- Education and Science
Pectus Excavatum Repair Part 1 - Exercises to Improve Chest Appearance
This hub is about pectus excavatum repair and I will share some exercises and things you can do to improve the appearance of your chest wall without going for the surgery option. As the surgery can take a long time to recover from and can also be very expensive and difficult in terms of getting insurance cover.
I may also write an article on how to get insurance cover if anyone is interested. These exercises are for people with mild to moderate pectus excavatum and remember if you feel any pain please stop immediately. Pectus excavatum repair is a slow process and requires consistent work to maintain and bring that sternum back to its original position.
General Exercise & Posture
Pectus Excavatum repair will benefit from any sort of physical exercise. I have a few friends who joined the army when they had pectus excavatum and came out of it with an incredibly improved chest wall appearance.
They believe all that exercise and standing straight and marching has helped incredibly. Posture is something that can have a huge impact on how bad or good your chest will appear.
The best general exercises for improving your chest appearance are Running, Jogging, Swimming and Yoga.
A great weight exercise to improve your pectus excavtum is the dumbbell pullover or barbell pullover. This exercise is great at strengthening chest muscles as well as getting a great expansion in the rib cage and helps push that sternum out, and don’t forget to warm before any short of weight exercise and take it easy.
The way I do this exercise at home is to either use a simple weight bench or lie down on the floor with a thing pillow placed behind under your back around where your sternum sinks to give your back a slight arc. This helps emphasize pressure on the sunken sternum area.
Improve Posture to Improve your Pectus Excavatum
A great start to improving your Pectus excavatum is with posture and posture vest can speed this process up
Deep breathing exercises can be incredibly beneficial to people with pectus excavatum as it will expand the ribcage and push out your sternum.
1. Stand straight with good posture
2. Keep hands by your side and inhale, take a big breath, as big as you can possibly do and push out your chest.
3. Hold your breath for 5-30 seconds (5 or less for beginners and 30 for more experienced people) and place your hands in the position seen below except not sitting, hand clasped behind upper neck .(note: don't kill yourself holding your breath doing this even for a short period you will feel it the more you do it. The aim is to expand the chest as large as possible.
REMEMBER IF YOU FEEL LIGHTHEADED, DIZZY OR EXPERIENCE CHEST PAIN STOP IMMEDIATELY.
This breathing technique in just as effective lying down on the ground or sitting straight in a chair just remember to breath in DEEP and if you do this consistently you should notice some improvement in about 3 months, if not you should notice your posture to have benefited from the exercises
the picture below shows how your arms should be placed behind your head. You can see the arrows pointing towards the back muscles, people with pectus excavatum will experience very tight back muscles and this is due to the pressure of the sunken sternum , I actually have some pretty dark looking stretch marks on my back because of P.E.
Broom Twist A simple exercise pectus excavatum repair exercise grab a long pole or broom stick and place it behind your neck and grab the stick with each hand about shoulder width apart. From then begin to twist slowly and controlled at the waist. This exercise will help bring in those flared ribs. Other exercises beneficial to pectus excavatum repair: Yoga, swimming, jogging/running
Continue on to Part 2 for Exercise Routine for Pectus Excavatum
This is part 1 of pectus excavatum repair , part 2 will contain more detailed exercise information
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