Googlettelin tuossa itelle neuvoja asian korjaamiseksi, niin törmäsin mielenkiintoiseen sivuun:
http://www.pectusinfo.com/forum/viewthread.php?tid=117
Linkitän sen nyt tännekin, jos joku jolla on myös sinäänpainunut rintalasta haluaa yrittää näitä juttuja...
It is very important that these exercises be done regularly, or they will have no benefit whatsoever.
- Wear your posture support vest daily
- Wear "corset" tightly around your midriff so that it encloses your lower ribs daily
### Exercises ###
1. Lie on your back. Thrust your elbows downward, while arching your back so that the top of your head is touching the floor, and hold the position. Flex your feet. Breathe deeply. Lift your legs off the floor. Do 10 repetitions of the leg-lifts, three to five sets.
2. Stand slightly closer than arm's length facing a vertical pole, feet shoulders' width apart. Grasp the pole with both hands just above your height. Take a deep breath, and press downward. Contract your abdominal muscles. Hold for two seconds and repeat. Do 10 or more repetitions.
3. Sacrospinalis Exercise: Hands are placed behind the head and fingers interlocked. The elbows are pulled back (extended) as much as possible and the head needs to remain extended. This posture causes the chest to fill out anteriorly. Once the posture has been properly attained, the patient then bends from the hips forward down to a horizontal position, holds it for a second or two, and then straightens back up again. It is very important that during the exercise the elbows are maintained in the original extended position. Also, the neck should not be flexed during this procedure. In other words, when the patient reaches the horizontal position, his spinal cord should be a straight line and not flexed at the cervical [neck] region. The patient should do this exercise 25 times. The purpose is to strengthen the sacrospinalis muscles and to pull the shoulders back.
4. Strengthening of Pectoralis Muscles: A) The patient should do 25 push-ups. B) The patient lies on his back on the floor with is arms at right angles to his body. Place a small weight in each hand and, keeping arms straight, bring them together in the midline. The patient should do this exercise 25 times.
5. Chest Expansion: The patient breathes in as deeply as possible, pulling shoulders back as he/she inhales. The patient holds breath for as long as possible with chest pushed out anteriorly. This should be done with the patient standing up straight and shoulders back. As the patient breathes in, he should be encouraged to see how long he can hold his breath in this position. This exercise should be repeated 20 times. Total exercise time should be no more than 10 minutes. The patient should be encouraged to perform these exercises immediately upon arising out of bed in the morning and prior to going to bed in the evening. Patients who have a poor posture are also encouraged to wear a figure-of-eight brace (clavicular brace) to pull the shoulders back.
### Success ###
I can't really speak for anyone else, but in my case, they helped tremendously. My PE was about 1 1/2 inches deep and about 4 to 5 inches wide, and slightly asymmetrical. Now my sternum is almost completely flat and my torso looks perfect. Beyond the cosmetic benefits, my breathing, stamina, and energy level have all improved dramatically.
Through exercises and the use of some homemade supports, I was able to fully correct my condition. By fully correct, I mean that my ribs are properly aligned, my chest is flat and symmetrical, my spine is very straight, and my overall posture is excellent. My strength and stamina are vastly improved, and I am about one and a quarter inch taller than I used to be. I believe that my results are superior to those of the patients shown on doctor Haje's web site. I also believe that my results are superior to most of the surgical cases I have seen.
If you decide to try these exercises, you will probably notice a definite improvement almost immediately. It took me about three to four months to straighten my posture, and about another month or so of deep breathing exercises to completely flatten my chest.
### Time til Success ###
I would say it took me about took me about three or four months to completely realign my spine and ribcage, although I noticed dramatic results almost immediately.
### Posture ###
To check your posture, stand up. From the side, your ears, shoulders, hip bones, knees and ankles should lie along the same line. It is impossible to check this by yourself, so have someone watch you from the side. (You may be surprised by how far out of position you are.) If your posture is not perfect, don't worry, you can probably fix it. Bones are really quite plastic (that means you can change their shape with the continued application of force).
http://www.pectusinfo.com/forum/viewthread.php?tid=117
Linkitän sen nyt tännekin, jos joku jolla on myös sinäänpainunut rintalasta haluaa yrittää näitä juttuja...
