Exercises to Treat Pectus Excavatum and Improve Strength - Funnel Chest Guide

Exercises to Treat Pectus Excavatum and Improve Strength

Pectus excavatum, sometimes called funnel chest, is an abnormal development of the rib cage where the breastbone grows inward. The causes of pectus excavatum aren’t completely clear. It’s not preventable but it can be treated. One of the ways to treat it is through exercise.

However, exercise might not exactly sound easy since pectus excavatum can cause: trouble breathing chest pain decreased exercise tolerance

Keep in mind that you should inhale on the easier phase of the movement and exhale

on

the

exertion

phase

of

each

exercise. Specific benefits and directions are included in each exercise below.

Pushups This one may seem basic, but there’s no denying that pushups are one of the best ways to strengthen the pectoral muscles.

When doing pushups, aim for 2 sets of 10 reps per day.

1.

Start

in

plank

position

with

your

hands

under

your

shoulders and your core engaged.

2. As you lower, inhale.

3. As you engage your muscles to push yourself up, exhale.

Keep your elbows hugging in close to your body. Keep your focus

on

slowly

breathing

as

you

do

these,

and

engaging the pectorals while keeping the core tight.

on

Chest Fly For this exercise, you’ll need a bench or exercise ball as well as some dumbbells. If you don’t have weights, you can always use the old standby: a soup can in each hand.

1. Lie with your upper and middle back on a bench or ball, with your legs at a 90-degree angle. Hold a weight in each hand and extend your arms to the sky, elbows slightly bent.

2. As you inhale, lower your arms out wide, until your elbows are at shoulder height.

3. As you exhale, raise your hands until they meet above your chest again.

4. Do 2 sets of 10.

Dumbbell Row PStrengthening your back muscles is an important component of treating pectus excavatum. The dumbbell row targets your lat muscles.

1. Hold one dumbbell in each hand with your arms extended.

Hinge

at

the

hips

until

your

upper

body

reaches

a

45-

degree angle.

2. Keeping your neck in line with your spine and your gaze straight down, pull your elbows straight back and squeeze between your shoulder blades.

3. Extend your arms back to the starting position. Complete 2 sets of 10.

Camel Pose Another chest-opening yoga pose, Camel gives you a deep stretch through the entire upper body. This will be difficult for beginners — if you can’t achieve the full pose, lean back with your hands on the back of your pelvis, feeling the stretch there.

1. Kneel on the floor with your shins and the tops of your feet pressed into the ground. Place your hands on the back of your pelvis.

2.

Keeping

your

thighs

perpendicular

to

the

ground

and

pushing against your tail bone, lean back, aiming to drop your hands to your heels. Drop your head back.

3.

Maintain the pose for at least 15 seconds. Complete 2 rounds.

Exercise is a key component to treating pectus excavatum. By strengthening your chest, back,

and

core

muscles

and

stretching

your

chest

cavity,

you

can

combat

the

condition’s effects. Aim to complete these exercises several times a week to maximize results.

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