The pectus archive
Ten years of writing about a chest
that wouldn't sit right.
Everything I have published on pectus excavatum, carinatum and rib flare - written from correcting my own chest, and from a decade of coaching other people through theirs.
- Articles
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- 183k
- Sources cited
- 586
- Topics
- 10
Latest · published Apr 2026Pectus Excavatum in Adults: What Is Still Possible at 25+
Your growth plates are closed, so what still works? What an adult chest can and cannot do, what the evidence says about correction after 25, and where to start.
24 of 73 articles
Vacuum BellPectus Excavatum in Adults: What Is Still Possible at 25+
Your growth plates are closed, so what still works? What an adult chest can and cannot do, what the evidence says about correction after 25, and where to start.
SurgeryCryo After Nuss Procedure: Benefits, Risks and Cost
Cryoablation freezes the intercostal nerves during a Nuss repair to cut post-op pain and opioid use. What the research shows, and what recovery is really like.
SurgeryPectus Surgery Recovery: What to Buy Before You Go Home
In this post, we'll investigate the must-have supplies to make your home post pectus surgery recovery as smooth and comfortable as possible.
Health ProblemsHow To Prevent Pectus Excavatum Recurrence After Surgery
A corrected chest can drift back after the bar comes out. What the recurrence data actually shows, and the habits that hold the result in place.
BreathingFlared Ribs: How to Fix Them, Causes and Exercises
Flared ribs are a breathing problem before they are a bone problem. How to tell which kind you have, what closes the flare, and what took mine down.
BreathingTop 10 Pectus Excavatum Exercises: Mistakes + Tips
The exercises that change how a sunken chest looks, and the ones that make it worse. What to train, what to stop doing, and how long before it shows.
Health ProblemsPectus Excavatum Pain In Chest, Back, Rib: How To Cope
Not everyone with pectus excavatum experiences pain, but for those with severe cases, it can be a constant struggle. The pain often intensifies as the
SurgeryPectus Excavatum Surgery: Cost, Risk, Before and After
What the Nuss and Ravitch operations involve, what they cost, the real risks, and how to judge whether you need surgery at all. Written by someone who did not.
Lifestyle101 Celebrities With Pectus Excavatum: Photos and Video
From royalty to YouTubers, 101 famous people with a sunken chest, male and female, with photos and clips that show it. You are in more company than you think.
Exercises7 Proven Benefits Of Pectus Excavatum Yoga: I Love It
Which yoga poses open a sunken chest and improve pectus posture, which ones make the flare worse, and how to build a short daily sequence you will actually do.
Vacuum BellVacuum Bell: What It Is, How It Works, Risk & More
The vacuum bell lifts a sunken sternum with suction, over months rather than weeks. How it works, who it suits, what it costs, and what results are realistic.
Pectus 101What Is Pectus Excavatum, and How Do You Fix a Sunken Chest?
Pectus excavatum is a sunken chest, where the breastbone grows inward. What causes it, how to tell how severe yours is, and how to fix it without surgery.
Health ProblemsPectus Excavatum Heart Problems: Murmur, Tamponade
A sunken sternum can press on the heart and shift it left. What that does to rhythm and output, which symptoms are worth a cardiologist, and which are not.
BreathingPectus Excavatum Anxiety: 3 Coping Tips That Worked
The anxiety that comes with a sunken chest is well documented and rarely treated. What the research found, and the three things that helped me most.
Pectus 101What Causes Pectus Excavatum? The 7 Proven Causes Explained
The exact cause of pectus excavatum is still unknown, but seven contributors are well evidenced. Genetics, connective tissue, growth and what none of it means.
Health ProblemsPsychological Impact Of Pectus Excavatum: How To Deal
The psychological cost of pectus excavatum is bigger than the physical one for most people. What the studies found, and what helped me live with it.
