 Hello everybody. So our last two videos we talked about rib cage shape and we talked about spinal curve And I wanted to talk about those first because I think they set this Necessary, you know as we're getting into these more advanced topics. They set these necessary guidelines And this this you know kind of helpful way to think about the landscape But now let's make it more complicated because it usually is so what if I see somebody doing a push-up And their elbows look like this Left elbow flares right elbow tucks harder So to me I See this one a lot. I don't see it the other way. I honestly I don't I've never noticed it I'm always looking for it this way now because I notice it But I've never seen it this way. What is going on? So if you're familiar with the Common compensatory pattern that that people take The shape of the rib cage is generally less wide on the right and wider on the left Okay, and it kind of looks like this More relaxed it might look like this. Okay If I if I take that into function, then it generally looks like this right because my elbows might my Well, let's start further back my if my rib cage is wide on the left the left Scapula is being externally rotated and pulled outward It's externally rotated and then downwardly rotated and to get stability I can't do this because if I'm if I'm positioned this way I can't get the the Glenoid head in the socket of the labrum So what I have to do is do something like this and now I can kind of move it a little bit and I can kind of stick it together a little bit Similar idea here if everything's short I can just pin it because it's got some leverage and pin it closer to my side So maybe if you're seeing this asymmetrical elbow flare and you need to look Here you need to look at what this is doing when one visual tests you can do is you can look for shoulder height I don't think that tells you everything because if I have a Depressed rib cage on the right and an elevated rib cage on the left, but I have an elevated shoulder on the right Sometimes you know something is off, but it's still it looks kind of level right You can see my head is tilted, but my shoulder level is you know not that far off So it's misleading. It doesn't tell the whole story Other things you can look at visually you can just say hey if I draw a line if I look at the middle of the sternum Is it in the middle of the body for one and is it? Equally distant equidistant between both axilla so axilla is armpit Draw this line from sternum to armpit and I just try to check the width you could have somebody take their shirt and make it really tight and You know, let's try to exaggerate it. Not that I need to try very hard And sometimes when you're extra bad, you can you can see a little bit more width on the left and less on the right I could look for pectone Sometimes the left pect looks really broad and that's kind of tying into this sternum to axilla Thing and sometimes the right pect looks really tight, but short Just just a bunch of different things you can look at The other thing that I like to try is just different side plank variations. So can you Crunch over one of your sides. Can you exhale while you're there and how does it feel? So if you feel like you're not feeling it, but I could I look at it and I say that doesn't look quite right Then I know you just you're not getting there. You can't get there so I need to find another cue or another exercise and If if you are doing it and you're like, whoa, that is crazy. Oh my god, it's cramping I got to stop I got to stop and then then maybe it's too hard or maybe if you know You have the guts you just you're sick in the head enough and you just double down and you try it some more You know a lot a lot more theory in this video a lot less Applicability but once you start to address asymmetries like this, you're not really sure what's going on But I can tell you generally there's some sort of rib cage asymmetry And if they're left elbows flared and the right elbows tucked You've probably got a wide one on the left and a narrow one on the right now It's not always that simple because sometimes the lower rib cage is doing something different than the upper rib cage But after you you don't need to worry about it until you've secured the lower rib cage So make sure I get rid of the flare That you know the rib flare that might stick out of people's shirts when they do bench presses and whatnot And then just reevaluate where you're at if you're still noticing it It's probably gonna have gone away a little bit because when I secure this I start to be able to rotate to this way and I start to be able to draw more air into the upper rib cage on the right side But sometimes it's not enough and sometimes you need to look at something else. Sometimes you need to drive more Apical lung expansion on the right side. Sometimes you need to ask yourself. What is going to do that? Sometimes you need to say how can I ensure that they keep the left Lower rib cage secured over here because if you're anything like me, that is just the first thing to go No matter what you can you can drive apical lung expansion for me But I'm gonna try my hardest to get rid of my lower rib cage security so maybe I need to consider how I'm securing myself over there with these muscles with the ab with the Shortening of the inner costals maybe even a little bit of the left lat But we don't want to really you know, it's not that you need to do pull downs, right? So that can be a little misleading obliques is a big one the serratus over here and even you'll feel some of the Lower trap and you know, I had my lower trap cramped the other day as I was queuing this I think I was even doing a bench press and it was crazy So you'll feel all sorts of stuff on that left side if you need to secure this lower left rib hump or rib flair and Then after that, maybe I need to look into more expansion in the right upper Lung what's going to do that? What's going to open up these upper ribs? Well, the neck can do it, but I would venture to guess you probably don't want their necks to turn on or your neck to turn on anymore Other things what is connected to the rib cage via muscle it is the Shoulder blade And the shoulder is what's going to dictate a lot of this stuff So if I can secure over here, I can use the pressure of the air to just kind of float up this way But I want to make sure I'm not getting it with the neck I want to make sure I'm getting it with arm muscles or with just pressure from holding this over So again, we secure over here, but Maybe we need to pull the upper ribs up via the pec minor via scapular posterior tilt Maybe we need to get posterior tilt and and a little bit of downward rotation with the long head of the triceps on that side Maybe we just need to focus on intercostal inhibition and we need to reach or we need to hang from a bar those are just Bunch of different ideas. I think I've said everything I can say on a single video about a Symmetry in the rib cage and the push-up and elbow flare and blah blah blah blah blah If you have any questions, which I'm sure you do feel free to leave them below and I'll try to answer them