Adult rib valgus correction

It is well known that the bones in the body are easier to correct during childhood. Because they are in the developmental period, bones will also change with people's living habits. On the contrary, when you grow up, your adult ribs will not be particularly easy to correct because they are already close to being fixed. The ribs play an irreplaceable role in protecting the internal organs in the human body. The following is an introduction to the correction and causes of rib valgus in adults.

First of all, we must make it clear that rib valgus is not congenital excavatum, and rib expansion should not be confused with excavatum. The human body has 12 pairs of ribs, which are symmetrical on both sides. The back end is jointed with the thoracic vertebrae, and only the 1st to 7th ribs are connected to the sternum by cartilage at the front end, which are called true ribs, and the 8th to 12th ribs are called false ribs. Among them, the 8th to 10th ribs are connected to the cartilage of the upper rib by costal cartilage to form a costal arch, and the front end of the 11th and 12th ribs are free, also known as floating ribs. The rib valgus we are talking about here mainly refers to the 7th to 10th ribs protruding outward, beyond the outer edge of the body. The protrusion can be forward, left, downward or as a whole.

The ribs play a big role in the stability of the spine. The structural integrity of the neck, shoulders, scapula and lumbar spine is mainly determined by the position of the rib cage. Any rib or rib disease can cause serious posture problems, not to mention its role in upper limb movement and protection of internal organs.

Causes of rib valgus:

1. Weak abdominal wall muscles:

We often say that we need to hold our chest up and pull our stomach in to have a good posture, but many times we end up with this action with our waist slumped and our chest out. Over time, the waist muscles overcompensate, making us prone to back pain, and the abdomen and intercostal muscles become weaker and weaker, lacking the strength to pull the entire abdominal wall backward (the abdominal wall refers to the transverse abdominal muscles, internal oblique muscles, external oblique muscles, and rectus abdominis). One end of the abdominal wall is connected to the bottom of the ribs, and the other end is connected to the front of the pelvis. If the abdominal wall lacks the strength to adduct and becomes loose, it will cause the ribs to open outward excessively, resulting in rib valgus.

2. The spine is not in a neutral position

A neutral spine position can help maintain trunk stability, which will transfer the load to the muscles you want to train. When the spine is not in a neutral position, some muscles will produce unnecessary compensation, causing pain and problems in the muscles (such as scalenes, upper trapezius, etc.), further leading to rib valgus.

3. Anterior pelvic tilt

The anteversion of the pelvis itself causes changes in the position of the thorax. Long-term anteversion of the pelvis causes the rectus abdominis to stretch and weaken, causing the lower ribs to rise, which is called rib eversion. For more information on pelvic tilt, click here!

4. Wrong breathing pattern

When we breathe naturally, the diaphragm contracts, which creates more space in the chest cavity, thereby expanding the lungs. At this time, the thoracic ribs are opened in all directions. But when the breathing method (thoracic breathing) is wrong, the ribs open by pushing them forward to the chest instead of spreading them to the sides and back. At the same time, the neck muscles will help you lift the ribs, which will weaken the abdominal respiratory muscle function and cause the ribs to tilt up.

5. Tight shoulders and back

Stiffness, strain, and tension around the shoulder girdle (upper back) can also cause rib valgus. Because the shoulder girdle and upper back are located at the top of the chest cavity, and the ribs are located at the bottom of the entire chest cavity, if the top is tense and stiff, the ribs at the bottom will open like a trumpet, causing the sides of the ribs to turn outward.