Surgery moved your lower ribs, but breathing and core are what hold them there. The complete, cited recovery plan for after chest-wall repair.
Four phases, from the hospital stay to a full anti-flare program. You progress on your surgeon's clearance, never the calendar.
Joined by 1,000+ people fixing their chest without surgery, since 2015
The correction holds only if the loading around it is timed right.
Rib flare almost never warrants surgery on its own, so if yours was operated on, it was part of a larger chest-wall repair with hardware. The ribs are in a new position now, and whether they stay there comes down to retraining the diaphragm and core that no one tells you how to use.
The plan you should have
left hospital with.
Not generic post-op advice, a phase-by-phase recovery program written specifically for a chest-wall repair involving rib flare, with every claim cited so you and your surgical team can trust it.
Rib flare lives and dies on breathing mechanics. A diaphragm that can't fully exhale leaves the lower ribs hiked up and flared; pain after surgery makes that worse, and shallow breathing also collapses the lower air sacs. Retraining the exhale fixes both at once, physiotherapy alongside chest-wall correction improves functional outcomes, and every figure below maps to a numbered reference you can check.
Read them by rating, or by what people actually got out of it - the transformations, the honest reviews, and the messages that land in my inbox every week.
across 12 rated statements
500+ reviews collected since 2015. Open a bar, a tag or a condition to read the published ones.
What the 4.9 is made of
17 published statements · 500+ collected since 2015
Had the flare since i was about 14 and just assumed that was my ribcage, permanently. Brace plus the breathing drills and my mrs asked when i'd lost weight. I hadn't lost anything, it's just the ribs sitting where they should now.
DanielRib Flare27
Rib Flare BraceUK 🇬🇧
didnt know you could be breathing wrong for 21 years. thats the whole thing right there. flare started going down on its own once i stopped breathing into my shoulders, which is not what i paid for but ill take it
benjiRib Flare21
Rib Flare CourseUSA 🇺🇸
ive bought like four programs for this over the years and quit every one of them by week two. finished this one. i think its cus you cant move on until you can actually hold the position, so theres never that thing where you're guessing if youre ready or not
MateoRib Flare23
Rib Flare CourseUSA 🇺🇸
I went in wanting to debunk it, honestly. Started opening the citations one at a time and they were real papers that said what he said they said. That is a depressingly low bar and nowhere else online clears it.
SanderRib Flare34
Read the blogNetherlands 🇳🇱
read the blog for months before i actually did anything with it. no coach, no brace, just the stuff in the articles done properly. i feel a lot better now and the photos say the rest
DaniloPE
Read the blogCroatia 🇭🇷
Two months in and I've put on 3 kg of muscle. My chest doesn't cave the way it used to when I'm standing relaxed, and that alone was worth it.
MiloPE25
1-on-1 CoachingGermany 🇩🇪
first call he told me straight up itd take a year and id hate months 2 through 5. he was right about both lol. 12 months on and my PC is flat. took my shirt off at the beach in january without doing the whole towel thing
DimiPC19
1-on-1 CoachingAustralia 🇦🇺
the bell leaves a red ring on your chest the second you take it off, and nobody warns you about that. it fades within the hour and the skin has never been an issue since. 100% satisfied - the sternum sits higher than it has my whole life
PiotrPE25
Vacuum BellPoland 🇵🇱
the brace is made really good, i wear it under the t-shirt at school and nobody has noticed in 4 months. my mother was crying when we compare the photos. sorry for my english
NicoPC17
Pectus Carinatum BraceItaly 🇮🇹
He knows more about this than the two consultants I paid to see, which says more about them than it does about him. Showed my GP the 9 month photos and he asked me for the website. Half a star off because the time zones make the calls a nightmare from Ireland.
