Flared ribs

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    Apr 30, 2014 5:44 AM GMT
    Hey guys,

    I was wondering if any of you have had success in decreasing your flared ribs through exercise? If so do you have a specific routine you think has helped? There's very little information about this online, or in general, so I was hoping that one of you might have experience dealing with this issue.

    For those of you that don't know, flared ribs are often associated with pectus excavatum, but that is not always the case.

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    Apr 30, 2014 7:53 AM GMT
    I have a very minor case of pectus excavatum, it's not really noticeable in my pictures and people usually can't tell until I tell them, but it's there and my ribs do have a slight flare. This prevents my top abs from showing no matter all the exercises that I do unfortunately. I'm not sure there are many exercises that adjust your bone structure, especially your rib cage. Though if anyone has tips I'd definitely benefit from them as well.
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    Apr 30, 2014 5:30 PM GMT

    I'm sure it's debated whether or not you could see permanent results; I would guess it would probably have to do with your age.

    If you're interested this might help you out http://www.pectusinfo.com/board/viewthread.php?tid=6221. I've read through it many times and have incorporated into my routine some of the exercises listed. I was hoping that someone on this board might have some exercises/routines to add.

    I'm sure that you have noticed that when you flex your abs that your flared ribs all but go away. It makes sense to me that by tightening specific muscle groups that you should be able to see similar results. Whether or not if there are any permanent results, a lifestyle that incorporates some of these exercises might be able to minimize the appearance.
  • Sakura

    Posts: 188

    Apr 30, 2014 6:21 PM GMT
    Funny that you bring this up now as I was researching this yesterday. I think I have flared ribs as well. Pretty much the literature says to build up the chest and it will take the emphasis off of the ribs. Upper abdominals will present a challenge but won't be impossible to show, given enough mass.

    Arnold has this problem too and he was able to overcome it icon_smile.gif

    arnold-blueprint_day44_graphics-1.jpg
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    Apr 30, 2014 9:58 PM GMT
    Sakura saidFunny that you bring this up now as I was researching this yesterday. I think I have flared ribs as well. Pretty much the literature says to build up the chest and it will take the emphasis off of the ribs. Upper abdominals will present a challenge but won't be impossible to show, given enough mass.

    Arnold has this problem too and he was able to overcome it icon_smile.gif

    arnold-blueprint_day44_graphics-1.jpg


    Yeah, I've heard building up the chest certainly helps. It won't be as easy with the slight indent in my chest but it's not impossible! Arnold was far from having the ordinary body and I don't quite want to be as muscular as a body builder but he does provide hope icon_lol.gif
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    May 01, 2014 12:23 AM GMT
    I can imagine that building up your chest would help the look of flared ribs, but I have a hard time seeing how it could actually pull in your flared ribs like some abdominal exercises might be able to. It's frustrating that there is so little information on this. I have yet to find anything about flared ribs written by a medical professional.

    Do your guys' ribs poke through your shirt sometimes, like if the wind is blowing against your shirt? Mine certainly do.
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    May 01, 2014 12:47 AM GMT
    I was just looking at info about this again the other night, and it hasn't changed over the years. Good posture, back exercises to pull back your shoulders and open up your chest, and core work to tighten up the flared ribs seem to be the way to go. I think the results are more functional though than physical, since if you're older you don't have much chance of manipulating the cartilage around your sternum, which is usually the cause of the condition. I've got mild PE, and I think swimming breaststroke and upper back exercises had the best effect on balancing my appearance. Chest exercises don't help me because bigger pecs actually accentuate my PE.
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    May 01, 2014 12:48 AM GMT
    I never knew it was a thing before now. I've always had prominent ribs, but I can retract them at will.
  • Sakura

    Posts: 188

    May 01, 2014 12:56 AM GMT
    Jameski said

    Do your guys' ribs poke through your shirt sometimes, like if the wind is blowing against your shirt? Mine certainly do.


    Yes, it makes me look anorexic. I think all the suggestions are good, bulking in general will help. I read what you posted and it seems like obliques will help too. Just throw time and hard work at it. I'm in that process as well.
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    May 01, 2014 1:20 AM GMT
    Scruffypup saidI've always had prominent ribs, but I can retract them at will.


    It almost sounds like a superpower when you put it that way. I just wish that mine could be permanently retracted. I guess I have just gotten used to always tensing my abs so my ribs don't poke through my shirt.

    Sakura said
    Yes, it makes me look anorexic. I think all the suggestions are good, bulking in general will help. I read what you posted and it seems like obliques will help too. Just throw time and hard work at it. I'm in that process as well.


    I can definitely relate to that. I think your case is pretty similar to mine. Best of luck to you. Hopefully some of us will find some ways to make improvements.