Short Quick Start Guide

For those who wants to try out what I have done; here is a short Quick Start Guide.

This is also a recommended start and if zero drop shoes are ignored, the rest of my blog is more or less meaningless.
   

It is very important to understand that exercises is just a complement to a complete change of ergonomics around the clock. The most problematic thing is that most people don’t use barefoot/zero drop shoes, and this is the most important thing to change (flip flops is a cheap alternative). Except the shoes, the best and fastest thing to start with is to remove the pillow during the first 2 hours during the night and sleep on the back. Then the rest of the night with a pillow on both the left and the right side. This will help to fix the kyphosis related to PE which is a prerequisite for the sternum to lift out.

Try to measure the depth daily so you can see the important small changes that makes you know you are on the right way.

The fastest way to go forward with exercises is “special pushups for pectus excavatum”. And another good way to start is to try out the breathing exercise where you holds the breath. Its purpose is to save energy which will help to build up the body.

Being physically active (stand up or walk) during the first hours in the morning have proven to me, to be very beneficial.

"Sitting Posture that Lifts Out the Sternum" is a very effective and easy thing to start with. Try to avoid a back leaning posture while sitting down in general.

A tip is to take a look at my post about "Nutrition and Pectus Excavatum".

Always warm up before doing exercises by taking a short or long walk (always around the clock zero drop).

This exercise is more or less a must to effectively reduce/fix PE: CLICK HERE

/I think this is a very good start for a beginner.

All information you need is here on this blog.