How do I know if I'm 'flaring' my ribs?

In order to know if you're "flaring" your ribs, it's helpful to move your rib forward and back a few times, then find the center position between the two. 

A) Imagine your rib cage is either a bell 🔔 or a flashlight 🔦

→ The opening of the bell would be facing directly down towards the floor. 

→ The flashlight would be upside and shining its light directly down to the floor. 

B) Now, move your rib cage so that the bottom of your rib cage is moving forward in space. 

→ The opening of the bell would be facing forward. 

→ The flashlight would be point forward and shining its light in front of you on the floor. 

*This is a "flared" rib cage. This could also be called a back extension. You may feel like your back is arched. 

C) Move your rib cage, so that the bottom of your rib cage is moving back in space. 

→ The opening of the bell would be facing towards your back. 

→ The flashlight would be pointing backward and shining its light on the floor behind you.

*You may hear this called a "collapsed" rib cage. This could also be called spinal flexion. You may feel like your upper back is rounded.

Go back and forth between positions B and C for 4 - 6 times.  

D) Now find the center between these two positions. 

→ The opening of the bell would be facing directly down towards the floor. 

→ The flashlight would be upside and shining its light directly down to the floor. 

*I call this a "calm" rib cage. You may also hear this called "neutral".

Why do we want to know how we're holding our rib cage for pelvic floor health?

Because the diaphragm is situated within the rib cage and if the rib cage isn't able to move well, the diaphragm may not be able to function optimally as well. The movement of the diaphragm coordinates with the movement of the pelvic floor, so we want these areas to be accessing their full range of motion to support our bodies properly.  

Plus, a rib cage protruding forward is often associated with weak abdominal muscles and may contribute to symptoms of pelvic floor dysfunction. A collapsed rib cage is often associated with weak back muscles and a tucked pelvis. 

As with all alignment principles, you won't be stuck in this "neutral" position! You'll move fluidly through all the above positions throughout your day. However it's very helpful to know what your alignment or movement patterns are to uncover if you're relying on habitual patterns and to bring the body into more balance.

Leave me a comment: 

Was this helpful? 

What do you notice? Do you have a tendency towards more splay in the rib cage, more collapse, or neither? 

With love, pelvic health, and body kindness, 

PS - This post was inspired from a question of a participant in my Stop Stomach Gripping Course!

In the Stop Stomach Gripping Course, you'll learn basic anatomy and simple breathing, movement, and self-massage exercises to release abdominal tension, stop "sucking it in" all the time, and practice re-engaging in a way that supports your core and pelvic floor function.

Commit to completing it in 28 days OR go at our own speed with this self-paced online course you can do in 10 min (or less) a day!

Sign Up Here