RuairíPE29
1-on-1 CoachingIreland 🇮🇪
watched the youtube for six years before i spent a single cent. bought the program, did it properly for 7 months, and the only thing i actually regret is the six years
TanePE26
PE Exercise ProgramNew Zealand 🇳🇿
My son is 15 and had started keeping a shirt on in the pool, which is how I worked out something was wrong in the first place, because he certainly wasn't going to tell me. He would never have stuck with the brace on his own. It was the fortnightly check-ins that did it - he didn't want to turn up with nothing to report. Six months now and the ridge has visibly come down. He swims without the shirt.
Noah's mumPC
Pectus Carinatum BraceUSA 🇺🇸
1 cm off the depth in eight months. I had this filed under things about my body that got decided before I was born, and I'd stopped thinking about it somewhere in my twenties, so being wrong about it has been a strange few months honestly.
VincentPE + Rib Flare36
France 🇫🇷
i did abs for two years thinking that was the fix. it was never going to be abs. three months of the brace plus actually learning how to exhale properly and its 1.5cm narrower down there
AlexRib Flare22
USA 🇺🇸
every doctor said come back when youre done growing, which is a mad thing to say to a 17 year old whos already miserable about it. did four months of training instead. 4kg on and my t shirts actually sit on something now
JakePE17
USA 🇺🇸
bump is 0.5cm down in 5 months. bro i genuinely thought this was gonna be bench press for a year, its like 80% breathing drills and posture stuff. wasnt what i signed up for but i cant argue with the tape measure
EliasPC16
Norway 🇳🇴
i was the skinny kid who kept his top on at the beach every single year. 6 months, 5kg heavier. took it off in ibiza this summer and genuinely forgot to be weird about it until we were leaving
CallumPE17
UK 🇬🇧
"Had the flare since i was about 14 and just assumed that was my ribcage, permanently. Brace plus the breathing drills and my mrs asked when i'd lost weight. I hadn't lost anything, it's just the ribs sitting where they should now."
"didnt know you could be breathing wrong for 21 years. thats the whole thing right there. flare started going down on its own once i stopped breathing into my shoulders, which is not what i paid for but ill take it"
"ive bought like four programs for this over the years and quit every one of them by week two. finished this one. i think its cus you cant move on until you can actually hold the position, so theres never that thing where you're guessing if youre ready or not"
"I went in wanting to debunk it, honestly. Started opening the citations one at a time and they were real papers that said what he said they said. That is a depressingly low bar and nowhere else online clears it."
"read the blog for months before i actually did anything with it. no coach, no brace, just the stuff in the articles done properly. i feel a lot better now and the photos say the rest"
"Two months in and I've put on 3 kg of muscle. My chest doesn't cave the way it used to when I'm standing relaxed, and that alone was worth it."
"first call he told me straight up itd take a year and id hate months 2 through 5. he was right about both lol. 12 months on and my PC is flat. took my shirt off at the beach in january without doing the whole towel thing"
"the bell leaves a red ring on your chest the second you take it off, and nobody warns you about that. it fades within the hour and the skin has never been an issue since. 100% satisfied - the sternum sits higher than it has my whole life"
"the brace is made really good, i wear it under the t-shirt at school and nobody has noticed in 4 months. my mother was crying when we compare the photos. sorry for my english"
"He knows more about this than the two consultants I paid to see, which says more about them than it does about him. Showed my GP the 9 month photos and he asked me for the website. Half a star off because the time zones make the calls a nightmare from Ireland."
"watched the youtube for six years before i spent a single cent. bought the program, did it properly for 7 months, and the only thing i actually regret is the six years"
"My son is 15 and had started keeping a shirt on in the pool, which is how I worked out something was wrong in the first place, because he certainly wasn't going to tell me. He would never have stuck with the brace on his own. It was the fortnightly check-ins that did it - he didn't want to turn up with nothing to report. Six months now and the ridge has visibly come down. He swims without the shirt."
Had the flare since i was about 14 and just assumed that was my ribcage, permanently. Brace plus the breathing drills and my mrs asked when i'd lost weight. I hadn't lost anything, it's just the ribs sitting where they should now.
Shared with each client's permission.
