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  1. #1
    Registered User lightlyfried's Avatar
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    Exercises to help Pectus Excavatum

    Over the past two months I have got into the habbit of trying to get rid of my Pectus Excavatum. So far I believe it has worked, I wanna upload a few pictures showing you guys what I do then YOU guys to upload and see if it worked for you. To give everyone a sense of hope in getting rid of pectus excatum.

    Firstly I want you to note of how flexible your rib cage actually is. For the same reason braces for your chest would work I imagine this will too. It will be a combination of going to the gym and breathing exercises. And eventually overtime the dent in your chest should gradually begin to look flatter and flatter. If you have a severe case I don't know how this will effect you cause as it stands I do not believe I have a severe case. And I am by no means a expert in this field, but i think what i'm doing is working.

    I know alot of you say it's skeletal and nothing you can do will help. But over the course of the next few months I wanna see from you guys how much it can change.

    Breathing Exercises:

    1. First off to start this exercise, it's best to lie down I find other wise I feel really dizzy. But I start off by fully breathing in to the point where I cannot inhale any more air. Then I push my chest out to the point I feel the sense of pressure on my sternum. In my case it makes my chest appear flat. I keep repeating this exercise till I feel necessary. I have been doing this most days casually whilst sat in class or just watching TV.

    2. For this you kinda have to be laid down, but similar to the first one I just breathe in slowly to my maximum chest capacity then arch my back upwards towards the ceiling making my chest pop out... Easy right?

    Chest Exercises:

    1. Chest Fly. A quick YouTube search will solve this one for you. But I do a drop set of the heaviest weight I can manage. And I really like to let my Arms go far down so i can feel the stretch along my pecs.

    2. Chest press (dumbell) Which same again needs a quick you tube search and I do the same again and try to get the stretch in my pecs.

    3. Dumbell pull overs. Just lay flat and repeat what I said.

    Now all this with a combination of good posture should begin to push your chest out, my dent is down to half and inch, Upload your pics of progress of your pectus excavatum aswell as the formation of your pec muscles.

    Here's the pictures of mine so far.
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  2. #2
    Registered User lightlyfried's Avatar
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    Here's some more I took today, sorry for all the posts theirs a photo limit
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  3. #3
    Registered User lightlyfried's Avatar
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    And here are the before's. Hope this helps you guys!
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  4. #4
    Registered User joeyy17's Avatar
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    Very good thread man, you seemed to make huge progress with it all and I bet by now (2013) it would look way better. So the breathing excercises really worked yeah?
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  5. #5
    Registered User Broscientist88's Avatar
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    I have the opposite problem, pectus carinatum. Currently wearing a brace.
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  6. #6
    Registered User kortiz556's Avatar
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    I have the same issue- pectus excavatum. I'm gonna try putting these exercises into my routine and see if there's any progress.
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  7. #7
    Fubar JNicko's Avatar
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    I've got it also
    I'm perfectly comfortable with it.. Hell, i'm competing next year with it

    went from:


    To:


    See, even though it isn't a side shot, the inequality in the pecs has faded. Just have decent form, and as OP said, DB presses and flies. 6 Months in, but hoping for more change
    "For the truly fortunate man, his body is a breathing image of self respect"

    “I ask not for lighter burdens, but for broader shoulders.”


    Check out my Lifting Log --------> http://forum.bodybuilding.com/showthread.php?t=159372391
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  8. #8
    Registered User lightlyfried's Avatar
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    Originally Posted by JNicko View Post
    I've got it also
    I'm perfectly comfortable with it.. Hell, i'm competing next year with it

    went from:


    To:


    See, even though it isn't a side shot, the inequality in the pecs has faded. Just have decent form, and as OP said, DB presses and flies. 6 Months in, but hoping for more change
    Yeah mine isnt noticeable no more, i need too lean out though, any help? Gained loads of bf% lately
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  9. #9
    Registered User kingkhan2009's Avatar
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    Wow man does this really work? How long before you notices decent progress?? I hate pectus more than anything and any help would be great man.
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  10. #10
    Registered User lightlyfried's Avatar
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    Originally Posted by kingkhan2009 View Post
    Wow man does this really work? How long before you notices decent progress?? I hate pectus more than anything and any help would be great man.
    well I have proof it expands your rib cage
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  11. #11
    Registered User kingkhan2009's Avatar
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    Originally Posted by lightlyfried View Post
    well I have proof it expands your rib cage
    Nice man, how long did you do the breathing exercises before you noticed progress?
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  12. #12
    Registered User lightlyfried's Avatar
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    Originally Posted by kingkhan2009 View Post
    Nice man, how long did you do the breathing exercises before you noticed progress?
    Well obviously things like take really long, so results will be slow, but my sister has noticed and said my condition has improved in say 8 months or so
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  13. #13
    Registered User kingkhan2009's Avatar
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    Originally Posted by lightlyfried View Post
    Well obviously things like take really long, so results will be slow, but my sister has noticed and said my condition has improved in say 8 months or so
    Did you notice any progress after say a week or 30 days or did it stay the same?
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  14. #14
    Registered User kennet9999's Avatar
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    Breathing

    By inhaling.... Do you inhale with your stomach or chest??? There is big difference
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  15. #15
    Registered User lightlyfried's Avatar
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    Originally Posted by kennet9999 View Post
    By inhaling.... Do you inhale with your stomach or chest??? There is big difference
    Breathe in with your lungs
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  16. #16
    Registered User Smity415's Avatar
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    Pectus

    I have it aswell! Do you's push your chest days harder than you would any off the other days?
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  17. #17
    Registered User kennet9999's Avatar
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    Confused

    I dont what is lung breathing... When u inhale does ur stomach goes out and look like pregnant or does ur rib lifts up???
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