I’m a junior in highschool and run track. I’ve always ran with a bad posture and I’ve had bad lower back pain and just strength overall. I feel like I over use my hips for that reason so my hips are very tight. My tracks season is just about to start and I haven’t been able to practice for weeks and weeks without injuring myself. I would like to etails if possible to see if you can help me.
Getting the name is always the first step in fixing a problem, I didn't expect this was something that could be fixed, I'm definitely going to try some of these exercises after researching the subject.
@@ZacCupplesPT I meant that names are flawed in the way of clarity, finding a name to a problem and finding the root of a problem is the difference between inviting the killer in and solving the case. To know a name is not to know the essence of a person.
Finally I know now why after training back, the next day I feel in such extension and constantly have to do the cat stretch to feel normal again.. Iv watched over 200 videos on postural correction and never heard this
My man, start working on computers, this will fix all the problems you can possibly have with this :) To speed things up, you can take a small laptop instead of normal workplace - and you're a ? sign in no time!
Thank you I am 70 years old, in the last 4 I have noticed increasing rib flare, I did not wonder why, I just thought it was a natural aging thing. Knowing why and what to do about it is emancipating!
Moço, essa mudança realmente acontece com o envelhecimento. Pelo que lembro, é mais visível em homens essa mudança. Talvez tenha alguma forma de amenizar, mas não corrigir. :)
I’m 15 and extremely self conscious of my rib flare. Pretty sure it’s from exercising incorrectly and sucking in my stomach too much. It makes my ribs look like the biggest part of my torso and it makes me feel uncomfortable. I just found this video and it’s already helped me in realizing I can fix it so thank you :)
@@kayceejames9769 so I’m not allowed to ask abt her progress so Ik if it’s a waste of time? And ur making it sound like I’m some fucking 20 year old creep dawg. I’m literally fucking 16 😭
@@kole7291 So the lower ribcage being prominant doesn't exist? It seems to be something prevalant in my patient caseload. It also seems to be defined in Pubmed - www.ncbi.nlm.nih.gov/medgen/381496 Is pubmed inaccurate?
@@brap97 Sometimes you should, some people breath through their mouth unconsciously and it leads to their jaw not being as sharp as it could be if they breathed through their nose
This was so nice. No judgement, your tone was so comforting! Thank you for explaining it so easily. I know why my ribs are sticking out and how to solve it now. Thank you so much
I had a hard time doing the breathing on hands and knees. For some reason the inhale felt short and exhale also. But then I remembered the foot pressure that you mentioned. It made all the difference for some reason. Inhale was a little easier and exhale more complete. This is the reason why i keep coming back to the same videos to watch them again because these are the small things that might be forgotten at some point when doing the same thing over and over again. Thank you from Finland!
When I was with the dance company in college, we had a kinesiologist on staff. She gave me a similar exercise to correct the forward thrust of my lower back. Needless to say, having my center of gravity along a more concentrated axis made it easier to execute dance movements. Because my developmental years were spent at high altitude I developed a lung capacity of 120% of normal. I developed a habit of breathing shallowly after moving to at or about sea level. This also required conscious correction. It is great to see all these techniques pulled together. The Nickolai system of dance exercises utilize inhaling on expanding movements and exhaling on contracting movements.
whoa, i have scoliosis and "rib flare"! i was here just for the obvious rib flare, but the first exercise pretty helped me with some of my scoliosis problem, my right scapula didn't is too mobile so that was super helpful, i started gym 2 years ago, now i can be considered muscular (88kg, 175cm, 12% bf) that helped me with pulley row's etc etc, thanks o/
There are a lot of videos out there addressing rib flare and getting to the why of it. You, by far, have provided THE BEST and most detailed outline of how to fix this issue in a way that is concise and easy to execute! As a body worker who has some rib flare and belly pooch that I have been battling forever (root cause is from childhood trauma that altered my breathing...been stuck in shallow "fight or flight" breathing patterns my entire life) and clients who struggle with this as well, I THANK YOU for this! Obviously, I also have other postural patterns that affect how my body is stacked (i.e. anteriorly shifted pelvis, posteriorly tilted ribcage) which also affects how well I breathe. I would love to see a video and "your take" on the whole body structure and how each segment counterbalances each other to keep us upright and aligned (hence why I am a big fan of Tom Meyers and Anatomy Trains). Fascia plays a huge role in keeping us "stuck" in these patterns. I guess I worry that people will isolate their "problem" areas and think that this one thing will fix all of their problems.
I’m seeing a PRI practitioner…I’m appreciating your videos as I think they are helping me perform the moves he gives me! Thank you! Iv been seeing him about 4 months, twice a month . No pain gone as of yet. I told him I would be a difficult case as Iv been dealing with this pain for 6 years and too many other practitioners to list!
I never knew what this condition was called. I just figured everyone was different and some folks including myself had a protruding rib cage below their pectorals. Curiously I googled it and within minutes I stumbled across this video. As a fit/athletic built 36 year old I noticed an immediate shift after the very first breathing exercise. I need/will implement this technique into my daily life. Thank you very much!!
Actually needed this. Literally just started trying to find ways to stop my lower back arching inward giving me lower back pain. Also didn't know flared ribs could be corrected
Damn, your a genius. This worked so fast to start. The flair started going away within the first time. I'm going to save this video and keep doing this and see if I fix this issue I have been self conscious about for so many years
Wow! I just assumed this was just ‘my body shape’. The first 4 minutes described my breathing and posture. Now I know there is something I can do about it.
I developed a rib flare after a double mastectomy . My posture adjusted to compensate for the change in weight distribution, which I was really happy with as my shoulders used to be really hunched. Unfortunately, my ribs aren't as happy 😅. It's a bit frustrating to fix one problem just to develop another one, but it's great to know that there is a solution!
Big Z, been battling with this for years and drinking the Kool Aid on forcing the ribs down. This video has been a game changer for me -- and I been watching your stuff for a while.