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Share your before & after
Before
After
“I'm 32. Everything I ever read said the window on this shuts at 18 and after that you either get cut open or you live with it. Nine months, 5 kg on, 1 cm off the depth. Nobody is more annoyed about the wasted decade than me.”
Before
After
“came in skinny with a deep dip and ribs that stuck out at the bottom. six months, 4kg up. funny thing is nobody says anything about the dip, its the flare going down that people actually noticed”
Before
After
“The brace did the flare, the training did the rest. Seven months, 6 kg on, 1 cm off the depth. The part I wasn't ready for is that I now own shirts that fit, after about fifteen years of buying everything one size too big.”
Before
After“5 months, 4kg on. still there if i go looking for it. nobody else has said a word”
Before
After
Before
After
“I'm 52. I have both a ridge and a dip, which I'm told is unusual, and I've had the pair of them since I was a boy. Nine kilos off in five months and for the first time my chest looks like one chest. I did not expect to be sorting this out at my age, but there we are.”
Before
After
“3 months and 5kg later the ridge is sitting lower than its ever been. i was 100% convinced surgery was the only option, like id already looked up how much it costs and everything”
Before
After
“9 kilos in 6 months. the trick nobody tells you is you build the muscle around the ridge, then the ridge is not the first thing people see. before this i am buying only loose shirts, maybe 8 years like this”
Before
After
“before, the carinatum is the first thing i see in every photo of me. now i show someone and they must ask me where it is. i did not have any surgery, only the training”
Before
After
“Four months in and the side profile is the thing that changed. I used to clock myself in every shop window I walked past, at 30 years old, and I hadn't even noticed I was doing it until I stopped.”
Before
After“read the blog for months before i actually did anything with it. no coach, no brace, just the stuff in the articles done properly. i feel a lot better now and the photos say the rest”
Before
After“the bell leaves a red ring on your chest the second you take it off, and nobody warns you about that. it fades within the hour and the skin has never been an issue since. 100% satisfied - the sternum sits higher than it has my whole life”
PE pectus excavatum · PC pectus carinatum · RF rib flare
Drag each slider to compare.Tap any case to open and compare.Published only with the client's written consent.
Medically reviewed byProf. Dr. Mustafa Yüksel
Tap any message to read it full size. Instagram, Facebook, YouTube & TikTok comments, DMs, WhatsApp and email - real messages from real clients. Names and handles blurred, content untouched.
Case 01Case 02Case 03Case 04Case 05The four that come up most, answered the same way I would answer them on a call.
Take the 60-second quizPosture and breathing shift inside the first few weeks. Visible chest change is slower - in the case log above, Milo hit his at 2 months, Ian at 6. The programs run 16 weeks because that is how long it takes to show in the mirror.
Almost certainly not. The clients on this page were 22 to 32 when they started. Cartilage stiffens with age, so progress is slower, but slower is not stopped. Age changes the timeline, not whether it is worth doing.
Either works. Every program ships with a gym track and a no-equipment track for the same 16 weeks, and you can switch between them mid-program without losing your place.
No, and that matters. A sunken chest and a protruding chest need close to opposite work, and rib flare rides along with both. There is a separate program for each, if you are not sure which you have, the 60-second quiz sorts it out.
Read it before the operation if you can, then live in whichever phase you are actually in. Every step moves on your surgeon's clearance, never the calendar.
Get the ProgramGo in fit and ready, practise exhale-led rib-down breathing, build a back and core base, sort nutrition, and set up home for the first two weeks.
Multimodal pain control, walking on day one, hourly breathing work and clot prevention, what to expect and how to make it count.
Restore quiet, rib-down breathing, the foundation of rib position. Long, full exhales; no twisting; log-roll everywhere.
Reprogram the diaphragm-and-core pattern that keeps the ribs from flaring, and avoid the back-arching stretches that pop them forward.
Build deep-core and posterior-chain control on your surgeon's clearance so rib position holds under load. The gym + bodyweight program begins.
