What Pectus Excavatum Exercises Should I Do?
If the pectus excavatum exercises focus too much on the chest area, thus neglecting the back muscles, the case may worsen. That is the primary reason why most people fail to repair their pectus excavatum deformity with exercises without a surgery. A typical person who has pectus excavatum has poor upper body strength, tight chest muscles and bad posture.
What did a recent study show?
Although the severity of pectus excavatum varies from one person to the next, a recent Canadian study showed that in 92% of the cases the condition is treatable with proper pectus excavatum exercises, stretching and braces.
The researchers compared the results of a control group who underwent a Nuss procedure with the results of a group which tried to fix their condition solely through physical training.
By the end of the study both groups had roughly the same success ratio: 94% vs. 92% for the control group and the physical training group respectively.
However, we mustn’t forget that pectus excavatum and flared ribs are a bone deformity. It is something that cannot be fixed overnight.
Don’t be discouraged by people who say that bones are entirely dependent on genetics and that they can’t be reshaped or changed. Bones are actually moved by muscles that hold them in place. In addition, the rib cage section is very flexible and can be modified through proper pectus excavatum exercises that I am going to show you.
Also, the group that focused on physical training noticed great phychological benefits.
Build Overall Muscle Mass
Your pectus excavatum case can be treated by any form of physical training, especially combining muscle building and corrective pectus excavatum exercises, which will improve your chest function and appearance.
The main purpose of pectus excavatum exercises is to develop proper structural integrity in the joints and build muscle mass that will fix your pectus excavatum condition.
The strengthening of your overall upper body musculature yields great benefits for the repair of your pectus excavatum. You can approach this type of training with weight training and bodyweight training.
I’ve personally tried both, and they work extremely well if done properly. If you feel that lifting weights may stunt your growth (which is completely false), or if you don’t have access to a weight room or a simple set of dumbbells, but want to fix your pectus excavatum deformity really badly you can do bodyweight pectus excavatum exercises.
While you’re performing this exercise, the pelvis rotation will be perfect for activating your core. Furthermore, the contraction of your upper chest muscles will cause the rib cage to be fully stretched and sternum to be pulled out, both of which are key for fixing your pectus excavatum. Also this will cause blood to rush in your back muscles and an improvement of the kyphosis of your spine, which is closely linked to pectus excavatum.
This exercise will cause grow your chest and shoulder muscles, and will normalize the chest area. Do as many as you can for 5 sets.
All you need to do is invest in a Iron Chest Master workout system.
Check the video below for more information about the product.
2. PULL UPS
Pull ups are one of the best bodyweight pectus excavatum exercises you can do to fix your condition and improve your upper back strength and posture is wide grip pull ups. The upper back musculature is a major player in the treatment of pectus excavatum.
To begin you should grab the pull up bar, contract your core musculature, and pull yourself up squeezing your shoulder blades once you reach the top. After that slowly lower yourself until your hands are straight. Repeat. Perform as many as you can for 5 sets, 4 times a week.
To perform wide grip pull ups all you need is something to hang on, like monkey bars in the local park or a cheap pull up bar you can set up on your doorway at home.
3. Dumbbell Pullover
It is an ideal pectus excavatum exercise. It is used for strengthening your chest muscles, expanding your rib cage and pushing the sternum out which is vital for fixing pectus excavatum.
The way you should do this exercise is by lying on a simple weight bench or on the floor (with a pillow placed under your shoulder blades to arch your back, which puts pressure and pulls out the sternum).
Hold the dumbbell over your chest with a slight bend in your elbows.
Lower the dumbbell slowly until it is behind you and take a big breath that expands your rib cage.
Using the same curving motion finish the movement to your starting position while exhaling. Repeat. Do this exercise 3 times a week 4 sets until failure with moderate weights.
All you’ll need is a cheap simple set of adjustable dumbbells you can use in the comfort of your home.
4. BENCH PRESS
The bench press is the king of upper body pectus excavatum exercises. It uses your whole chest, shoulders, triceps and your entire core. It is a great exercise since it is the most effective mass and strength builder in the upper body, which fills the gap made by pectus excavatum.
Begin the exercise by lying down on the bench. Use a medium grip on the dumbbells or the barbell.
After the weights are in a straight line above your chest, slowly lower the weights until they touch the chest.
Exhale and push the weights in the starting position. Repeat. Do this exercise 3 times a week for 4 sets of 12, with moderate weights.
Don’t forget to warm up.
The best 4 pectus excavatum exercises base on the two training principles you can follow to fix your pectus excavatum deformity (Bodyweight training if you don’t feel or think that weight lifting is a good option depending on various reasons, Weight lifting method that is also as effective as the previous method).
I’ve tried both methods personally and on my clients, and saw massive improvements in the overall chest and body development.
You must stay disciplined and follow the pectus excavatum exercises I’ve shown above.
With a cheap investment of about 80$ you can fix your pectus excavatum from the comfort of your house.