Rib flare and overhead shoulder mobility are more connected than most people realize.
When the core struggles to keep the ribcage stacked over the pelvis, the ribs often flare during overhead movements. This can create the illusion of shoulder mobility by borrowing motion from the spine instead of accessing true shoulder range of motion.
Basically you don’t have a shoulder anymore.
And your brain doesn’t even remember how to use it.
So let’s create a little routine with this move to get your brain to remember you have a shoulder and scapula and to use it.
Everyday you’re going to do shoulder and scapular CARs
Then you’re going to do this move from this video 2-3x a week 1-3 reps ( you’re gonna have to see and decide for yourself how well your body handles it)
On the days that you do 👆🏼 this move you’re gonna do your CARs before and after it.
Is this a fix it all? Nope! But let’s start somewhere and layer on the rest 🤘🏼
* Never push through pain or discomfort. Stay within pain-free ranges of motion.
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#OverheadMobility #RibFlare #CoreStability #ShoulderMobility #FunctionalMovement
From my experience, addressing rib flare can truly transform how your shoulders feel during movement. One key insight is that often when the core isn’t strong enough to keep the ribcage aligned over the pelvis, the ribs flare out, which tricks your body into using the spine to compensate for limited shoulder movement. This isn’t just about mobility but about retraining your nervous system to 'remember' how to properly move your shoulder and scapula independently. I found that incorporating Controlled Articular Rotations (CARs) for both the shoulder and scapula daily significantly helped in reconnecting my brain with proper shoulder usage. These slow, mindful movements guide your joints through their full range without compensations. Supplementing this with targeted exercises 2-3 times a week — like the breathing and bracing technique shown in the video — helps establish a more stable core and reduces rib flare. Specifically, focusing on 360-degree inhalation and bracing the core by exhaling while maintaining tension in the abdomen and pressing palms into a hard surface creates neural feedback that stabilizes the thoracic region. Over time, this helps release tightness and improves overhead movement efficiency. Remember, progression is personal. Start with a dosage that feels comfortable—1 to 3 reps of the exercise described—and always pair it with your CARs before and after. Never push into pain or discomfort; maintaining pain-free ranges ensures you’re promoting healing, not harm. Combining these practices gradually unlocked better overhead mobility for me, reduced rib flare, and improved overall core stability. Layering this routine with other functional movement patterns can further enhance results and prevent injuries during overhead activities. So, patience and consistency are key in retraining proper shoulder mechanics when dealing with rib flare and core instability.