If you raise your arm and you find the

ribs sticking out, stop stretching your

shoulders, that's not a shoulder

problem. And stop doing endless t-spine

mobility drills, it's not a mobility

problem either. If you keep chasing more

shoulder mobility without fixing the

structure underneath, you are simply

teaching your body to compensate more.

And over time that compensation can show

up as shoulder impingement, neck

tension, rotator cuff irritation, lower

back pain or constant trap tension. So

why do your ribs flare in the first

place? And why does your body need that

compensation just to get your arm

overhead? In today's episode, I'll show

you what is really happening from the

BAT perspective. In today's episode, we

will cover the common misconceptions

about rib flare, why your ribs stick out

when you raise your [music] arm, and the

beauty explanation for what is really

happening, and three movements that help

restore your shoulder function without

relying on rib flare. Hi guys, this is

Gabby. I work with Olympic level

athletes and national teams, helping

them remove pain and sustain high

performance without breaking down. My

system has been used by Olympic

medalist, national teams, and worldclass

champions. And over the past three

years, I've helped more than 20,000

people over 40 countries, including

athlete just like you, rebuild their

body from the ground up. Let's look at

the arm raising movement. First, if you

want to raise your arm to an overhead

position, there is something you need to

remember that is scapular humoral

rhythm. This describes the coordinated

movement between your arm bone and your

shoulder blade. So when you raise your

arm from 0 to 60°, it's just the humorus

moving. But if you want to raise any

further than that, can you see your

scapula gets invoked and roughly in the

ratio one to two. So every two degree of

your humorous need to move, the scapula

needs to move one degree. But somehow if

you get your scapula stuck and you still

want to move the arm into overhead

position, your body get very smart and

extend your lumbar spine. Tilt the rib

cage forward to be able to help you to

finish the movement. This is the key

idea. The rib flaring is not the

problem. It's actual smart compensatory

strategy.

First of all, let's understand the

structure of your scapula and the ribs.

Your scapula is not flat. It's actually

slightly cave in just like this spoon.

We call this concave shape. Then let's

look at your ribs. Is not flat as well.

It's a oval shape like this egg. We call

this convex shape. and your scapula is

sliding and gliding upon your ribs just

like this spoon gliding and sliding upon

this X as well. The relationship between

the scapula and the ribs is built upon

this. So when they match like in and

really well the scapula look can slide

upper rotation downward rotation right

really well. But if you have flat back

you have extended spine and then it's

loosening dog it can slide away. And if

you have really collapsed chest, if

you're sitting a lot and still it's

going to loing the relationship and

slide away. So whether the rib cage

becomes flatter or more twisted, the

shoulder blade can no longer glide and

slide smoothly along the surface beneath

it. But the body still wants to get the

arm overhead so the borous movement from

somewhere else like your thorax, like

your lower back. So you can move your

arms. Finally overhead. Then why does

your rib cage change shape at the first

place? We need to understand the

relationship between your chest and also

pelvis. Your spine is a double ace shape

curvature. The first steps forward,

backward, forward and backward. Right?

So it's all together is all connected.

So your rib cage anchoring the position

of your pelvis. If you sit a lot in a

tucked in position, look, your chest

collapse. If you prefer in a anterior

pox like this, your ch ch ch ch ch ch ch

ch ch ch ch ch ch ch ch ch ch ch ch ch

ch ch ch ch ch ch ch ch ch ch ch ch ch

ch ch ch ch ch ch ch chest changes

position as well. So if you only stretch

your shoulders or do thoracic mobility,

you never fix your pelvis and then you

only doing the bandic fix except from

the symmetrical orientation of the

pelvis anterior posterior tilt, right?

There is another way of the pelvis

misalignment which is the whole lower

body rotation. Just do remember where

you protrude your pelvis forward. You

protrude the ribs forward. Can you see

the left right organization of the ribs

has already changed. So I have like

uneven ribs. So I have uneven shoulders.

Here's the question. Why does your

pelvis change it structure? Right?

That's where we need to go deeper. The

root problem is usually not the pelvis

itself. Over time, the body gradually

loses organization, aging, years of

sitting, old [clears throat] injuries

like one side of the ankle, sprain, like

repetitive training patterns, daily

habits, compensations layered on top of

compensations. The body becomes less

efficient as distributing load through

the entire system. As organization is

lost, weight distribution changes. When

your weight distribution changes, your

side shifting, leaning, stacking changes

about, that's why your pelvis adapts and

that's why your rib cage adapts. So, it

affects your shoulder blades. Get it?

