I have to confess. Since I am …..shall  I say like 12????;  I am ‘’known’’ as a RIB THRUSTER. If you are new to this term, or it is too technical; I shall introduce you to my friend Katy Bowman; the world renowned biomechanical scientist.

In Katy’s words: ‘’ Many people “hide” their thoracic kyphosis by thrusting their ribs forward, but it is better to keep your ribs down and work on stretching these tight muscles (instead of manipulating the skeleton to hide them!).’’

So when I was around 12, like any other ‘’normal girl’’, I started to become self-conscious about my weight, size of my thighs and my waistline. One day; as I was carefully observing myself in mirror, I found out that when I stand in neutral alignment, my thighs appear VERY fat. But when I do ‘’funny things’’ with my pelvis (AKA stick my butt out) and and combine that with trusting my ribs forward & up, my legs look more like Naomi’s. And that sounded really cool!

This ‘’new position’’ soon became my ‘’new normal.’’ I was walking around for almost 15 years (and to this day I have to work on my posture) with my ribs being carried way ahead of my pelvis,without even knowing how much damage I was creating in my own body.

The first time I got to know I am ‘’abusing’’ my spinal tissues was in the Yoga Tune Up Level 1 training; when my mentor Jill Miller  clearly pointed out this alignment deficiency in my body.

Drawing my ribs back and setting them right over my pelvis was incredibly uncomfortable; as years of disorganized spine made my illiopsoas, sartorius and adductors very very tight.


Please Explain! Why Rib Thrusting is so bad for me?

As Katy Bowman further explains (and I know you will be VERY surprised to know); that the alignment and throughout mobility of the rib cage are essential for influencing of how much air enters the body and how much oxygen enters the blood. Since many of the abdominal muscles attach to the lower ribs as well, being a rib thrusters easily leads to weak stomach muscles,disk compression and lack of spinal stability. Ouch!


Compare these 2 pictures:

Rib thrusting                                                   Rib Pelvis Alignment


In the first image; you can clearly notice the massive global extension of the spine; which results from shoveling the ribs forward and upwards!

In the second image; you can see the more aligned spine; and throughout organization of the thoracic segment over the sacrum.

Good News! Aligning your ribs and moving away from being a chronic rib thruster is VERY simple.

Start by lining up your xyphoid process over your pubic bone.The xyphoid process is the bony triangular bit at the bottom of your sternum. Line up this bony landmark right above your pubic bone. The way I like to think about it is ‘’doing an abdominal crunch’’ with the top segments of your rectus abdominus-without actually crunching!

Xyphoid process to pubic bone

What is super-important to understand is that years of rib thrusting might leave your spine in a vulnerable place (I know mine one was); and many of muscles and connective tissues will become chronically tight and dehydrated. This is where rolling with Yoga Tune Up® Therapy balls becomes inevitable part of your healing process!

This Saturday (28th Sept) I will be presenting the only THERAPY BALL WORKSHOP: STRATEGIES FOR SELF-CARE workshop of this season. I will be teaching multiple spinal mobilization techniques that you can immediately implement into your training to start fixing your posture and maintain proper ribs mobility.

BOOK YOUR PLACE TODAY (last 2 spaces remaining) :

Want to work on specifically fine-tuning your alignment?





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