Understanding Rib Flare: What It Is and Why It Happens

If you've ever taken a yoga or Reformer Pilates class, you've probably heard the cue: "Don't flare your ribs." But what does that actually mean? Is rib flare dangerous? Are you doing something wrong? And how do you know if you're flaring your ribs in the first place?

Let’s unpack rib flare and make it easy to understand.

What Is Rib Flare?

Rib flare simply means pushing your ribs forward. It often happens when you try to stand up straight but over-correct your posture by leaning slightly backward. This can lead to pushing your pelvis forward and squeezing your glutes in an attempt to maintain "correct alignment."

In yoga, when you're cued to stand tall in Mountain Pose, you might be told to tuck your tailbone under. If you overdo this, it can cause an anterior pelvic tilt—arching your lower back slightly and pushing your ribs forward, resulting in rib flare.

On the flip side, in everyday life, many people fall into a posterior pelvic tilt—where the pelvis tips backward, causing rounded shoulders and a slouched posture. Both extremes can cause misalignment, but rib flare is simply a posture habit, not something to worry about.

How to Find a Neutral Spine (Without Rib Flare)

Finding your neutral stance is simpler than you think—no overthinking required. Here’s a quick guide to find your natural alignment:

1. Stand with both feet on the ground—hip-distance apart.

2. Lift your toes off the floor, allowing your weight to evenly distribute across the four corners of your feet.

3. Relax your shoulders—let your arms hang heavy and long beside your hips.

4. Rock slightly forward and backward until you feel an even balance across your feet.

5. Gently place your toes back down while keeping that balanced sensation.

✨ Congratulations—you’ve found your neutral posture without forcing or flaring your ribs!

Is Rib Flare Dangerous?

No, rib flare is not dangerous. It’s simply an over-exaggeration of posture alignment. Unless you experience pain, it’s not something to stress over. For some people, rib flare is structural—a natural shape of their ribcage from birth or after pregnancy. In those cases, it’s part of your body’s unique blueprint and nothing to "fix."

Final Thoughts: Don’t Overthink It

Rib flare isn’t a flaw—it’s just your body responding to how you carry yourself. Instead of forcing yourself into rigid alignment, feel into your posture. It should feel light, balanced, and effortless.

Next time you hear the cue, "Don’t flare your ribs," you’ll know exactly what it means—and how to find your natural, easy alignment.

If you have questions or want to explore your posture more deeply, let’s chat in class—I’m here to guide you every step of the way!