Scenario two, tension from uneven arm

use. The forces from below can alter rib

cage position and affect the shoulder

blade. But your shoulder blade can also

been pulled away from the rib cage by

uneven tension throughout arm suspension

system. Number one, left right

imbalances. Most bars naturally rotate

more to one side. For example, I am

left-handed, so my left side tends to

pull forward more. Maybe you always try

and lean the same way. Sit and lean the

same way. Carry your back always on the

same shoulder. Use the mouse with the

same hand or play asymmetrical sports

like golf, tennis or fencing. Over time,

one side gradually becomes more dominant

and more pulled forward than the other.

Number two, flex extends the imbalances.

Modern life is dominated by arm flexion.

typing, driving, scrolling, holding

phones, working at desks, gripping,

lifting, pulling. The front side muscle,

the flexes, gradually dominant the chest

collapses slowly. Your shoulder blades

drips both upward and forward. You may

ask, how do I get more shoulder motion

or how do I stop my ribs from tilting?

But underneath those question is a

deeper one. Why does my body get stuck

in this pattern in the first place? Once

you understand the structure behind it,

you stop chasing local tension. You stop

riding on short-term patch fixes. So, in

the next part, we are going to address

this shoulder issue through three BT

axis. First, the spinal axis. By

improving pressure regulation through

the rib cage and the breathing, we

restore proper rib cage pelvis

alignment. Second, the vertig axis. By

restoring stacking from the feet through

the pelvis to the shoulders, we help you

become better stacked instead of tilted

or rotated. Third, the horizontal axis.

We rebalance the suspension system of

the shoulders, arms, and rib cage. This

helps reduce excessive arm tension and

allows your shoulder blade to sit where

it should. When these three systems work

together, the shoulder blade can move

freely. Again, this movement come from

our 28 day full body alignment training

less than 15 minutes a day designed to

rebuild your structure from the ground

up. So, the rule is you put a deposit

and complete everything as a prescribed,

you get a full refund. So, if you finish

it, it's free. Our next cohort is coming

soon. Click the link below and see if

you qualify.

This movement is called chest pelvis

alignment breathing training. I want you

to lie down on your back. Make sure your

lower back fully attached on the floor.

And then bring your both of your feet on

the wall. Keep your hips, knees, and

ankles all in 90°. Most important thing

is keep your second toes upward point to

the ceiling. And how to prevent your

lower body from collapsing? You can

squeeze a pillow or plate ball between

your upper thigh to keep them aligned.

So the key is not to squeeze your knees

way too hard. That's going to also

creating the collapsing. Okay? Just keep

your second toe, kneecap and pelvis

perfectly in alignment and get your

spine fully rest on the floor. If you

can't, if you have way too tight lower

back, what you do, you get a folded

towel and tuck it beneath your pelvis.

Voila. That's it. Perfect setup

position. Okay, let's focus on the

breathing part. First of all, look,

that's our lower ribs. We call that

coastal arch. So Leah's coal arch is

slightly protruding outward, right? So I

want her to exhale first to bring her

lower ribs align with the pelvis. So

they are like two doors closing, right?

And getting low towards the pelvis.

That's what you should feel when you

exhale. Let's do it again. Relax and do

it again. Exhale.

Feel ribs closing and down towards the

pelvis. That's the first movement we do.

And then I want you to pinch your nose

and close your mouth. Seal your mouth at

the limit of exhalation. And then I want

you to just inhale. Look what's

happening is like her belly suckling in.

What's happening within her body is the

diaphrag pelvic floor. They are both

raising up. So the tension of them being

released. Okay. Relax. Very good. Let's

do it again. So exhale first.

Okay. When there is no air left here, I

want you to seal your mouth and pinch

your nose and inhale. So, it's going to

help you to release the tension of your

internal organs and restore the

elasticity of the twins diaphragm and

the pel. Okay, relax. Uh because it's

demo, so the duration is holding a bit

longer because I need to speak. But

actually, you can only hold the

inhalation. This actually called the

force inhalation technique for 3

seconds. That's it. Just please please

please pay attention. Exhale and inhale.

Do not activate any muscles around your

neck. Should we feel like upper chest

fully relax everything happening within

your belly. Nothing happening with your

upper chest and the neck. Okay, great.