Health ProblemsPectus Excavatum Shortness Of Breath: Signs & Tips
Shortness of breath is the symptom that sends most people to a doctor. Why a sunken chest causes it, when it is serious, and what genuinely improves it.
Health Problems12 Pectus Excavatum Symptoms: Physical and Mental Signs
The twelve symptoms of pectus excavatum that come up again and again, physical and mental, and which of them actually get better without surgery.
LifestylePectus Excavatum Implants: 5 Types, Benefits & Cost
Implants fill a sunken chest instead of correcting it. What the operation costs, how the result holds up over time, and who should consider it at all.
Pectus 101Pectus Excavatum Life Expectancy: Is It 10 Years Lower?
What an uncorrected sunken chest does over decades: breathing, heart function, posture, pain and psychological load. What the long-term research actually says.
Lifestyle10 Easy Ways To Build Confidence With Pectus Excavatum
Confidence with a sunken chest is built, not waited for. The ten things that moved the needle for me, and the one that mattered more than the rest.
BreathingWomen With Pectus Excavatum: How To Improve & More
The lack of web publications for pectus excavatum in women was my biggest motivation to write this. I stumbled upon many women with sunken chests looking for
Pectus 101Pectus Excavatum In Kids & Babies: Symptoms & More
Pectus excavatum in babies and young children: how early it shows, what a paediatrician will and will not do about it, and when treatment actually starts.
Lifestyle10 Bras For Pectus Excavatum: Size, Cost, Tips & More
Finding a bra that fits over a sunken chest is its own problem. Which styles sit flat against the gap, what to avoid, and where women with pectus buy them.
Breathing6 Breathing Exercises For Pectus Excavatum: 6 Pros
Breathing exercises will not lift your sternum, but they change how much air you move. The drills that help with pectus excavatum, and how long they take.
LifestyleDating With Pectus Excavatum: An Honest Guide and My Story
In today's world, social media gives us instant access to countless images of people with seemingly perfect physiques, making it easy to believe they lead
Pectus 101The Haller Index: How Pectus Excavatum Severity Is Measured
The Haller index is the number a surgeon uses to grade a sunken chest. How it is calculated, what counts as severe, and why the figure decides very little.
Pectus 101Marfan Syndrome & Pectus Excavatum: Tips, Therapy & More
Research proves that 70% of all patients with Marfan syndrome (MFS) have pectus excavatum. The severity of the dent in their chest can worsen with age.
LifestyleHow To Measure Pectus Excavatum: Step-By-Step Guide & More
Measure the depth of your chest indentation before you start anything. The two methods I use, what the numbers mean, and how to track them month to month.
SurgeryWhat Is Pectus Bar Implant? Removal, Complications & More
The Pectus Bar is an implant inserted underneath the inverted sternum during the Nuss procedure. It is usually made of stainless steel, metal, or titanium.
PostureTop Pectus Excavatum Braces: Real User Opinions and Cost
Braces work on a chest that still bends and do nothing for one that does not. Which braces are worth buying for pectus excavatum, and who they suit.
PostureWhat Is Pectus Posture: 5 Issues, How I Fixed & More
Pectus posture is the rounded, forward-drawn shape a sunken chest pulls you into. How to spot it in your own photos, and the work that undoes it.
SurgeryPectus Excavatum And Pregnancy: Risk, Exercise & More
Although pregnancy is probably the most joyful phase in a woman's life, it can be pretty tricky. For women with pectus excavatum, the pregnancy period can be
SurgeryRavitch Procedure For Pectus Excavatum: Cost and Recovery
The Ravitch procedure removes cartilage instead of placing a bar. How it differs from the Nuss, who it is used for now, and what recovery really involves.
Health ProblemsPectus Excavatum Scoliosis: 7 Problems, Risks + More
Scoliosis is a sideways curvature of the spine that usually occurs in the growth spurt right before puberty hits. According to Mayo Clinic, about 3% of all
Posture8 Pectus Excavatum Stretches: 4 Ways It Helps + More
Stretching will not reshape a chest, but tight tissue at the front makes pectus look worse than it is. The stretches that help, and how often to do them.