Randomly got this video recommended by UA-cam. Didn't even know this was considered an issue. Guess our overlords at google know my problems better than I know myself.
i’m 14 and worry about my body imagine like most teens do. i work out and even when i make progress my flared ribs still makes me look like i still have a fat stomach. i figured this was just my bone structure and i’d have to deal with it but finding out that fixing this is possible is very motivating and exciting for me!!
Here is what you need to do when you work out. Lower the weight on everything you are doing. Learn perfect form And technique with lighter weight. The heavier weight you use with bad form, your body will adapt, and you will Get strong in the wrong places/weaker in the wrong places.
@@itsgusas i’ve seen a little bit of a difference after fixing my posture while working out and just in general all the time. i used to have really funky posture where my back would be super curved and it would make it worse but i think it’s gotten better after correcting that. i’m also not sure if this does anything, but i started breathing in my stomach instead of my chest idk it’s hard to explain. i mainly did it just because it’s the ideal breathing style for singing but i think it might help. anyway, overall i think it helps?? if anything i definitely feel better 😋
Great video Zac. Having developed bad rib cage i.e. postural issues through my sports education i struggled with the flared rib issue for decades. I went through all the fixit stages you so aptly demonstrated in the video and all those fixes did was make the problem worse and created some new ones. I began to specifically understand why this was going on as a result of mentally embodying the idea of stand straight shoulders back , which i interpreted as ribs out too ( an old school bodybuilding tactic designed to make the chest “bigger” ) all this did was cause stress and tension thought out the back and spine and actually made breathing more difficult and strained. I joined a dance movement class for exercise and body awareness and within one week the the teacher who was an old master on body movement literally walked up to me put his hands on my lower ribs and then said breathe . For the first time in my life i actually felt breath expansion in the back of my ribs. This single experience lead me down a path of discovery on posture , alignment , efficient movement through breath control , brilliant courses on breathe and rib positioning and now having seen this video adds to my ability to coach clients through similar issues
Awesome to hear! I actually have been programming dancing quite a bit more. Key with that is to move/flow with little tension. It sounds like in these moves you might've been muscling them a bit! Cue I like - Do these exercises as if you don't give a shit about them ;)
Breathing into the back of your ribs should come by default if you've ever used a lifting belt properly. That sounds like it wasn't sports education so much as disinformation you were subjecting yourself to.
Another nice thing about the ‘Prone’ position is that you can put accurate fire power on a point target down range. You’re welcome! But seriously, great video and learned something new and valuable. Thanks dude!
Excellent. This video answers a lot of questions and also shows me how I’ve been making my flare worse. I am having trouble following what you’re doing. It would be extremely helpful if you wore tight fitting clothes or simply no top; your t-shirt is hiding everything when you are on all fours, especially. Thanks so much for the enlightenment! 👍
I know you wont see this since this video is a year old, but I watched so many videos in the past and this stuff never worked. I got recommended this one today and was gonna skip it since they never worked for me. As I was watching I had no faith, but it actually fixed it, instantly too. All day today my rib flare has been pretty much gone except for when I worked out which I have to work on I guess. For those who dont understand what the video is saying, hes basically saying you need to breathe with your gut. You need to relax your stomach and not stress breathe all the time. The stretches he does helps you maintain what your breathing should be at. Again thank you so much for this Zac, I came back searching for this video just to say it helped at the end of the day.
I'm glad to hear you've mentioned faschia alongside other tissues inside the body. This, to me, is a sign of a wise man doing his own learning and research so he could teach others in the best way possible. Respect. :) [Subscribe] clicked.
If you’re reading this, I just wanna say that this 100% works. I know it sounds bizarre, but this is one of the only techniques where I’ve gotten substantial results, and QUICK! 😄 Thanks a lot for this video.
This worked so quickly for me! I will add that I do actively tuck in my rib cage and make sure I’m breathing and positioning my body correctly throughout the day. When I wake up in the morning my body hasn’t “regressed” into flared ribs again - this really works! Thank you! I feel more confident about my body now.
Wow thank you thank you thank you! I have rib flare as a result of pectus excavatum. I followed your exercises for about ten minutes and I kid you not when I say I already notice a big difference, I’m excited to do this routine for a month and see what happens.
@@justinwescott8125it helped quite a bit while I was doing it, but I got lazy and now my rib flare is back. I actually just came back to this video to relearn all the movements
Wow i've been like this since a teen and always wondered why my ribs stuck out so much farther than everyone else and I had all sorts of back and rib issues and in college hurt my ribs to where i constantly experienced slipping ribs and other secondary issues caused by this. I had no idea this was a specific condition and could even be fixed. Doctors were no help and just gave me muscle relaxants. Wow, thanks!
It results that I have flared ribs. I had always thought that I was too skinny and that was the reason why my ribs could be seen. I've been now four months under bulking conditions and gained 10kg of mass and my ribs can still be seen. I believed that simply I wasn't training abs hard enough, so I looked for "exercises to hide lower ribs" and the problem of flared ribs arose. Then I found this video, I'm starting the exercises right now and I hope to be able to hide those ribs!
finally a good video about the topic! With explainations about the muscles and how to contract which muscles. Hard to believe that you can change that with breathing. Im hoping this will start a whole process of body transformation to get rid of many misalignments!
I definitely have rib flare and I'm so glad to find this. I always described my rib cage as tilted. My lower back is always hurting and I can't sit comfortably unless the back of the seat is at an angle so that my lower back is relieved of the weight of my upper body. However, I almost got too much information here and I found myself getting lost in details. I just need to know what to do and how to do it broken down into more manageable parts.
