Is Flaring the Ribs in a Backbend Bad?
Some of us have a natural ‘hinge’ in our spines, simply meaning that there is a large range of movement available between two particular adjacent vertebrae. It’s also possible to have more than one hinge. It can be easy to take the path of least resistance and focus our movements on the areas that already move the most. An example of this would be back-bending predominantly at the lumbar-thoracic junction with very little extension throughout the rest of the thoracic spine. This is often called ‘flaring’ the ribs because the front lower ribs jut forward significantly. This large range of movement at the lumbar-thoracic junction does not necessarily mean that problems will develop in this area. If you have a large range of movement here it is okay to move through this range. But it is important to ensure that the neighbouring vertebrae are also moved through their full range too so that each joint remains healthy and mobile.
Before you begin to extend your spine, gently draw the front of your lower ribs back towards your spine. Then lead the movement by lifting up through your sternum so that so the full length of your thoracic spine begins to extend. At this point you can then allow the front of your lower ribs to move forward so that you can access that larger range of movement in the lumbar-thoracic junction (if you have it).
Remember that no movement is universally bad. It is the approach that you take to the movements you are making that matters. Move slowly, with awareness and control, and listen to any feedback that your body gives you.
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