It is very important that these exercises be done regularly, or they will have no benefit whatsoever.
- Wear your posture support vest daily
- Wear "corset" tightly around your midriff so that it encloses your lower ribs daily
### Exercises ###
1. Lie on your back. Thrust your elbows downward, while arching your back so that the top of your head is touching the floor, and hold the position. Flex your feet. Breathe deeply. Lift your legs off the floor. Do 10 repetitions of the leg-lifts, three to five sets.
2. Stand slightly closer than arm's length facing a vertical pole, feet shoulders' width apart. Grasp the pole with both hands just above your height. Take a deep breath, and press downward. Contract your abdominal muscles. Hold for two seconds and repeat. Do 10 or more repetitions.
3. Sacrospinalis Exercise: Hands are placed behind the head and fingers interlocked. The elbows are pulled back (extended) as much as possible and the head needs to remain extended. This posture causes the chest to fill out anteriorly. Once the posture has been properly attained, the patient then bends from the hips forward down to a horizontal position, holds it for a second or two, and then straightens back up again. It is very important that during the exercise the elbows are maintained in the original extended position. Also, the neck should not be flexed during this procedure. In other words, when the patient reaches the horizontal position, his spinal cord should be a straight line and not flexed at the cervical [neck] region. The patient should do this exercise 25 times. The purpose is to strengthen the sacrospinalis muscles and to pull the shoulders back.
4. Strengthening of Pectoralis Muscles: A) The patient should do 25 push-ups. B) The patient lies on his back on the floor with is arms at right angles to his body. Place a small weight in each hand and, keeping arms straight, bring them together in the midline. The patient should do this exercise 25 times.
5. Chest Expansion: The patient breathes in as deeply as possible, pulling shoulders back as he/she inhales. The patient holds breath for as long as possible with chest pushed out anteriorly. This should be done with the patient standing up straight and shoulders back. As the patient breathes in, he should be encouraged to see how long he can hold his breath in this position. This exercise should be repeated 20 times. Total exercise time should be no more than 10 minutes. The patient should be encouraged to perform these exercises immediately upon arising out of bed in the morning and prior to going to bed in the evening. Patients who have a poor posture are also encouraged to wear a figure-of-eight brace (clavicular brace) to pull the shoulders back.
### Success ###
I can't really speak for anyone else, but in my case, they helped tremendously. My PE was about 1 1/2 inches deep and about 4 to 5 inches wide, and slightly asymmetrical. Now my sternum is almost completely flat and my torso looks perfect. Beyond the cosmetic benefits, my breathing, stamina, and energy level have all improved dramatically.
Through exercises and the use of some homemade supports, I was able to fully correct my condition. By fully correct, I mean that my ribs are properly aligned, my chest is flat and symmetrical, my spine is very straight, and my overall posture is excellent. My strength and stamina are vastly improved, and I am about one and a quarter inch taller than I used to be. I believe that my results are superior to those of the patients shown on doctor Haje's web site. I also believe that my results are superior to most of the surgical cases I have seen.
If you decide to try these exercises, you will probably notice a definite improvement almost immediately. It took me about three to four months to straighten my posture, and about another month or so of deep breathing exercises to completely flatten my chest.
### Time til Success ###
I would say it took me about took me about three or four months to completely realign my spine and ribcage, although I noticed dramatic results almost immediately.
### Posture ###
To check your posture, stand up. From the side, your ears, shoulders, hip bones, knees and ankles should lie along the same line. It is impossible to check this by yourself, so have someone watch you from the side. (You may be surprised by how far out of position you are.) If your posture is not perfect, don't worry, you can probably fix it. Bones are really quite plastic (that means you can change their shape with the continued application of force).
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