Thank you for this valuable feedback. I try to provide the rationale for why I give the things that I give, not just show the why. Though if you feel like your ribcage is tilted, I have another video coming out on 12/26 that is a bit more digestable. Stay tuned :)
Perfect! I tend to get the ribcage back into position sometimes when doing heavy lifting but always get back to flare when sitting lots infront of the computer... now I know what to do in the "passive" state of life. :)
It looks very complicated but I will definitely give it a shot. I’ve had this issue since I was a teenager. And always thought it was my abs. But I will give this a shot and cross my fingers it will work thank you for dedicating the time to educating your viewers.
You bet! Keys to focus on in the beginning 1. Silent nasal inhale 2. Exhale slow and softly. Pace your reach and exhale 3. SLOW - do the exercises like you are a sloth
I had no idea I could fix this problem of mine, and I had no idea Johnny Sins was so knowledgeable about human anatomy. Well actually, that kinda makes sense.
@@ZacCupplesPT massive shift in ribs and shoulder blade in just the 36 hours since I've started. I wish I had known this when I started PRI last December. I think this is what was keeping me on my right side. Thanks again!
always got told to “suck in that stomach” as a kid. 12 years later i have some of the worst rib flare and hopefully will work on this as i enter my mid twenties
When I was a teenager I went to a doctor to see what was wrong with my ribs flared asymmetrically. He told me "nobody will notice when you get old and fat". Just found out this was fixable at 30 years old. Lots of bad habits to unlearn, but making progress.
Your channel looks great! Glad the algo suggested you. I didn't more than 6 months this year recovering from various back injuries. Have done a ton of chiro and yoga since and am mostly back in shape. Never want to go through that again and learning everything I can to protect my body
Thank you so much! Im really stoked to hear how far you've progressed on your journey! Hope you find the stuff on my channel helps you go even further!
I’ll give this and another video a shot! As someone who is on the slimmer side, my ribs poke out a ton and it doesnt seem like the normal amount either. My ribcage is like double the size of my waist, so hopefully this reduces the flare ^^”
I used to never want to wear anything tight or cropped because even though I workout to flatten my stomach it still makes me look fat and I knew it was a rib flair and I knew it was the cause for making me look like this. I was told it was not fixable but lots of fitness instructors on UA-cam but now there is a solution and I was so happy I almost cried tears of joy.
I'm in PT for problems stemming from being an office worker. I have noticed that with a lumbar pillow, these issues have started correcting themselves, paired with exercises similar to the ones in this video. I totally thought my rib flare was an unfixable thing, but it is slowly going away as I support my lower back.
Seeing you do the exercise on your stomach made me wonder if people that sleep on their stomach are more prone to getting flared ribs. Since you're spending so many hours with gravity pushing it out. I've been a stomach sleeper and I can clearly see the flared side most of my weight used to be on is flatter than the other one.
Very informative video! Thank you for sharing Zac and I do Stack haha. If I understand it well, we are focusing on a full exhale to bring back diaphragm as it often too descend. But now I am a bit confused, in PRI we want the diaphragm to ascend and make the lower abs /lower ribs smaller but in DNS we focus more on the expansion of the lower ribs and lower abs. Can I say that DNS is more suitable when the person already has a good ZOA?
During exhalation you want lower ab/rib smaller to help get air out. During inhalation, you want entire ribcage and ab wall to expand and get bigger to pull air on. You don’t want to force air/position into any specific area, as that will not likely get movement improvements. Hopefully that clarifies
Having recently been to a DNS seminar, yes. If you don't have a good zoa and stack everything they try to coach you to do will just hurt and be futile. And they'll scratch their heads and say 'good try keep working on it' lol Broadly my experience is if you can expand the ribs 360 degrees and not lose that as you exhale, that's good, and if just about anything else happens, that's bad lol
Dear Zac, please respond to my message. This exact rib flare thing has been the leading problem in my entire life (28 years old). From the moment I noticed it it has given me severe insecurity with my body (mental problem side) but also a really hard time breathing. I basically feel out of breath 24/7. Is there anyway I can contact you (ofcourse for payment), if I cannot fix this issue with the tips given in this video? Hope to hear from you… PS: im from the netherlands… which makes things a bit more difficult I guess.
Thank you very much for the content, Zac! I have learned a lot from them. Do you do remote one-on-one consultations? I believe that I need individualized attention to solve some issues. I have pectus carinatum condition, which I wrongly treated with restrictive devices in my early adolescence. I ended up with a lot of weird compensatory mechanisms.
Im a soccer player. It seems rib cage flair has caused massive injuries in my pelvic muscle because i can never seem to relax the muslce. This helps a lot. Thank u
Thank you. I have a larger flair on one side. Ive tried breathing but always diaphragm down... i do have a very tight lumbar. I tried diaphragm up and i got immediate relief. Thnks so much ❤
@@fghnhj1283 I mean yea it worked Just do really high intensity chest workouts and eat a lot more than usual. The chest workouts and push ups help a lot aswell and just try to push your chest foward more
I've been years researching on internet about this problem. I was was consulted by many professionals and got no Diagnose. I was told my ribs were just like that everytime. You are the first professional I found that talked about this and named it - Rib Flare. Until then I thought my ribs had no chance to fix. Fact - I always enjoyed exercising and - did lots of pilates and exercise during lockdowns and always noticed change on the position of my ribs, especially when I did Hypopressive Abs during 6 months everyday. They looked more symetrical and less pointed out. Now with your videos I have really more hope and it also explains the changes that I saw and will start to integrate your exercises on my new workout routine. Do you make online consulting?
Just wanna thank you for making this video :) People pretty much already ask/said everything in the comments, so I'll just let you know that you got a sub from me, keep up a good work!
