What Does Rib Thrusting Look Like?

To read more from Katy or some others to address the rib flare, visit www.nutritiousmovement.com

This week, I've been working with my private clients about stabilizing the ribs, whether in supine movements or extensions, and it can be helpful to have some visual context. This is a little of what rib thrusting or rib flare looks like, and how it is an aesthetic goal in many movement disciplines, here's a short gallery of different shapes and people demonstrating (most likely accidental) rib thrust. As mentioned in my previous blog post, it can sometimes be misconstrued as "good posture" to have the shoulders back and chest broad...but pushing the ribs forward of the midline of the body compresses the lumbar vertebrae, negatively affects the pelvic floor and diaphragm, and can really limit actually spinal mobility. Some people will naturally have a pelvic flare, either from movement habits, activities, (gymnastics, cheerleading, ice skating, dance, etc) or just a lifetime of movement habits. There's nothing wrong with you if you have a little of this, but starting to be aware of it will not only improve your athletic performance, but may also help reduce pain, risk of diastasis recti, or other issues that may be present. This rib thrusting is very common in yoga-land, especially in the context of standing postures, downward dog, and back bends.

(Click through the gallery to see different images)

Shoulders back, chest forward?

Many deep backbends in gymnastics and yoga push bodies beyond their safe range, and into a position where rib thrusting is inevitable.

Rib thrusting shows up a lot in overhead movements, in which someone can't reach overhead without changing the shape of the spine.

The rib thrusting shape is extremely common in a dismount for gymnastics in the floor routine or balance beam. In gymnastics, there is a sport and aesthetic goal that is not necessarily working with the biomechanics of the body, and that's ok. But you don't necessarily have that same goal!

Here is an awesome strength and conditioning coach in Boston, Stacey Schaedler, demonstrating overhead position with rib thrust on the left and with a stable torso and spine on the right. (She's awesome!)

Here's the rib thrust again in overhead activities- not great for athletes using weights!

Here's an image I used last time from Jenni Rawlings, which juxtaposes a lunge with rib thrust on the left with a non rib thrusting lunge on the right. Jenni is terrific and has a great blog!

Overhead rib thrust again!

Many women rib thrust while wearing high heels as well, which might look like A or D or a hybrid.

Here's Joanfrom Mad Men giving us the subtle hint of rib thrust- most people are told to bring the shoulders back and chest forward, which is how we've ended up with this postural cue. She's definitely wearing high heels as well!

Here's an example of a truly stunning, non rib thrusting handstand with different head positions. He has amazing overhead range and is able to keep the body stable and the shoulders protracted.

In some fields, like gymnastics and dance, the rib thrust may be an aesthetic goal or just be a consequence of executing a movement (i.e., do the movement at any cost to the physical body). For those of you who have been a little perplexed about the rib thrust and what it looks like, hope this helps! (And take a look at my previous post for more specific details on what rib thrusting is)

kayleigh millerOctober 5, 2017alignment, rib thrust, photos, posture, spine, ribsComment