LifestyleHow To Gain Weight With Pectus Excavatum: BMI & More
Few people truly understand the problem of being skinny while dealing with a visible pectus excavatum deformity and protruding ribs that show through your
Pectus 101Chest Muscle Insertions And Pectus Excavatum + More
Uneven chest muscle insertions get mistaken for pectus excavatum constantly. How to tell which one you have, and why the fix is completely different.
BreathingImprove Lung Capacity With Pectus Excavatum: Exercise
Pectus excavatum can lower lung capacity. The good news is that you can improve VO2 max with exercises. Check this out to learn how to do this.
SurgerySex After Nuss Procedure: How Long To Wait + Question
According to research, you can have sexual intercourse 5-6 weeks after Nuss procedure. Follow your surgeon's guides to learn how to deal with this.
Health ProblemsCan Pectus Excavatum Worsen With Age? What To Do About It
Pectus excavatum can worsen with age. Usually, the sunken chest starts progressing rapidly during puberty. You can do things to stop this process.
Health ProblemsBar Movement After Nuss Procedure: Should You Worry?
The Nuss bar movement in the chest can be normal. However, if you are worried, and it causes you major discomfort, please contact your surgeon.
Pectus 101Does Pectus Excavatum Go Away On Its Own?: What To Do
All data shows that pectus excavatum can't go away on its own. If you want to improve it, you must find a non-surgical or surgical solution for it.
Vacuum BellHow To Use Vacuum Bell: First Therapy, Phases & More
This article explains everything you need to know about the first vacuum bell treatment in your life, what to do next in the following months and more.
Vacuum BellVacuum Bell Therapy For Kids, Ideal Age, Tips & More
Scientific research proves vacuum bell therapy can improve the pectus excavatum deformity in children. In some kids, there is no need for surgery.
Vacuum BellHow To Make Cheap DIY Vacuum Bell, Materials & More
Building a homemade vacuum bell can save you a lot of money. However, you probably won't be able to make it the first time. It can also be unsafe.
Vacuum BellVacuum Bell Sizing: How to Choose the Right Size for You
Measure your chest before you buy. How to pick between the vacuum bell sizes, what happens if you size wrong, and the measurements to send the manufacturer.
Vacuum BellWhere To Buy Vacuum Bell: Top 5 Sellers, Tips & More
Buying a vacuum bell can be very complicated. There are not many options you can choose. In this post, I listed five proven manufacturers that work
Health ProblemsPoTS And Pectus Excavatum: Can Surgery Help? + More
Many people with pectus excavatum also have PoTS and never find out, because the symptoms overlap almost exactly. How to tell them apart, and what treats it.
LifestyleClothing Tips For Pectus Excavatum: What To Avoid and Wear
Pectus excavatum can even be visible if you wear clothes. Stop wearing tight clothing that makes flared ribs pop out of your shirt. Find out more.
SurgeryAnatomik Modeling Surgery, A-Z Review: Risks & More
The Anatomik Modeling surgery is recommended only if the patient doesn't have heart or lung problems caused by the pectus excavatum deformity.
BreathingPectus Excavatum And Sleep Apnea: Symptoms and Treatment
There is a lack of evidence that pectus excavatum causes sleep apnea. However, many people on pectus forums say that they experience this daily.
SurgeryPectus Up Surgery: Ultimate: Guide + Cost, Risk & More
The Pectus Up surgery is a new procedure to fix pectus excavatum. The surgery is done in Europe and South America. It is minimally invasive.
SurgeryTop 24 Pectus Excavatum Surgeons, by Country and Region
After I researched various forums about pectus excavatum, the 24 surgeons that were recommended the most by patients are shared in this article.
