Pectus excavatum exercises a condition in which the sternum has sunk into the chest cavity. The situation is often not painful, but maybe occasional. Most often, people with Pectus Excavatum suffer only a slight disfigurement of the chest cavity. However, in severe cases, the collapse of the sternum can compress the chest structures, leading to heart problems or difficulties with lung function. In these cases, surgery may be recommended to correct the problem.
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What Is Pectus Excavatum?
Pectus excavatum is an offereddeformity of the chest wall, which causes multiple ribs and sternum (sternum) to grow inward. Normally, the ribs and sternum at the front of the chest extend outward. However, in the pectus excavation, the sternum goes inward and forms a depression in the chest.
This gives the breast a concave (collapsed) appearance, so the condition is also known as funnel chest or sunken breast. Sometimes the lower ribs widen.
Features of Pectus Excavatum:
The main feature of the Pectus Excavatum is a chest that looks sunken. However, even if children with Pectus Excavatum are born with it, this may not be noticed in the first years of life.
Many cases can be found in the early teenage years. Mild cases may hardly be noticed. However, a severe excavation of the pectus can cause a deep chest cavity that can put pressure on the lungs and heart.
This results in:
- Rapid heartbeat or palpitations
- Problems tolerating physical activity
- Coughing or wheezing
- Fatigue
- Frequent respiratory infections
- Chest pain
The movements listed below are strengthening and stretching exercises aimed at chest and serrated muscles, back muscles, and core muscles to improve overall posture. Strengthening these muscles helps with rib outbreaks caused by pectus excavatum and physical and cosmetic side effects.
Chest flies:
For this exercise, you will need a bench or exercise ball, as well as some dumbbells. Of course, if you don’t have weights, you can always use the old standby: a can of soup in each hand. However, remember that dumbbells are easier to hold, and you can get more out of their use because even 5-pound weights are heavier than your heaviest canned goods.
How you can do?
Phase1: Lie on a bench with your upper and middle back, with your legs at an angle of 90 degrees. So, hold a weight in each hand and stretch your arms to the sky with your elbows slightly bent.
Phase2: On inhalation, lower your arms down until your elbows are shoulder-width apart.
Phase3: As you exhale, raise your hands until they are back on your chest.
Phase4: Do 2 sets of 10.
Back Straightening:
This is a simple exercise that pulls your shoulders back and strengthens your back.
How you can do?
Phase 1: Put your hands behind your head, your fingers are locked.
Phase 2: Pull your elbows back as much as possible and keep your head and neck straight.
Phase 3: Lean forward from the hip until your back is horizontal. Press and hold for 2 to 3 seconds and keep your head and neck straight. It is important to keep your elbows in the original position and keep your spine straight.
Bow Pose:
This simple exercise pulls the shoulders back, and stretching is also an essential part of treating pectus excavatum. In addition, yoga breast openers help expand your chest and encourage deep breathing. Try Bow Pose to get started.
How you can do?
Step 1: Lie on a mat on a mat with your arms at your sides and palms up.
Step2: Bend your knees and put your feet on your butt and hold your ankles with your hands.
Step3: Breathe in and lift your thighs off the floor and push your shoulder blades back to open your chest.
Step 4: Your gaze should be forward.
Step 5: Hold your posture for at least 15 seconds and make sure you keep breathing.
Complete 2 laps.
Push-ups:
Phase 1: Push-ups strengthen the muscles of the upper chest and chest wall.
Phase 2: Get on all fours with your hands slightly wider than your shoulders.
Stretch your legs and arms.
Phase 3: Lower your body until your chest almost touches the floor.
Phase 4: Push it up again.
Phase 5: Repeat 25 times. If you’re not ready for full push-ups, start doing them on your knees as you build strength.
Camel Pose:
Push-ups strengthen the muscles of the upper chest and chest wall.
Step 1: Get on all fours with your hands slightly wider than your shoulders.
Step 2: Stretch your legs and arms.
Step 3: Lower your body until your chest almost touches the floor.
Step 4: Push it up again.
Repeat 25 times. If you’re not ready for full push-ups, start doing them on your knees as you build strength.