This video made me realize that i may dont have anterior pelvic tilt, but actually rib flares. The first minutes of the video when you described the symptoms i was like "yes thats me". The fact that i was layed down on the bed with my ribs all over the placer helped me realize it even faster 🤣. I always felt something was wrong with my abs. When i was doing abs on the gym they would just pop out instead of going down. Also my lower back was always in pain while doing abs. My guess after watching this video Is that i wasnt really working that much with my abs, but with my lower back, hence the pain. I asked about this to my gym instructor and he said i was just built like this. I didnt even know rib flares where a thing untill this video. Now when i did the breathing keeping that slightly abdominal contraction while standing up, i immediately felt a relief on my lower back and actually felt a decrease of my back arch. I even felt a relief on my upper back and shoulders too lol. I have a question though, should i keep this slight abdominal contraction all day long? Like Is this what actually a good posture Is?
Awesome that you got some nice changes! But you don’t have to hold it all day. Best posture is one that can change frequently. Ideally the more you practice the more unconscious you’ll make it, which is the goal
Holy s**t this exactly what I have been suffering from for most of my life! 😮 I never knew it was self-caused or fixable. I am 99% sure it is due to my ballrooom dancing background where you were sometimes taugh to use this up and forward thrusting bad Trumplike posture for your upper body, that has been ingrained into my body. And after my core has weakened, it has started to twist my hips and rips into exaggerated and horrible version of this, since my core can no longer maintain the "functional" operation/pose with these tendencies. If only these exercises weren't so hard to do (for me), I can't wait to get some relief on this issue, even a small change would be so welcome
If you have a rib flare only on one side, this video outlines what you would do differently. Check it out - ua-cam.com/video/ByaZ-M9REPc/v-deo.html
i got it one sidet but i can use my abs to make it even. But if i release muscle its uneven again.
@@DVDCDBR Thats because resting tension within the muscle has to change. These movement can help with that
I’m a junior in highschool and run track. I’ve always ran with a bad posture and I’ve had bad lower back pain and just strength overall. I feel like I over use my hips for that reason so my hips are very tight. My tracks season is just about to start and I haven’t been able to practice for weeks and weeks without injuring myself. I would like to etails if possible to see if you can help me.
I hope you see this I don’t know how to tag people on UA-cam
@@lukaskonradsson8308 Hey there,
Have you been medically checked out by anyone to rule out "bad" stuff? that's probably the first line of defense
Getting the name is always the first step in fixing a problem, I didn't expect this was something that could be fixed, I'm definitely going to try some of these exercises after researching the subject.
For sure! It just takes time, practice, and being able to get the concept in more challenging positions. Key is to get that area moving 🤗
although I agree with the sentiments of this comment it is as flawed as names are
@@3jay22 Not sure I follow
@@ZacCupplesPT I meant that names are flawed in the way of clarity, finding a name to a problem and finding the root of a problem is the difference between inviting the killer in and solving the case. To know a name is not to know the essence of a person.
@@3jay22 That is quite true indeed!!!! Great analogy BTW. I'm hoping this video gets people closer to solving the case :)
The fact that you respond to every comment shows how much you care about us. Heartwarming
Of course!!! Happy to help however I can!
Finally I know now why after training back, the next day I feel in such extension and constantly have to do the cat stretch to feel normal again.. Iv watched over 200 videos on postural correction and never heard this
Hope the moves help offset some of the tension!
PRI GUYS! Have been saying this the whole time, just with different words
Sameeee
My man, start working on computers, this will fix all the problems you can possibly have with this :) To speed things up, you can take a small laptop instead of normal workplace - and you're a ? sign in no time!
Im never training back again in my life honestly.
Thank you I am 70 years old, in the last 4 I have noticed increasing rib flare, I did not wonder why, I just thought it was a natural aging thing. Knowing why and what to do about it is emancipating!
Awesome to hear!!! YOU GOT THIS!!!
Moço, essa mudança realmente acontece com o envelhecimento. Pelo que lembro, é mais visível em homens essa mudança.
Talvez tenha alguma forma de amenizar, mas não corrigir.
:)
I’m 15 and extremely self conscious of my rib flare. Pretty sure it’s from exercising incorrectly and sucking in my stomach too much. It makes my ribs look like the biggest part of my torso and it makes me feel uncomfortable. I just found this video and it’s already helped me in realizing I can fix it so thank you :)
Awesome to hear!!!!! YOU GOT THIS!
hows it lookin after a month
@@salt7966 don't ask a 15 year old girl how she's looking, curiosity of the exercise or not
@@kayceejames9769 so I’m not allowed to ask abt her progress so Ik if it’s a waste of time? And ur making it sound like I’m some fucking 20 year old creep dawg. I’m literally fucking 16 😭
@@kayceejames9769 pretty sure he or her is just curious if the video information actually working
I’ve been like this for as long as I can remember… how has no doctor ever pointed this out to me?? Thank you so much! Im already getting started!
Happy breathing :)
Because it's not a thing.
@@kole7291 So the lower ribcage being prominant doesn't exist? It seems to be something prevalant in my patient caseload. It also seems to be defined in Pubmed - www.ncbi.nlm.nih.gov/medgen/381496
Is pubmed inaccurate?
It’s been a year, did it help you at all?
After 30 years i've discovered that not even breathing is something that I do correctly
😂
😂😂 41 years
Dont fuck with your breathing. You will brick yourself.
@@brap97
Sometimes you should, some people breath through their mouth unconsciously and it leads to their jaw not being as sharp as it could be if they breathed through their nose
I can already hear it? "Man, you are one pathetic loser."
It's amazing how proper breathing mechanics reset my posture! Thanks 🙏💪
Happy to hear that!!!!
This was so nice. No judgement, your tone was so comforting! Thank you for explaining it so easily. I know why my ribs are sticking out and how to solve it now. Thank you so much
Happy to help and glad you liked it! 🤗
I had a hard time doing the breathing on hands and knees. For some reason the inhale felt short and exhale also. But then I remembered the foot pressure that you mentioned. It made all the difference for some reason. Inhale was a little easier and exhale more complete. This is the reason why i keep coming back to the same videos to watch them again because these are the small things that might be forgotten at some point when doing the same thing over and over again. Thank you from Finland!
