High Precision Measurement of PE

As I have stated many times; I think it is important to measuring the depth of PE quite often. The reason is that it can be very difficult to see with the bare eyes if one lifts the sternum let’s say 2 mm in two weeks. 2 mm may not seem that much in a two weeks period but in one year, at that rate, it will be 5.2 cm which is not that difficult to calculate. It means that most moderate cases should be minimized in one year. I can say from my own experience that the improvement rate was extremely fast in the beginning and the only thing I did in the beginning was to quit lift the heel and also stopped lifting my head up while lying on the back. I remember that by only doing that I lifted my sternum from around 5 cm to 3.5 cm in 60 days. After that the progress rate slowed down. I also remember the excitement of measuring it almost daily and it got me motivated at a maximum level. If one can’t see any difference in the beginning (just with the eyes) it may lead to that the motivation drops sharply even though there is a slow improvement progress.

Here is a suggestion to; how to make high precision measurement of pectus excavatum:

Take a piece of wood stick (wood is not as cold as metal) and drill a hole on the middle; big enough to make it possible for a vernier caliper to fit in it. Also try to find a small coin or any very hard coin like object.

Make preparations for a correct calculation of the depth:

Measure the thickness of the stick and the coin.

It should look like this while the actual measurement takes place.

 

 

Try to do it as accurate as possible by lying down on a hard flat surface and look straight up “in the ceiling”. If you look down on the PE while measuring you will probably find that it will be deeper while you look down on it and this experience will also proof the fact that the sternum lifts out by NOT using a pillow while sleeping on the back.

Make a correct calculation of the actual depth:

I recommend to make a series of measurements to get used to it and to learn how to do it with high precision.

Let’s say you measure the depth to 35.0 mm. After that, remove the thickness of the stick. The thickness of the stick in the picture is 14.0 mm. This means 35.0-14.0=21.0. After that you must do the opposite with the coin. The coin in the picture is 1.2 mm. This means 21.0+1.2=22.2 mm or expressed in another way 2.22 cm. Now you have the actual depth.

(If you don’t know how to use a vernier caliper, it can be a little tricky if you are a beginner, just google it).

Kyphosis Fixer for PE 2.0

The aim with this exercise is to straighten the spine (which will make the sternum to lift out) and at the same time bend the flared ribs inwards from a front view perspective.

I have made some changes to the first one to make it more effective.

1.      Lie down on a flat horizontal surface on the stomach and hold a pair of light weighted dumbbells.

2.      Form your legs like a “V” and bend the knees 90 degrees (this is to get the pelvis into a beneficial position).

3.      Lift your arms in a “military posture style” so that they touch each other at the same time as you lift your upper body up a little so you can feel a distinct pressure on the flared ribs. Look forward.

4.      Repeat 10 times, 3 sets.

       
       5.    Try to take a short walk (barefoot style) right after this exercise. You should feel that your body
               straightens up while walking.

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.