Sunday, July 5, 2015

Flared Ribs Correction | Pectus Excavatum Exercises

Pectus Excavatum exercises range from all kinds, but many of them should target your abs to correct flared ribs!

Correcting flared ribs is likely the most concerning subject for people living with Pectus Excavatum. Most people who were diagnosed with the chest deformity are worried of the appearance of their concaved sternum and want to seek ways to naturally improve its appearance. Since the hole in your chest is prominent, your ribs will stick out as your skin adjusts and grows to be conditioned in a certain position as you gradually age, there are ways you can assist in slowing and even slightly reversing the effects of rib flare. Parents whose children have been diagnosed with pectus excavatum can get a quick rundown on the early symptoms of this condition.

Generally, most of the social anxiety and stress may come from the inverted chest and rib flare, not necessarily from physical limitations. Physical limitations however can alter your breath and metabolism (however don't let that slow you down, there are many athletes with pectus excavatum).

Rib Flare

Rib flare (or 'flared ribs') is a condition where the ribs protrude farther out than the chest. This has also been seen during pregnancy, women with pectus excavatum also have flared ribs, but it is most commonly found in men with Pectus Excavatum. If you are very skinny, the appearance of your flared ribs will likely garner attention as well.

Flared Ribs Correction

In order to help fix and correct your rib flare, you must be actively practicing good posture. Stretching the chest will ensure that the costal cartilage attached to the body of the sternum, and ribs, expands to ensure proper inhalation of oxygen to your lungs. To supplement your chest stretches and exercises you can also buy a posture brace or a support to help in your endeavors. Cartilage is a dense tissue that is more flexible than bones, and softer. Stretching the chest and practicing good posture will help attempt to flatten the chest, over time you will notice small improvements within the chest wall, however this is NOT permanent, and you may experience pain as well if you overstretch, be sure to take rests between stretching periods.

I cannot stress this enough but ensure you talk to a physician if heavy lifting and constant stretching is right for you.

Exercises generally coincide with what you would do during pectus excavatum exercises, however you would want to concentrate more on the abs and obliques. I recommend doing side-bends while preferring to be very liberal when it comes to ab exercises as a whole. Targeting the core as a whole will help, however you do not want to overdevelop your muscles on one side (in other words, don't miss leg day). General cardio like running, and team sports is always good.

General recommendations, Side-bends, crunches/situps, and squats.

It takes time, Just Keep Exercising and Stretching

As you practice good posture, you will find that you have more energy. Naturally, with bad posture your body tends to exert more energy than needing too, and with the sternum pressing against the chest, it stresses the heart harder. With more energy, and good nutritional upkeep you'll be able to gain weight and inches around the waist. If you're attempting to gain weight while practicing bad posture, it will be a challenge as you are pointlessly wasting energy on ensuring optimal blood flow instead of prioritizing to repair torn muscle tissue after a workout and resting for it.

Feel the Burn, Try Bodybuilding!

Abdominal exercises are prime when it comes to flared ribs, anything from crunches to planking will ensure to add a layer of muscle above the ribs. It will help mask the protrusion while preparing your body with a foundation for amazing abs. 

To note, committing into a cosmetic surgery like the Nuss Procedure will ensure optimal chest appearance and performance, exercising may help, but refer to a doctor on your specific condition!