Glad you were able to nail it and happy to have you back at it!
What do you mean about the foot pressure o think I missed something
@@Danno5894 Pressing GENTLY inner part of foot in the ground
What does he mean by reaching I don't see him reaching anything
You can mould your bones atleast until 25-30 years of age.
When I was with the dance company in college, we had a kinesiologist on staff. She gave me a similar exercise to correct the forward thrust of my lower back. Needless to say, having my center of gravity along a more concentrated axis made it easier to execute dance movements. Because my developmental years were spent at high altitude I developed a lung capacity of 120% of normal. I developed a habit of breathing shallowly after moving to at or about sea level. This also required conscious correction. It is great to see all these techniques pulled together. The Nickolai system of dance exercises utilize inhaling on expanding movements and exhaling on contracting movements.
That sounds really cool. I'll have to look that up!
Posture , breathing , and exercises are all definitely things I've needed improvement on
Rock it out on your journey!!!
Dude you rock the first 5 minutes has helped me connect so many dots
So awesome to hear!!!!
Found this channel 3 hours back, been watching and learning about my body, greatly informative content.
So glad you’re here. Happy learning
whoa, i have scoliosis and "rib flare"! i was here just for the obvious rib flare, but the first exercise pretty helped me with some of my scoliosis problem, my right scapula didn't is too mobile so that was super helpful, i started gym 2 years ago, now i can be considered muscular (88kg, 175cm, 12% bf) that helped me with pulley row's etc etc, thanks o/
Super awesome to hear!!!!!!
Im not alone then lol i have both too hope this helps w my scoliosis as well
There are a lot of videos out there addressing rib flare and getting to the why of it. You, by far, have provided THE BEST and most detailed outline of how to fix this issue in a way that is concise and easy to execute! As a body worker who has some rib flare and belly pooch that I have been battling forever (root cause is from childhood trauma that altered my breathing...been stuck in shallow "fight or flight" breathing patterns my entire life) and clients who struggle with this as well, I THANK YOU for this! Obviously, I also have other postural patterns that affect how my body is stacked (i.e. anteriorly shifted pelvis, posteriorly tilted ribcage) which also affects how well I breathe. I would love to see a video and "your take" on the whole body structure and how each segment counterbalances each other to keep us upright and aligned (hence why I am a big fan of Tom Meyers and Anatomy Trains). Fascia plays a huge role in keeping us "stuck" in these patterns. I guess I worry that people will isolate their "problem" areas and think that this one thing will fix all of their problems.
I’m seeing a PRI practitioner…I’m appreciating your videos as I think they are helping me perform the moves he gives me! Thank you! Iv been seeing him about 4 months, twice a month . No pain gone as of yet. I told him I would be a difficult case as Iv been dealing with this pain for 6 years and too many other practitioners to list!
Best of luck on your journey! I'm happy to have provided some clarity :)
I never knew what this condition was called. I just figured everyone was different and some folks including myself had a protruding rib cage below their pectorals. Curiously I googled it and within minutes I stumbled across this video. As a fit/athletic built 36 year old I noticed an immediate shift after the very first breathing exercise. I need/will implement this technique into my daily life. Thank you very much!!
Actually needed this. Literally just started trying to find ways to stop my lower back arching inward giving me lower back pain. Also didn't know flared ribs could be corrected
Awesome to hear! Happy breathing :)
This was my insecurity for several years, I've never even knew it was fixable. Thank you so much.
Have you fixed your chest?
Damn, your a genius. This worked so fast to start. The flair started going away within the first time. I'm going to save this video and keep doing this and see if I fix this issue I have been self conscious about for so many years
Amazing to hear!!!!!! You nailed the moves!
Do you do every single one of of the exercises
Wow! I just assumed this was just ‘my body shape’. The first 4 minutes described my breathing and posture. Now I know there is something I can do about it.
I developed a rib flare after a double mastectomy . My posture adjusted to compensate for the change in weight distribution, which I was really happy with as my shoulders used to be really hunched. Unfortunately, my ribs aren't as happy 😅. It's a bit frustrating to fix one problem just to develop another one, but it's great to know that there is a solution!
I noticed my ribs sticking out after i stayed flat after a bilateral mastectomy. I thought it was just normal but i hope i can fix it
Big Z, been battling with this for years and drinking the Kool Aid on forcing the ribs down. This video has been a game changer for me -- and I been watching your stuff for a while.
Happy to hear this had an impact. I had been there too
How have you been getting on with the excercises, has it been working?
I had knee surgery and no PT I have met has been able to properly help
@@YouilAushana same here
Updates?
Randomly got this video recommended by UA-cam. Didn't even know this was considered an issue. Guess our overlords at google know my problems better than I know myself.
the power of coockies
Relatable
i’m 14 and worry about my body imagine like most teens do. i work out and even when i make progress my flared ribs still makes me look like i still have a fat stomach. i figured this was just my bone structure and i’d have to deal with it but finding out that fixing this is possible is very motivating and exciting for me!!
Here is what you need to do when you work out. Lower the weight on everything you are doing. Learn perfect form
And technique with lighter weight. The heavier weight you use with bad form, your body will adapt, and you will
Get strong in the wrong places/weaker in the wrong places.
The ribcage moves just like everywhere else. Best of luck!
Definitely wise to nail technique
Bro, exact problem and thought haha, im in this situation, but im 22. Can u let me know How r your problem now?
