We’ve done a great job of addressing the lower part of the equation.
#Rib flare free
(Need a primer on all this geeky stuff? Read my free T-Nation article, Hips Don’t Lie.) What we’re used to seeing is this combination of lower rib flare, coupled with an anteriorly tilted pelvis, which Charlie Weingroff calls a “scissored” posture.Īlong with lengthening and weakness of the: The diaphragm is the ignition for proper core stability.įurthermore, we need proper alignment between the ribcage and pelvis to properly engage not only the inner, deep core muscles but the bigger, stronger outer core muscles to boot. If you’ve picked up a copy of my Complete Core Fitness webinar series, you already know that two of the most important components of core stability are proper function of the diaphragm, coupled with proper alignment of the rib cage and pelvis.įor starters, if you can’t take a quality belly breath and expand your midsection forward, laterally, and even backwards, you’ve got work to do. If your lower ribs are sticking out like this, it’s called rib flare, and it’s not a good thing. One of the cues we’ve been using more and more frequently at IFAST is “ribs down.” This may sound tricky, but we actually want the chest up and out (thoracic extension), but we want the lower portion of your rib cage to stay flat.
![rib flare rib flare](https://2.bp.blogspot.com/-taZ5X_S9vdc/VCLhKdULZuI/AAAAAAAAB9o/BSjpojOlvrY/s1600/Rib%2BThrust%2BFront.png)
And not just in their lower back, but in their thoraco-lumbar junction. Over the years, though, we see more and more clients and athletes that come in who are locked in lumbar extension. Unfortunately, that increased range of motion comes at the spine, versus the hips, which is definitely not a good thing.
![rib flare rib flare](https://cdn.shopify.com/s/files/1/0506/5284/0124/products/Ecosy_-Wood-Cellulose-Thick-Rib-Split-Flare-Pants-01_1800x1800.jpg)
If you watch most people move, they have a tendency to collapse and lose their lumbar curve in an effort to get more range of motion. Squats, deadlifts, RDL’s, good mornings, you name it, and the cue “chest up” would improve it. When I was just getting started in the industry, I was obsessed with keeping the chest up. I promise the end result will change the way you look at core and upper back training. Yes, I realize it’s hard to blow your minds if you don’t read the post, so please! Bear with me on this one.
![rib flare rib flare](http://balancemotion.com/wp-content/uploads/2015/09/Ribs-flared-e1430428805728-225x300-225x300.jpg)