Exercises to Improve Pectus Excavatum

Pectus excavatum, commonly known as “funnel chest,” is a congenital chest deformity where the sternum (breastbone) sinks into the chest, giving it a caved-in appearance. While surgical correction is a common treatment option for severe cases, many people with mild pectus excavatum seek non-invasive ways to manage the condition, including targeted exercises. In this blog, we’ll explore the most effective pectus excavatum exercises that can help improve posture, strengthen chest muscles, and enhance breathing capacity. This guide is designed for anyone looking to manage their symptoms without surgery, or as a post-surgical rehabilitation plan.

Understanding Pectus Excavatum

Pectus excavatum affects the alignment of the ribs and the positioning of the sternum. In severe cases, it may affect lung and heart function, causing difficulties in breathing, chest pain, and reduced stamina. Exercises, although not a cure, can help:

• Improve posture by strengthening back and shoulder muscles.
• Expand chest capacity for better breathing.
• Enhance overall muscle tone, promoting a more balanced and confident appearance.

Before starting any exercise program, it’s essential to consult with a healthcare provider or physiotherapist, especially if the condition is severe or affects heart and lung function.

Benefits of Pectus Excavatum Exercises

Regular exercise, specifically targeting the chest, back, and core muscles, can offer several benefits to individuals with pectus excavatum, including:

1. Posture Improvement: Strengthening the muscles that support the spine and shoulder blades can help correct the rounded shoulders often associated with pectus excavatum.
2. Increased Lung Capacity: Breathing exercises and expanding chest muscles can improve lung function and reduce shortness of breath.
3. Chest Expansion: Specific exercises can increase the flexibility and mobility of the chest wall, improving its overall appearance.
4. Improved Self-Confidence: A stronger and more balanced physique can lead to enhanced body image and greater self-confidence.

Top Pectus Excavatum Exercises

The following exercises are designed to target key muscle groups that help with posture, chest expansion, and core strength. Performing them consistently can lead to noticeable improvements in both the appearance and function of the chest.

Dumbbell Chest Press

The dumbbell chest press is excellent for building chest muscles and expanding the rib cage. This exercise works on the pectoral muscles, helping to fill out the sunken chest.

How to Do It:

• Lie on a bench with your back flat and hold a dumbbell in each hand.
• Position the dumbbells at chest level with your elbows bent.
• Push the dumbbells upward until your arms are fully extended.
• Lower them back down to the starting position.

Reps: 3 sets of 8-12 reps

Dumbbell Pullover

The dumbbell pullover is one of the best exercises for pectus excavatum because it stretches and expands the chest, improving posture and flexibility.

How to Do It:

• Lie on a bench with your upper back resting on the bench and feet flat on the floor.
• Hold a dumbbell with both hands above your chest.
• Slowly lower the dumbbell backward behind your head until you feel a stretch in your chest.
• Bring the dumbbell back to the starting position.

Reps: 3 sets of 10-12 reps

Push-Ups

Push-ups are an effective bodyweight exercise that targets the chest, shoulders, and triceps. They help strengthen the pectoral muscles and promote better chest development.

How to Do It:

• Start in a plank position with your hands placed slightly wider than shoulder-width apart.
• Lower your body until your chest nearly touches the floor.
• Push yourself back up to the starting position.

Reps: 3 sets of 12-15 reps

Plank

The plank is a core-strengthening exercise that helps improve posture, which is crucial for individuals with pectus excavatum. Strengthening the core can also provide better stability and reduce back pain.

How to Do It:

• Begin in a forearm plank position with your elbows directly under your shoulders and body in a straight line.
• Engage your core and hold the position, keeping your back flat and avoiding sagging.

Duration: Hold for 30-60 seconds, 3 sets

Wall Stretch

The wall stretch is a simple and effective way to open up the chest and improve flexibility in the pectoral muscles.

How to Do It:

• Stand facing a wall at arm’s length.
• Place one hand on the wall and slowly turn your body away from the wall, feeling a stretch in your chest.
• Hold for 20-30 seconds and switch sides.

Reps: 3 sets on each side

Back Extensions

Back extensions are essential for strengthening the muscles along the spine and improving posture. They target the lower back and help counteract the forward slouch commonly seen in people with pectus excavatum.

How to Do It:

• Lie face down on a mat with your hands behind your head.
• Lift your chest off the ground while keeping your feet flat.
• Hold for a few seconds, then lower back down.

Reps: 3 sets of 10-12 reps

Breathing Exercises

Breathing exercises are essential for improving lung function and expanding the chest wall. Diaphragmatic breathing helps strengthen the muscles used in breathing and enhances lung capacity.

How to Do It:

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your abdomen.
• Take a deep breath in through your nose, allowing your abdomen to rise.
• Exhale slowly through your mouth.

Reps: 10-15 deep breaths, 2-3 sets

Rows (Resistance Band or Dumbbell)

Rows help strengthen the upper back muscles, which are crucial for correcting posture. Strong back muscles support a straight, open chest and reduce the sunken appearance.

How to Do It:

• Hold a resistance band or dumbbells with your arms extended in front of you.
• Pull the band or dumbbells toward your chest, squeezing your shoulder blades together.
• Slowly release back to the starting position.

Reps: 3 sets of 10-12 reps

Creating an Effective Workout Routine

To maximize the benefits of these exercises, it’s essential to create a well-rounded workout routine that includes:

• Strength Training: Focus on the chest, back, and core muscles.
• Stretching: Incorporate stretches to improve flexibility and chest expansion.
• Breathing Exercises: Practice deep breathing exercises regularly to improve lung function.
• Consistency: Perform these exercises 3-4 times a week for optimal results.

Conclusion

While exercises alone may not fully correct pectus excavatum, they can significantly improve posture, muscle tone, and lung function. For individuals with mild to moderate pectus excavatum, these exercises may lead to noticeable improvements in chest appearance and breathing. In severe cases, exercise can be a useful supplement to surgical treatment, helping to strengthen muscles before or after surgery.

Remember, it’s essential to consult with a healthcare professional or physiotherapist before starting any exercise routine, especially if you experience any symptoms related to pectus excavatum, such as chest pain or difficulty breathing.