@@itsgusas i’ve seen a little bit of a difference after fixing my posture while working out and just in general all the time. i used to have really funky posture where my back would be super curved and it would make it worse but i think it’s gotten better after correcting that. i’m also not sure if this does anything, but i started breathing in my stomach instead of my chest idk it’s hard to explain. i mainly did it just because it’s the ideal breathing style for singing but i think it might help. anyway, overall i think it helps?? if anything i definitely feel better 😋
Great video Zac. Having developed bad rib cage i.e. postural issues through my sports education i struggled with the flared rib issue for decades. I went through all the fixit stages you so aptly demonstrated in the video and all those fixes did was make the problem worse and created some new ones. I began to specifically understand why this was going on as a result of mentally embodying the idea of stand straight shoulders back , which i interpreted as ribs out too ( an old school bodybuilding tactic designed to make the chest “bigger” ) all this did was cause stress and tension thought out the back and spine and actually made breathing more difficult and strained. I joined a dance movement class for exercise and body awareness and within one week the the teacher who was an old master on body movement literally walked up to me put his hands on my lower ribs and then said breathe . For the first time in my life i actually felt breath expansion in the back of my ribs. This single experience lead me down a path of discovery on posture , alignment , efficient movement through breath control , brilliant courses on breathe and rib positioning and now having seen this video adds to my ability to coach clients through similar issues
Awesome to hear! I actually have been programming dancing quite a bit more. Key with that is to move/flow with little tension. It sounds like in these moves you might've been muscling them a bit!
Cue I like - Do these exercises as if you don't give a shit about them ;)
Breathing into the back of your ribs should come by default if you've ever used a lifting belt properly. That sounds like it wasn't sports education so much as disinformation you were subjecting yourself to.
@@Rave.- Surprisingly a lot of people have a difficult time with this
Another nice thing about the ‘Prone’ position is that you can put accurate fire power on a point target down range. You’re welcome! But seriously, great video and learned something new and valuable. Thanks dude!
Excellent. This video answers a lot of questions and also shows me how I’ve been making my flare worse.
I am having trouble following what you’re doing. It would be extremely helpful if you wore tight fitting clothes or simply no top; your t-shirt is hiding everything when you are on all fours, especially. Thanks so much for the enlightenment! 👍
That is excellent feedback. I can do that in the future (I'll also make sure I start working out even harder then LOL)
I'm SO glad I found this. At 64, I just got back into surfing and my ribs are so sore. Now I know why!
YES YES YES. This is the best video I've seen explaining PRI concepts. Thanks Zac.
Glad you dig it!
I’ve been doing this for 2 days & I observed slight improvement! Thank you!
I’ve been looking for so long trying so many things and this video was the one video that actually helped!
Awesome to hear!
I know you wont see this since this video is a year old, but I watched so many videos in the past and this stuff never worked. I got recommended this one today and was gonna skip it since they never worked for me. As I was watching I had no faith, but it actually fixed it, instantly too. All day today my rib flare has been pretty much gone except for when I worked out which I have to work on I guess.
For those who dont understand what the video is saying, hes basically saying you need to breathe with your gut. You need to relax your stomach and not stress breathe all the time. The stretches he does helps you maintain what your breathing should be at.
Again thank you so much for this Zac, I came back searching for this video just to say it helped at the end of the day.
So so awesome to hear you got results! Thank you for giving this one a chance. Happy chill breathing :)
I'm glad to hear you've mentioned faschia alongside other tissues inside the body. This, to me, is a sign of a wise man doing his own learning and research so he could teach others in the best way possible. Respect. :) [Subscribe] clicked.
Thank you so much! Welcome to the fam!
A thousand thanks Mr Zack, never knew the name of the problem and never thought it had a solution.
Happy to help!
If you’re reading this, I just wanna say that this 100% works. I know it sounds bizarre, but this is one of the only techniques where I’ve gotten substantial results, and QUICK! 😄 Thanks a lot for this video.
*Specifically the one belly down of the floor* The other ones seem to but be as effective or feel that way anyway
@@donovan8530how many of these exercises did you do and what ones
I came without a problem. I now have one. thanks Zac
Props to you for replying to EVERY single comment 😊 interesting video, something i’ve never thought we can change
Thank you so much! Trying to add value however I can. Happy breathing :)
Zac Cupples is the gift that keeps on giving
My doooood! Thank you :)
This worked so quickly for me! I will add that I do actively tuck in my rib cage and make sure I’m breathing and positioning my body correctly throughout the day.
When I wake up in the morning my body hasn’t “regressed” into flared ribs again - this really works! Thank you! I feel more confident about my body now.
How is going is it working ?
Wow thank you thank you thank you! I have rib flare as a result of pectus excavatum. I followed your exercises for about ten minutes and I kid you not when I say I already notice a big difference, I’m excited to do this routine for a month and see what happens.
That is amazing!!!! Best of luck
Did it work?
@@justinwescott8125it helped quite a bit while I was doing it, but I got lazy and now my rib flare is back. I actually just came back to this video to relearn all the movements
Wow i've been like this since a teen and always wondered why my ribs stuck out so much farther than everyone else and I had all sorts of back and rib issues and in college hurt my ribs to where i constantly experienced slipping ribs and other secondary issues caused by this. I had no idea this was a specific condition and could even be fixed. Doctors were no help and just gave me muscle relaxants. Wow, thanks!
Awesome! Hope it helps!
It results that I have flared ribs. I had always thought that I was too skinny and that was the reason why my ribs could be seen. I've been now four months under bulking conditions and gained 10kg of mass and my ribs can still be seen. I believed that simply I wasn't training abs hard enough, so I looked for "exercises to hide lower ribs" and the problem of flared ribs arose. Then I found this video, I'm starting the exercises right now and I hope to be able to hide those ribs!
Keep up the hard work!!!
did it worked? i got your same problem i need help please🙏🏻
finally a good video about the topic! With explainations about the muscles and how to contract which muscles. Hard to believe that you can change that with breathing. Im hoping this will start a whole process of body transformation to get rid of many misalignments!
So glad you liked the video! Happy breathing!!!
Did it work?
