Exercises For Pectus Excavatum and Flared Ribs
With all the main issues with Pectus Excavatum we've all had personal issues with flared ribs. A lot of us feel discouraged, or inferior when it comes to it. Perhaps having a great deal of anxiety over our very own appearance. On a side note, I play piano, and my name is Luis Rosales. I too have Pectus Excavatum and know that it has affected me and my social progression within my teen years. If you do not suffer from Pectus Excavatum, then these tips, later on, will probably help you with your endeavors as well!
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What is Pectus Excavatum?
Pectus Excavatum is known as "Funnel Chest" and "Concave Chest" is a breastbone deformity. The breastbone, or sternum, caves into the chest causing respiratory issues. Reported systems generally are fatigue, chest pains, and abnormally faster heart rates. With this comes self-consciousness, social anxiety, and a tad bit of self-pity.
How To Fix Pectus Excavatum?
There really aren't any "fixes" for it if you're looking for a natural DIY fix. I recommend consulting with a physician and asking them about any Pectus Excavatum surgeries, such as the minimally invasive Nuss Procedure. If not, if you're scared or not too worried because of the condition and wish to take care of it on your own (minus self-surgery, how brutal), then I can provide you with some exercises that have helped me.
Fix Rib Flare Without Surgery
Generally speaking, flared ribs is probably the most negative appearance-based detail when it comes to Pectus Excavatum, other than the hole in your chest. The most important thing for you to do is stretch your chest and practice good posture. Since the sternum caves in, it presses against your heart causing many problems, like increased heart rates, which actually increases your metabolism by making your body work harder than it actually needs to (ever noticed why you can barely gain weight and yet eat everything). Practicing good posture can alleviate these problems over time, and you'll be feeling better overall, gain weight, and it ensures that you don't look like you've been eating scraps for the majority of your life. With good postures comes exercises for Pectus Excavatum.
Video contains exercise tips, and personal vlogs about Pectus Excavatum.
A more physical intensive approach to fixing your rib flare is to do crunches and reverse crunches. One of the most important parts of your body is your core. It keeps you balanced, and who doesn't like a nice six pack, which is more than possible with our body types. I generally recommend at least 3 sets of 15 reverse crunches, and 2 sets of 20 regular crunches, not only for your upper abs but a nice V shape.
Of course, the most known exercise and probably one of the most effective are push-ups and its variants. For possibly a hundred years push-ups have been in many people's workout routines and has never failed. Push ups are quite important for minimally stretching out your chest but also gaining a little more muscle where you need it. 100 push ups a day? Sounds too much?
Alongside push-ups are, of course, Bench Presses. If you're looking for more bodybuilding gains then be sure to eat a lot of nutrition and bench around your max. Find a spotter and ensure that you can dish out about 3 sets of 3-5 reps of heavy weights. No pain, no gain. Just be sure it's a safe weight to be around and don't over do it!
As time will go on you'll be seeing massive gains or minimal gains. It all depends on how well you've been practicing your posture, and how determined you are within your own workout routines (don't forget to eat!). I hope I helped out the lot of you!