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.

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.

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.