Exhale first. Align the chest with your

pelvis. Pinch your nose. Seal your

mouth. We're going to do fourth

inhalation technique. Inhale.

diaphragm and pel they'll be raised

together and release the tension. Okay,

just for three seconds and when you

inhale just let it go. You don't need

think about where the air goes. Okay,

and we can repeat that for 20 reps.

Okay, so first you need to find yourself

a yoga block but that's sometimes a

little bit wobble. So a thick book would

be a a good substitute to that. Okay,

come here. So I want you to stay put

your in longitudinal foot arch upon it.

So basically your heelbone and the big

toe ball firmly upon the book like that.

Okay. Very good. And then keep your hips

knees and the second toes still aligned.

And I want you to relax your spine

first. Okay. Just relax your lower back.

Very good. And then bring your toes up.

So b shift your body weight forward and

backward. Find your balance right in the

middle. And then your balance would be

shift to the mid foot. The highest space

of your foot arch. And can you shift

your body weight left to right? What we

are doing? We bring your body weight

right to the middle and then through.

Relax your hip gro. Relax the back for

the knees. Relax your ankle. Focus on

your lower body. Okay. Maintain your

balance in the middle. Lower yourself

down. So you are sinking down until your

ankles motion get blocked.

Is that your bottom? Very good. So, you

don't need to squat low. When you're at

the bottom, I want you to push the floor

away through the big toe ball and the

heel. Push slowly. Slowly, very slowly.

Raise yourself up. If you do it slow, if

you do it correctly, the upper body's

ankle would be maintaining the same. So,

she is using her lower back. Say fishing

rod. Bring her back up. So, let's do it

another time and focus on the right

movement. Okay. So relax hip flexors.

Very good. So you can use your fingertip

touch your hipbone. They should be

literally no resistance. And then also

it happens to the back of the knees.

That's too much tension. Relax here.

Very good. Keep your knees align. Toes

align. Balance. Okay. Can only you can

only bring your balance between the heel

and the big toe ball. Slowly get

yourself down. Look. You are sinking

down.

As long as your ankles motion get

blocked, push the floor away. Okay,

relax your lower back. It's from the

lower body. Push the floor away. That's

it. And raise yourself up. I want you to

repeat this motion. Focus on the

synchronization of the lower body joint.

And repeat it for 10 reps.

For the third movement, we're going to

get the band and bring the band just

beneath the scapula here and then hook

the both end into your palm. Just cross

the root of the palm like that to make

sure the pressure on your palm is even.

And then I want you to reach your arms

to the side of the body. Just feel your

arms like a open umbrella. Stretch your

fingertips forward and slightly bring

your arms into 120 degree. Unlock your

elbows. So both of the inner elbow point

to each other. And you really need to

reach your hands forward rather than

passively bend backward. That's not

okay. Actively expanding. I want you to

exhale. Bring your rib align with the

pelvis. Exhale and inhale and expand. So

you're going to feel the expansion more

through on the muscle under your armpit

serratus everything rather than a

shrugged shoulder.

That's a big no. That's yes expanding.

Stay in this position. Breathe from 20

seconds to 1 minute. Up to you how long

can you stay there. The most important

thing is just not tilting your ribs

forward. That's a big no as well. We

just train some lateral expansion to the

side. Now we want to trim your expansion

on the s pl. So I want to expand the

both diameters with your back and the

chest forward. Okay. So at the same

setup position bring your palm upward

and reach forward. And I want you to

breathe on the one way to push your ribs

and the spine backward while pushing

your arms forward. Look, he's very

strong but he feel restricted here.

Okay. So yeah into that position still

no shrug. Show them shrug. That's a no.

That's a yes. So if your hands can be

slightly higher than your shoulder,

that's gonna even better. Okay. Unlock

elbows. Stay in this position. Breathe

both forward and backward. Look, my

model is someone who can clear 180 kg,

but still restricted in breathing this

direction. So you choose the weight

wisely and inhale both to your chest and

to the back. Stay in this position.

Breathe as long as possible, as gently

as possible. Okay? Just please do

remember just relax your neck. Do not

shrug. So if your ribs stick out every

time you raise your arms, don't assume

you have just a shoulder problem. For

99% of the time, it's never shoulder

problem, but a global organization

failure. Most of us have a bit of

everything I mentioned about. So find

the reason the compensation exists.

restore the structure underneath and the

movement often takes care of itself. Hey

guys, if you found this episode helpful,

like the video, subscribe to the channel

and share it with someone who struggles

with the same issue. Human Before

athlete, this is Gabby. See you next

time.