Update of Sternum Lifter 1.0 and 2.0 to 1.1 and 2.1

I have now an update to both Sternum Lifter 1.0 and 2.0.

It is the exactly same type of update to them both. After this update I will call them 1.1 and 2.1.

I have noticed during my development of Sternum Lifter 3.0 that it is more effective to incorporate a constant activation of the pectoralis minor muscles during these exercises. The actual reason to update the older versions is because the third version is completely different and demands some sort of more complicated equipment. Some people may prefer to still perform the older ones. 

After these updates they will be (according to my experience) a lot more effective.

The update to them both: Just fixate your arms in the air (the highest point) instead of moving them up and down. Except this, just perform them as described on my blog. I also think that they will be much easier to perform after this update.

Even though they now are updated, I will still recommend the 3.0 version as the primary one because you can use heavier weights and therefore lift the sternum more effective.

And also, don’t forget to exhale (not inhale) and lift and arch your upper back towards the ceiling in the top position. It’s the same for all of them. Just don’t lift yourself too highly, just a few centimeters.

Sternum Lifter 3.0 (at the gym or even at home)

Basically; this exercise is a combination of "Special Push ups for Pectus Excavatum" (just turned upside down) and sternum lifter 1 and 2, which can be found on this blog.

When doing this exercise it is very important to get the right proportions of force so that the sum of all forces around the sternum = 0. This will give the optimum stretch and lifting effect of the sternum.

As the picture shows the goal is to activate the pectoralis minor muscles and the core muscles in the opposite direction.

1.      Lie down on a leaning bench in the opposite direction to what is usually done.

2.      Just follow the instructions in the illustration.

Kyphosis Fixer for PE 3.0

This new version is for me far more effective than the first and the second one (the second one was also quite fast updated to 2.1).

Simply put, this new version is the 2.1 version + lifting the legs= a 3.0 version.

Here is how to do this new 3.0 version:

1.      Lie down on the stomach on a hard surface and hold your hands along the sides and look down (you may also hold a pair of light weighted dumbbells or rocks around 1.5 kg each).

2.      Lift your upper body and the arms at the same time as you lift your legs. Look forward and breathe out (exhale) powerfully. Make your hands touch each other above your back.

3.      Repeat 10 times, 3 sets. 

Note: Be sure to NOT put to much pressure on the flared ribs and also do NOT lift yourself up too highly, just lift yourself a few centimeters from a hard flat surface.

Forum Concerning This Blog: Now Ready to Use

I created a simple forum immediately when my sites came to exist. It should now work as a full working forum. It is free but this forum is powered by Google and needs a registration, but you can still be anonymous. Just create a new e-mail account.

It will still be possible to ask me a question as anonymous here on my blog without any form of registration. 

This is something new to me so hope everything works like it should. Just comment below if something doesn’t work as expected.

The main reason for this forum to exist is that readers of this blog can post their stories about their recovery process (including pictures/photos). This is probably the best way to help other readers to get going I believe. It doesn't matter if the improvements are small or big. And also remember that engagement in a medical evolution/revolution can be a huge merit and you are the copyright holder of your material although it's on this site.

One basic rule in the forum: You must have completely migrated to zero drop shoes and not mix with other shoes. This site is NOT just yet another failure site about pectus excavatum. Failure is NOT an option this time. Don't ever believe that exercises, braces, clavicle support alone can fix PE. Thousands and yet thousands of people have already UN-successfully tried that out over the last two decades. To those of you with zero drop shoes I am really happy to have you in the forum.

The name I have put on my site "REVOLUTION" is exactly this. Barefoot/zero drop revolution related to pectus excavatum!

Just click here to get to the forum.

New Breakthrough in My Struggle Against Pectus Excavatum

An exercise inspired from the wrestling world, “The Wrestlers Bridge” has helped me lifting the sternum and improve the upper back tremendously during the past weeks. It was a long time since I got this excited. I almost lost my motivation by the end of 2014, but my struggle against PE keeps on. I have modified the exercise for PE and the reason is that it is necessary to keep the muscles in the upper back activated immediately from start.

I will give an extremely sharp warning for this exercise. This exercise needs extreme control and precision. But it is not as dangerous as it looks like.

It is very important to not put all of the weight on the hands and lift the head from the ground. This might have the opposite effect (compression of the upper back). It is very important to keep a constant but not so heavy pressure on the back/top of the head. Most of the weight ( 90 %) should be on the hands (10 % on the back/top of the head).

1.      Make sure that the surface is absolutely horizontal and not slippery.

2.      Don’t use shoes, gloves or socks.

3.      Take your time and watch some videos on YouTube.

4.      Warm up by taking a walk before doing it.

5.      Don’t make many reps. It is not an ordinary repetitive exercise (3-5 reps is enough).

Search on YouTube for “Wrestlers Bridge” but remember that I have modified it to fit high mobility in the thorax. And I will call this exercise “Modified Wrestlers Bridge with Hand Support for Pectus Excavatum”.

Please comment below and tell if it has the same miraculous effect as it has had for me.

I recommend this video. Just add support with your hands: https://www.youtube.com/watch?v=3aeMAvPgIsg