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All posture & movement guides

Movement guide

Rib Flare

Explore breathing, trunk, and reaching options without forcing the ribs into a fixed position.

  • reset tolerance
  • 8 min
  • Spine & rib cage
  • Hip & pelvis
Rib Flare

Typically overactive / tight

Typically underactive / weak

Quick movement check

  1. Sit or lie in a supported position and breathe normally.
  2. Notice where the breath moves without trying to change it.
  3. Take a slow, comfortable exhale and then breathe in quietly.
  4. Repeat an easy arm reach and compare comfort and breath holding.

Movement options

  • Supported breathing: rest the arms and take 3–5 quiet breaths into the sides and back of the rib cage.
  • Wall reach: gently reach the arms forward while allowing the upper back to widen.
  • Half-kneeling reach: use a supported stance and reach one arm forward or overhead only as far as breathing stays easy.
  • Hip hinge with exhale: begin the hinge during a relaxed exhale, then return without bracing hard.

Reassess

Return to the original reach, stance, or hinge. Keep the option if breathing stays easier and the task feels more comfortable or controlled.

Examine broad low back pain recommendationsExamine low back pain evidence and limitations

What to look for

Observe relaxed breathing, an overhead reach, and a supported squat or hinge. Notice whether the rib position changes with a slower exhale, arm support, or a smaller range and whether symptoms change with it.