I definitely have rib flare and I'm so glad to find this. I always described my rib cage as tilted. My lower back is always hurting and I can't sit comfortably unless the back of the seat is at an angle so that my lower back is relieved of the weight of my upper body. However, I almost got too much information here and I found myself getting lost in details. I just need to know what to do and how to do it broken down into more manageable parts.
Thank you for this valuable feedback. I try to provide the rationale for why I give the things that I give, not just show the why.
Though if you feel like your ribcage is tilted, I have another video coming out on 12/26 that is a bit more digestable. Stay tuned :)
Perfect! I tend to get the ribcage back into position sometimes when doing heavy lifting but always get back to flare when sitting lots infront of the computer... now I know what to do in the "passive" state of life. :)
It looks very complicated but I will definitely give it a shot. I’ve had this issue since I was a teenager. And always thought it was my abs. But I will give this a shot and cross my fingers it will work thank you for dedicating the time to educating your viewers.
You bet!
Keys to focus on in the beginning
1. Silent nasal inhale
2. Exhale slow and softly. Pace your reach and exhale
3. SLOW - do the exercises like you are a sloth
any update please did it work??
Update?
1000 comments of people saying they're going to try it. 0 updates on results. They never update.
i always noticed my rib cage looked larger or stuck out more but i never knew what rib flare was until about 4 minutes ago, thanks
Glad to help
Awesome work out and thank you for dedicating the time to educate your viewers.
I appreciate the kind words. Happy to help however I can!
Works like a charm, thank you so much this has always been something that annoyed me, I never knew it could be fixed!
So awesome to hear!!!
I thought rib flare was a normal part of being human. Thanks for adding to my insecurities lol I mean whyyyy.... 😭
This right here 😭😭
Haven’t visited this channel in a while, came back and the goat dropped some bangers.
Welcome back my friend 🤗
I had no idea I could fix this problem of mine, and I had no idea Johnny Sins was so knowledgeable about human anatomy. Well actually, that kinda makes sense.
underrated comment
I read the title upon seeing the thumbnail as "Ric Flair - Fix it for Wooo!". I need to go to sleep.
My rib flare makes my abs look better so I might keep it lmao
Thank you for showing us how to breath correctly. It's not just about posture but also breathing issue. Thnaks from Algeria❤
You're so welcome!
Wonderful complement to my PRI work and just what I needed. Thanks so much for this.
You bet!
@@ZacCupplesPT massive shift in ribs and shoulder blade in just the 36 hours since I've started.
I wish I had known this when I started PRI last December. I think this is what was keeping me on my right side.
Thanks again!
@@intheflesh Most people gloss over the basics, hitting this well can make a big impact
always got told to “suck in that stomach” as a kid. 12 years later i have some of the worst rib flare and hopefully will work on this as i enter my mid twenties
When I was a teenager I went to a doctor to see what was wrong with my ribs flared asymmetrically.
He told me "nobody will notice when you get old and fat".
Just found out this was fixable at 30 years old. Lots of bad habits to unlearn, but making progress.
You can always improve! Really nice work!
Your channel looks great! Glad the algo suggested you. I didn't more than 6 months this year recovering from various back injuries. Have done a ton of chiro and yoga since and am mostly back in shape. Never want to go through that again and learning everything I can to protect my body
Thank you so much! Im really stoked to hear how far you've progressed on your journey! Hope you find the stuff on my channel helps you go even further!
when did Johnny sins become a rib flare expert
I developed rob flare as a result of pregnancy, grateful to find a solution.
ain't no way they making me insecure about my ribs now
Fr is any body part safe 😭
@@Blurronot even your toes 😭💀
I’ve thought the f same thing xD
looool
You make yourself insecure so stop blaming others 😂😂
Thank you for a patient and informative video
I’ll give this and another video a shot! As someone who is on the slimmer side, my ribs poke out a ton and it doesnt seem like the normal amount either. My ribcage is like double the size of my waist, so hopefully this reduces the flare ^^”
Keep us posted!
Did it work?
I used to never want to wear anything tight or cropped because even though I workout to flatten my stomach it still makes me look fat and I knew it was a rib flair and I knew it was the cause for making me look like this. I was told it was not fixable but lots of fitness instructors on UA-cam but now there is a solution and I was so happy I almost cried tears of joy.
Have you fixed this?
@@ΓιώργοςΞένος-ρ6λ it went down a lot
Thanks, Zac! A great video, a very interesting topic for me, since I have exactly such a chest!
Sounds like we got twin power!
I chronically stayed in bed as a depressed teenager and ended up with a messed up rig cage 😭 so glad I can fix it
I'm in PT for problems stemming from being an office worker. I have noticed that with a lumbar pillow, these issues have started correcting themselves, paired with exercises similar to the ones in this video. I totally thought my rib flare was an unfixable thing, but it is slowly going away as I support my lower back.
That’s awesome to hear!!
Please can you recommend which pillow you use
@@snbrains9341 I use the Purple Harmony pillow. I also made sure to buy a new chair that supports my lumbar as well.
Great tutorial Zak. Thank you for sharing these fantastic therapeutic routines.
video is too long i want to know in 10 seconds
Same
Tik tok generation 😢
@@Alvaro-wx1km time money, boomer generation 😌
I want a summary, where's the article for this
Sucks for you. Gonna have problems in life
great video, thank you! i have issues with this, now i'll be more mindful of it
Seeing you do the exercise on your stomach made me wonder if people that sleep on their stomach are more prone to getting flared ribs. Since you're spending so many hours with gravity pushing it out.
I've been a stomach sleeper and I can clearly see the flared side most of my weight used to be on is flatter than the other one.
Unsure. Haven’t looked into it. There’s likely a lot of factors that contribute to it
Wow, I now finally have found the word that describes my problem. Thanks!!!
You're welcome!
