Posture Diagram

Posture Diagram

Friday, May 16, 2014

Sternum Lifter 2.0


I have now a second version of my completely own exercise ”Sternum Lifter”. I simply call it;

Sternum Lifter 2.0

I have implemented the same idea as I did with the exercise “Modified Dumbbell Pullovers 2.0” and the idea is to increase the amount of force in the abdominal area by lifting the legs in the form of a “V”. And the reason for the new one is to be able to use heavier weights which will produce more force on the sternum and make it to lift and stretch more effective.

1.       Lie down on the back on a flat absolutely horizontal surface and hold a pair of dumbbells.

2.       Lift your legs, arms and upper body at the same time. It is important to not lift the arms too highly. Not higher than the illustration shows.
       3.     Repeat 10 times, 3 sets.



Saturday, May 10, 2014

Modified Dumbbell Pullovers for Pectus Excavatum 2.0


Warning! 

This exercise is the second modification of ordinary dumbbell pullovers and it needs a sharp warning because now it is time for heavy weights and extreme stretching of the sternum and the flared ribs. Beware of injuries.

After some time with my first version I can say that they have helped a lot but after many weeks I have reached a point where heavier weights is a must to make it possible to lift the sternum even more. This one is according to my experience even more effective against flared ribs than the first modified version.

What is new?

I have added more powerful activation of the abs by lifting the legs with the form of the letter “V”. The best is to lie down on a floor or any other flat horizontal surface.

1.       Start in the same position as the ordinary version or my modified first version (start is always the same for all of them).

2.       Lower the quite heavy weight and lift your upper body from the surface at the same time as you lift the legs. The “V-form” of the legs is to minimize the risk for injuries in the lower back and it is strongly recommended to not skip this part.

3.       Repeat 10 reps 2-3 sets.

Wednesday, May 7, 2014

Sternum to the Right Strong Ergonomic Indication

In some cases the sternum is twisted to the right. Why?

This fits very well into my “ergonomics+genetics-theory”. The reason for the sternum to be more dragged to the right is according to my theory the fact that most people are right handed.

What do we humans do that can explain the asymmetry of the sternum to the right?
 
 

The illustration shows what happens while using a computer with an ordinary mouse.

1.       The whole arm moves sideways.

2.       The shoulder rotates.

3.       The muscles in the upper back becomes shorter because of spasm and drags  the  sternum  inwards more on one side, in this case to the right.

Tip: Use of a track ball mouse is preferred from an ergonomic perspective and keeps (if used correctly) the shoulder in an “un-rotated” position. I personally prefer a handheld track ball mouse. A little tricky in the beginning but after a while very easy to use and ergonomically; I would say perfect.
This means that I believe that all types of positions that rotates the shoulder may be a potential reason to the twist to the right. Another reason could be to sleep on the right side most of the time.