In my work and my personal practice, I am on a mission to end #RibThrusting one body at the time.

In my previous post you read about the spinal misery this common postural havoc creates and how you can create better position –STARTING NOW! Today I am going to break down for you 2 specific techniques to help you release tangled & glued spinal muscle tissue that rib thrusting has created in your body.


Watch this video of Jill Miller with Dr. Kelly Starrett where she breaks down the art and science of gut rolling.


Poor spinal alignment associated with rib thrusting creates a severely tense psoas muscle. Massaging the abdomen will promote circulation and penetrate through multiple gut layers, eventually accessing the psoas. This takes care of the rib thrusting business from the front; rolling out the Quadratus Lumborum (our second technique) targets the issue from the back.


  • Start in Constructive Rest Position
  • Place Yoga Block under your lower spine
  • Pin 1 Yoga Tune Up ball/ Alpha Ball on your Quadratus Lamborum (I personally love the Alpha )
  • Stretch your arms overhead & bend your knees
  • Take several deep breaths; directing them into your deep lower back
  • Chug yourself (propel from your feet) from north to south, so the ball can go up & down the QL fibers. Maintain for 2 minutes; then switch sides.


Rib thrusting goes hand in hand with anterior tilt of the pelvis (commonly known as swayback). This puts serious pressure on your QL muscles, leaving them tight and spastic.

This technique will help to untangle muscular restrictions in the back body, releasing tightness and allowing the QL to function more properly.

Read “Confessions of a chronic rib thruster.”

Learn about our Therapy Ball Programs.

Watch our free Quickfix videos.

Read “For A Healthy Posterior, Stretch And Strengthen”

Dagmar Khan

Dagmar Khan is the 1st Integrated Yoga Tune Up® teacher in Europe and leading mobility expert in whole Ireland; with over 15 years of experience in Yoga, Pilates, Stress Management and Fitness. She is sought-after core-expert who specializes in helping people overcome physical roadblocks and rehabilitate from serious injuries, such as spinal problems, hip replacements, osteoporosis and arthritis. Dagmar has worked with 1000’s of people and has created successful Yoga Tune Up® programs for athletic clubs, colleges, and university lecturers in sport and medical doctors. Dagmar is the creator of INJURY FREE RUNNING program for the Solas Run For Life, a contributing fitness expert to Beat 102 103 & Waterford Today, and her work has been featured on Dublin City FM, WLR FM, Munster Express and Waterford News & Star. For more information visit

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Karen McGovern

Had a really difficult time understanding the video. The sound quality was very poor. I really wanted to know what they were saying. A lot of background noise prevented me from knowing what they were saying. I know proper breathing techniques will help me prevent rib thrusting.

Kelly Cameron

Thank-you Dagmar! Swayback, anterior pelvic tilt and rib thrusting are all things I’ve got going on in my body and I have been slowly educating myself to understand what exactly is going on. I like the simple breakdown of the two moves with your explanation of “how it helps”. This was very ‘helpful’!


Both these poses have also helped me to improve issues in my low back (tissues). I’ve always struggled with my posture but am using these techniques to help improve my body alignment.

Stefanie Eris

Thank you for these great tips! The coreagous ball has helped me find awareness in my belly, a part of my body I’ve always tried to hide. I spent years trying to suck my in, which led to my rib thrusting and anteriorly tilted pelvis.

robin white

I’ve been working on this issue since I began learning yoga three years ago (at age 63). I much appreciate the clear identification of this issue with an anterior tilt (clear enough for me to understand!), or the fact that the abdominal massage and rolling the QL as described here can address this problem–I have done the abdominal rolling (and improving), but had never made the connection. I decided to look up the entry for the QL in “Trail Guide to the Body,” by Andrew Biel, who writes: “Although it would seem to be the deepest muscle of the low… Read more »

Eva Roig

Rib thruster…Me too! with anterior tilt of the pelvis. Pinning a YTU ball on my QL has helped me so much to release. From time to time, when I experience some pain in the back, I go there right away. But now, I understand from your post, that I need to work on my rib thrusting. And, I had not made the link with rolling the belly on the Coregeous ball. Thanks for the detailed explanations!