Health ProblemsSternum Popping And Pectus Excavatum: 5 Causes + Tip
A sunken sternum pops and cracks, usually after chest training or a long stretch of sitting. The five causes worth knowing, and when it needs a doctor.
LifestylePectus Excavatum Nutrition: 4 Basics for Gaining Weight
Nutrition is essential for people struggling with sunken chests. It helps people reach optimal mind and body performance. Please, pay attention to it.
Pectus CarinatumPectus Carinatum Brace Treatment: Cost, Time and Results
Patients with pectus carinatum can successfully correct their deformity with braces in 2024. This is a proven method that has been used since 1977.
BreathingPectus Excavatum And Asthma: Risk, Inhalation & More
Pectus excavatum and asthma together make breathing harder than either one alone. How to tell which is limiting you, and what actually eases the symptoms.
BracingDynamic Remodeling Method: Fix Pectus Non-Surgically
The Dynamic Remodeling method is scientifically proven to improve pectus deformities by combining compression bracing and special exercises.
Pectus CarinatumAsymmetrical Pectus Carinatum + Upper, Lower & More
Pectus carinatum can vertically appear either in the upper, middle, or lower part of the chest wall or be asymmetrical or symmetrical horizontally.
PostureBest Sleeping Position For Pectus Excavatum + Tips
Sleeping on the back, with three pillows supporting your spine, while laying on a firm surface such as the floor is ideal for pectus excavatum sufferers
Pectus CarinatumPectus Carinatum In Women: Treatment, Clothing & More
Pectus carinatum also affects women, leading to self-consciousness and other issues. In 2024, there is lack of info for females with this deformity.
SurgeryNuss Procedure For Pectus Excavatum: Essential: Guide
The Nuss surgery for pectus excavatum is the most widely used procedure to repair the deformity. This article includes all you need to know about it.
ExercisesAsymmetric Pectus Excavatum & Chest Muscles: 8 Steps
Many people have asymmetrical pectus excavatum and uneven chest muscles. We fix this by following an 8 step process. People make 5 mistakes.
SurgeryPectus Excavatum Surgery Scar: 5 Tips To Heal Better
Some patients consider the surgical scar to look worse than the previously sunken chest. Talking with your surgeon about this is very important.
LifestylePectus Excavatum And MMA, 11 Fighters + Gassing Out
MMA or other full-contact fighting sports like boxing, kickboxing, or wrestling concerns people with sunken chests. Can you take a hit to the sternum?
Pectus Carinatum13 Science-Backed Causes Of Pectus Carinatum, Explained
As of 2024, the exact cause of pectus carinatum is still unknown. There are 13 other causes science has shown connection to pectus carinatum.
ExercisesPectus Excavatum Pot Belly: What It Is + Treatment
The pot belly appearance affects a lot of us with a sunken chest. Usually, it's not body fat but muscular imbalance that can cause many problems.
LifestylePectus Excavatum And Smoking: 10 Reasons To Quit Today
Read why smoking cigarettes and sunken chest is a terrible combo. It will limit lung and exercise capacity, bone health, well-being, & much more.
Pectus CarinatumTop 12 Pectus Carinatum Exercises: A-Z Guide + Tip
Performing the exercises I will show in this post will improve your overall physical appearance and pectus carinatum deformity. People train wrong.
Lifestyle8 Ways To Hide Pectus Excavatum: Extra Tips + More
Even though hiding your pectus excavatum deformity can help you in the short term, it is an unhealthy way to live. It is best to embrace the deformity
LifestylePectus Excavatum Success Story: 13 Valuable Lessons & More
Check out this pectus excavatum story in this article. I did an interview with Edward Peterson who is my friend and fixed the deformity surgically.
ExercisesTop 3 Pectus Excavatum Bodybuilding Exercises for Mass
Improve your pectus excavatum and flared ribs deformity with these three bodybuilding exercises. Hide the dent by building muscles around it.
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