Return to full training and most sport while keeping rib-down control automatic. Collision sport only with clearance.
Fully cited, with a four-phase recovery timeline, a day-by-day routine for early recovery, an anti-extension core and strength program, and the red-flag list that tells you when to call your surgeon.
I'm not writing this as a doctor looking at a scan. I had the sunken chest, the flared ribs, the shirt that stayed on at the pool, and nobody could tell me what actually works.
Years of consistent, non-surgical training made mine unnoticeable. Everything on this page exists because I needed it to exist ten years ago.
I tested all of it on my own body first, then refined it every time someone hit a wall I had not planned for.
Featured in Healthline · Level 5 DUKE Institute Certified Personal Trainer (ISSA) · Specialised in pectus excavatum, carinatum and rib flare.
Medically reviewed
I don't publish a clinical claim until Prof. Dr. Mustafa Yüksel, MD has checked it
Thoracic surgeon, founder of the Chest Wall International Group
The operation is done either way. What is still in your hands is what you do with the twelve weeks after it, and that is the part nobody hands you a plan for.
This program never overrides your surgeon or physiotherapist. Their instructions, and your own pain and activity limits, always come first.
No waiting on a reply, no onboarding call, nothing to install.
The full recovery program, yours for life, for less than a single physio session. Best read before the operation, and useful from whatever week you are in right now.
Try the whole thing for 30 days. Use it, and if it isn't what was described, message me for a full refund, no questions asked. The risk stays with me, not you.
No, and it says so on every page. This program organises the breathing, posture, pacing and strengthening around your recovery, but your surgeon and physiotherapist always come first. Where their instructions differ from anything here, follow theirs. It's designed to make you a better-informed patient, not to replace your team.
Not at all. It's ideal to read before your operation, but the bulk of the program is the twelve-week-plus recovery that happens at home. Whatever week you're in, pick up from the matching phase and use everything from there forward.
Resistance training usually begins around week six and only on your surgeon's clearance, building to full loading by about three months. The program lays out a phased track that builds deep-core and posterior-chain control first so rib position holds under load, with clear "not yet" lists so you don't push too early.
It explains the multimodal approach your team uses and how to get the most from it, staying ahead of pain with scheduled non-opioids, tapering opioids early, splinting a cough, and the breathing that prevents a chest infection. It is education, not a prescription; your pain medication comes from your surgical team.
It's a structured, written program you can read on any device, clear chapters and phases with tables and a day-by-day routine, so you can reference exactly what you need mid-recovery without scrubbing through video. Every factual claim links to a numbered reference.
Yes, that's exactly who it's written for. Isolated rib flare almost never needs surgery, so when it is operated on it's part of a combined chest-wall repair with hardware (often sternal compression alongside a Nuss bar). The program is built around that combined repair and the rib-down breathing and core work that hold the result.
Free content is scattered, a breathing tip here, a restriction there, none of it sequenced or sourced. This is the whole recovery in order, written for after surgery, with every claim cited. The value is the system and the trustworthiness, not the individual facts.
Straight away. The moment your payment clears, an email goes out with your link and the password that opens it, usually inside a minute. Read it on a phone, a tablet or a laptop; the password is typed once per device and then the page just opens. If it hasn't arrived in ten minutes, check spam, then message me and I'll send it over myself. Lifetime access, free updates, nothing to ship.
30 days, no questions asked. Read the program, use it, and if it isn't what was described, email me for a full refund.
Take the free 1-minute assessment and get a straight answer for your condition and severity.
Take the assessment →The chat bubble in the corner reaches me directly, ask anything about your case before you decide.
Try the whole thing. If it isn't right for your chest, every dollar comes back.
Start risk-free →The full recovery plan for after a chest-wall repair involving rib flare, prehab to full return to sport, built on the rib-down breathing and core that make it permanent.
Get the Program
P.S. If you've read this far, part of you has already decided. The only thing you can lose by trying is the version of next year where nothing changed. - Mihail