Very informative video! Thank you for sharing Zac and I do Stack haha. If I understand it well, we are focusing on a full exhale to bring back diaphragm as it often too descend. But now I am a bit confused, in PRI we want the diaphragm to ascend and make the lower abs /lower ribs smaller but in DNS we focus more on the expansion of the lower ribs and lower abs. Can I say that DNS is more suitable when the person already has a good ZOA?
During exhalation you want lower ab/rib smaller to help get air out.
During inhalation, you want entire ribcage and ab wall to expand and get bigger to pull air on.
You don’t want to force air/position into any specific area, as that will not likely get movement improvements.
Hopefully that clarifies
Having recently been to a DNS seminar, yes. If you don't have a good zoa and stack everything they try to coach you to do will just hurt and be futile. And they'll scratch their heads and say 'good try keep working on it' lol
Broadly my experience is if you can expand the ribs 360 degrees and not lose that as you exhale, that's good, and if just about anything else happens, that's bad lol
super helpful, never seen this topic covered before, unexpected and pretty to the point
Glad you enjoyed it!
Dear Zac, please respond to my message.
This exact rib flare thing has been the leading problem in my entire life (28 years old). From the moment I noticed it it has given me severe insecurity with my body (mental problem side) but also a really hard time breathing. I basically feel out of breath 24/7. Is there anyway I can contact you (ofcourse for payment), if I cannot fix this issue with the tips given in this video?
Hope to hear from you…
PS: im from the netherlands… which makes things a bit more difficult I guess.
Are you better
It really works for me... Thank you so much.
Which ones did you do
I’m so bad at life I can’t even correctly
Thank you Zac this has helped me maintain a better posture!
Great to hear!
Thank you very much for the content, Zac! I have learned a lot from them. Do you do remote one-on-one consultations? I believe that I need individualized attention to solve some issues. I have pectus carinatum condition, which I wrongly treated with restrictive devices in my early adolescence. I ended up with a lot of weird compensatory mechanisms.
Glad to have you on board!
And yes I do, you can learn more about it here - zaccupples.com/services/online-movement-consultation/
Im a soccer player. It seems rib cage flair has caused massive injuries in my pelvic muscle because i can never seem to relax the muslce. This helps a lot. Thank u
thank you, you rescued my posture
I had no ideea this was even a thing. Thank you so very much for the information.
Any time!
I also have narrow ribs amazing how fast it works
Straight leg on my sore rt side was tough
Thank you for the video. It was pleasant listening to your instructions. All the best wishes.
Glad you dig it!
This is the type of content that we need
Thank you so much :) :) :)
Thank you. I have a larger flair on one side. Ive tried breathing but always diaphragm down... i do have a very tight lumbar. I tried diaphragm up and i got immediate relief. Thnks so much ❤
So awesome to hear!
Thank you Zac I watched this video today and did it while watching you. I will do it more and I will tell you the results.
Thanks Zac
Fantastic! Keep us posted!
Did it work?
it work?
@@fghnhj1283 I mean yea it worked
Just do really high intensity chest workouts and eat a lot more than usual.
The chest workouts and push ups help a lot aswell and just try to push your chest foward more
I've been years researching on internet about this problem. I was was consulted by many professionals and got no Diagnose. I was told my ribs were just like that everytime. You are the first professional I found that talked about this and named it - Rib Flare. Until then I thought my ribs had no chance to fix.
Fact - I always enjoyed exercising and - did lots of pilates and exercise during lockdowns and always noticed change on the position of my ribs, especially when I did Hypopressive Abs during 6 months everyday. They looked more symetrical and less pointed out.
Now with your videos I have really more hope and it also explains the changes that I saw and will start to integrate your exercises on my new workout routine. Do you make online consulting?
So glad to have you here and you are getting some improvements. And yes I do - zaccupples.com/services/online-movement-consultation/
A good video, very helpful! Now to watch a few more.
Thanks for giving me hope and a atrategy to try on
Just wanna thank you for making this video :) People pretty much already ask/said everything in the comments, so I'll just let you know that you got a sub from me, keep up a good work!
Welcome to the fam!!!!! Glad you enjoyed it :)
What would be nice is to see more in the gym ideas with this concept of rib position and efficient productive movement.
I can definitely do a follow up video on this!
Thanks a lot for this man, quiet a nieche issue. Hoping to try this out next week!
Happy breathing! Glad you enjoyed the vid!
This video made me realize that i may dont have anterior pelvic tilt, but actually rib flares. The first minutes of the video when you described the symptoms i was like "yes thats me". The fact that i was layed down on the bed with my ribs all over the placer helped me realize it even faster 🤣.
I always felt something was wrong with my abs. When i was doing abs on the gym they would just pop out instead of going down. Also my lower back was always in pain while doing abs. My guess after watching this video Is that i wasnt really working that much with my abs, but with my lower back, hence the pain. I asked about this to my gym instructor and he said i was just built like this. I didnt even know rib flares where a thing untill this video. Now when i did the breathing keeping that slightly abdominal contraction while standing up, i immediately felt a relief on my lower back and actually felt a decrease of my back arch. I even felt a relief on my upper back and shoulders too lol.
I have a question though, should i keep this slight abdominal contraction all day long? Like Is this what actually a good posture Is?
Awesome that you got some nice changes! But you don’t have to hold it all day. Best posture is one that can change frequently. Ideally the more you practice the more unconscious you’ll make it, which is the goal
Holy s**t this exactly what I have been suffering from for most of my life! 😮
I never knew it was self-caused or fixable. I am 99% sure it is due to my ballrooom dancing background where you were sometimes taugh to use this up and forward thrusting bad Trumplike posture for your upper body, that has been ingrained into my body.
And after my core has weakened, it has started to twist my hips and rips into exaggerated and horrible version of this, since my core can no longer maintain the "functional" operation/pose with these tendencies. If only these exercises weren't so hard to do (for me), I can't wait to get some relief on this issue, even a small change would be so welcome
This video has just helped me so much. Thanks for sharing this😮
So glad to hear!