Name: Playbook - Christina Shepherd - Rib Flare Correction
Uploaded: 2026-06-13T17:16:52.990Z
Duration: 7 min
Description: Rib Flare Correction

Loving the serratus work. Prefer 4-5 moves for a core circuit but this is good. Would love to see more rib flare content incorporating different moves serratus, pull apart and band palloffs etc.

Pembie 

Rib flare is often a sign that your ribs and pelvis aren’t working together efficiently. This exercise trains deep core engagement, proper breathing mechanics, and better rib positioning to improve posture and stability. Move slowly, focus on your breath, and keep your ribs gently pulled down without forcing them.

⭐️ You want to think about exhaling and pulling your ribs downward with each rep. 

📌 Don’t be afraid to do the modifications. Proper form and controlling every rep is vital to the exercises being effective.

-Begin on your hands and knees. 
-Engage your core and lift one arm off the floor. I like to place this hand on my lower tummy to cue my core engagement. 
-Exhale as you shrug the opposite arm forward pushing the floor away from you. Inhale as you lower back down. 
-Repeat for reps. Then switch and perform on the opposite side. 

Modification: 
Perform a double arm serratus shrug instead of lifting one arm off the floor.

Quadruped Single Arm Serratus Shrug

-Begin on your knees with your forearms on the floor. 
-Engage your core and exhale as you shrug your arms forward raising your knees off the floor. Inhale as you lower back down. 
-Repeat for reps. 

***All of the movement is coming from your shoulder blades moving forward. It is NOT coming from your elbows extending.

Forearm Serratus Shrug in Quadruped

-Begin lying on your back with your hips and knees bent and your feet on the floor. 
-Engage your core and raise your hips off the floor. Keeping your core engaged, raise one foot off the floor keeping your hips level. 
-Inhale as you lower your arms overhead. Inhale as you bring them back in front of you. 
-Repeat for reps, then switch leg and perform another set of reps. Reps on left leg + reps on right leg = one set. 

Modifications:
***Perform leaving both feet on the floor. To further modify, perform without the bridge hold leaving your hips on the floor.

Single Leg Bridge Hold + Pullover

Rib Flare Correction

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Good , I recently (2 weeks ago) had some pins removed from a 4 level fusion a year and a half ago. I was really enjoying your core program and hourglass program. I was still having weird pain and after various tests my surgeon felt it was the hardware….more CT’s ,X-rays and yes ; compromised hardware. I have been advised to lift no more than 5lbs overhead or more than 10 mins of cardio (walking). So frustrating and I am impatient . I’ve been doing the standing ab/core workout and the quick upper body or the dumbbells only workouts. Do you have any recovery workouts you can recommend ? I would greatly appreciate your advice. Thank you,Christie

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Please include any modifications. I have a large body, specifically a large belly, and am just getting back into working out so mods and specifics like foot placement are helpful to make sure I'm doing it correctly and safely. Also stretching do you do that after weighted exercises or after cardio? Do you have a stretch sequence on this app?

Rib Flare Correction

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