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Core Strengthening Exercises

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Core exercises are very important when dealing with pectus excavatum. Pectus patients are almost always characterised with bad posture and working on our core strength is a must if we want to get rid of pectus excavatum without surgical interference. This kind of exercises target the whole upper body area, from the abdominal muscle (think flared ribs), all the way to the shoulders, chest area and back. Here we give you 2 core exercises, which have been proven in improving the pectus excavatum appearance.

1.Deadlifts

Deadlifts should be the number one exercise if we want to get strong core muscles and good body posture. It’s the ultimate workout as it target muscle groups in the back, abs, glutes and legs. One of the main problems that pectus people are facing is the kyphotic spine. The spine has a outward curviture and is bend forward. By bending the spine forward, the ribs also get pushed forward – contributing to the extent of the flared ribs. So by working  on strengthening our back, we are indirectly also fixing our flared ribs to some extent

This exercise will strengthen the spinal column and all the supporting muscle groups around it.   Besides that, it is known as a great muscles mass building exercise, another important factor when trying to get rid of pectus excavatum naturally.

 

 

 

 

Before attempting to perform this exercise, you should carefully observe the video above, or consult with fitness trainer, as deadlifts are considered one of the hardest bodybuilding exercises. If not done properly there is a chance for lower back injury.  

2. Ab Roller

We are proud to present the ab roller as maybe the best pectus exercise. If you are suffering from flared ribs, this is by far the most effective workout for them. There have been cases where pectus excavatum affected individuals claim that the Ab Roller workout has fixed their ribs completely. 

The way Ab Roller do their magic is by activating the abdominal muscles (rectus abdominis ) in an extreme way so they are stretched and start closing in over time. You will feel it’s effect by feeling pain around the sternum and the ribs area. But that only proves that it targets the right muscle group in a desired way.

 

how to properly do ab rolls

 

Primary targeting the falred ribs, the effects from the ab roller extend throughout the back and all the way to the shoulders. According to a study published by the American Council on Exercise, the ab roller workout is one of the most effective core exercises. It requires concentrated effort from the core muscles, thus leading to improvement in stamina, definition, stability and balance.

 

There are various ways you can use the ab roller, using different techniques and targeting different muscle groups. Here we only empathise the workouts related to pectus excavatum improvement. The great thing about this exercise is that it won’t take too much of your time and you can do it in your own home.

 

 

                                                                                          

 

 Build Up Your Core To Hide Your Pectus Excavatum Like I Did With A Great Ab Routine

 

 

3. Wrestling Bridge 

 

 

Classified under the neck and back exercise department, in the pectus world we have a different purpose for it. It works the sternum and directly pushes it outward. Because the ball is not stable, your body needs to try to balance itself on it. The perfect spinal posture is coincidently the easiest to balance with. Thus, your body will automatically try to align itself into the proper posture. This helps improve your spinal health, and decrease back pains.

                                                                                        

  1. Forces proper spine alignment.
  2. Causes you to frequently change positions. 
  3. Fitness is at your fingertips
  4. Improve your balance.
  5. Works the abdominal muscles.
  6. Improves your circulation.
  7. You’ll feel more energetic.
  8. Burn up to 350 calories per day.

 

 

 

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