Top 3 Exercises to Fix Pectus Excavatum

 Pectus Excavatum is the abnormalities of the thorax and generally known as a funnel chest. It occurs due to the normal development of the rib cage. As per an estimate, it affects nearly 5 to 7 per 1000 children. The condition may get worsen during the adolescent growth spurt. Although the condition can't be preventable, it can be treated with exercises. Generally, it is most common with boys and appears due to connective tissue diseases, or it could be genetic. But don't worry as we are sharing our top 3 pectus excavation exercises.

In this Pectus excavatum guide, we will explain some strengthening exercises to fix the diagnosis. 

1.   Superman

Working on the front body and correcting the posture can be helpful. But this exercise strengthens your postural muscles as well as brings balance to your body. Superman also works on your back muscles and strengthens the chest to help with pectus excavatum. 

·         Take a mat and lie down on your stomach. Now rest your forehead on the ground and extend your arms in front of you. 

·         Slowly inhale and lift your arms, head, and legs.

·         Hold the posture for 6 seconds. After that slowly exhale, and release back to the ground.

·         Repeat 3 to 4 times.

2.    Chest Fly

You require dumbbells and a flat bench for this workout. It is a must-do Pectus Excavatum Workout for your upper body. 

·         Lie with your back on the bench and position your legs at a 90-degree angle. Hold your dumbbells and stretch your arms to the sky.  

·         Slightly bend your elbows. Lower your arms out wide while inhaling. Stretch your arms until your elbows match your shoulders height.

·         As you exhale, raise your hands above your chest.

·         Do 2-3 sets of 15 reps.

3.    Dumbbell Pullover

    Hold a dumbbell with both hands and lie on a flat bench with legs positioned at 90-degree angles.

·         Lie your shoulder blades on the bench.

·         Make sure your back shoulder is straight, and knees should be bend at 90 degrees.

·         Straighten your arm so that the dumbbell is overhead.

·         Bend the dumbbells at the shoulder. Make sure you keep arms straight. 

·         Lower the weight down behind your head.

·         Slowly raise the dumbbell to the opening position.

·         Do 3-4 sets of 15 reps

Exercise is the appropriate way to strengthen your back, core muscles, and chest. There are various other exercises to treat pectus excavatum. Visit us online at Pectus Excavatum Guide to know more about the uses of medical chest brace. https://pectusexcavatumguide.com/