched than extended in this exercise.

Recommendations

The speaker provides recommendations regarding sets and repetitions for these exercises.

Recommendations

• Perform approximately two sets of five to ten breath cycles for each exercise.

• Focus on opening up the back ribs with these exercises.

• Additional drills can be done to target the front ribs if needed.

The transcript provided does not include specific timestamps for each bullet point.