Walk in ready.
Recover faster.
The Nuss fixes your chest in a day, how well you recover is decided in the weeks before. The complete, cited prehab program to walk in ready.
Joined by 1,000+ people fixing their chest without surgery, since 2015
Surgery isn't the start line.
These weeks are.
What you build before the operation decides how fast you get back after it.
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Your date is set.
Now what?
Most people get a surgery date, a fasting sheet and a wave of anxiety, and nothing on how to physically prepare. Yet the fitter and better-prepped you arrive, the smoother the first weeks go.
Fitter in.
Faster out.
Going into surgery measurably fitter means a faster recovery with fewer complications. That is why enhanced-recovery (ERAS) pathways exist. This program is that discipline, organised for the Nuss procedure and fully cited.
Backed by the research,
not just my opinion.
Transformations
& Real Stories
Read them by rating, or by what people actually got out of it - the transformations, the honest reviews, and the messages that land in my inbox every week.
"I came across your blog about a year ago and I just want to say how much you've changed my life for the better. I thought it was going to be another average article, but the tips you gave were things I hadn't heard of before. Now I've improved so much and im more confident then ever."
"read the blog for months before i actually did anything with it. no coach, no brace, just the stuff in the articles done properly. i feel a lot better now and the photos say the rest"
"Two months in and I've put on 3 kg of muscle. My chest doesn't cave the way it used to when I'm standing relaxed, and that alone was worth it."
"the bell leaves a red ring on your chest the second you take it off, and nobody warns you about that. it fades within the hour and the skin has never been an issue since. 100% satisfied - the sternum sits higher than it has my whole life"
"He knows more about this than the two consultants I paid to see, which says more about them than it does about him. Showed my GP the 9 month photos and he asked me for the website. Half a star off because the time zones make the calls a nightmare from Ireland."
"watched the youtube for six years before i spent a single cent. bought the program, did it properly for 7 months, and the only thing i actually regret is the six years"
"Had the flare since i was about 14 and just assumed that was my ribcage, permanently. Brace plus the breathing drills and my mrs asked when i'd lost weight. I hadn't lost anything, it's just the ribs sitting where they should now."
"first call he told me straight up itd take a year and id hate months 2 through 5. he was right about both lol. 12 months on and my PC is flat. took my shirt off at the beach in january without doing the whole towel thing"
"didnt know you could be breathing wrong for 21 years. thats the whole thing right there. flare started going down on its own once i stopped breathing into my shoulders, which is not what i paid for but ill take it"
"the brace is made really good, i wear it under the t-shirt at school and nobody has noticed in 4 months. my mother was crying when we compare the photos. sorry for my english"
"ive bought like four programs for this over the years and quit every one of them by week two. finished this one. i think its cus you cant move on until you can actually hold the position, so theres never that thing where you're guessing if youre ready or not"
"My son is 15 and had started keeping a shirt on in the pool, which is how I worked out something was wrong in the first place, because he certainly wasn't going to tell me. He would never have stuck with the brace on his own. It was the fortnightly check-ins that did it - he didn't want to turn up with nothing to report. Six months now and the bump has visibly come down. He swims without the shirt."
"I went in wanting to debunk it, honestly. Started opening the citations one at a time and they were real papers that said what he said they said. That is a depressingly low bar and nowhere else online clears it."
Shared with each client's permission.
Did I help you with your pectus?
Share your before & after
Before
After
Before
After
“I'm 32. Everything I ever read said the window on this shuts at 18 and after that you either get cut open or you live with it. Nine months, 5 kg on, 1 cm off the depth. Nobody is more annoyed about the wasted decade than me.”
Before
After
“came in skinny with a deep dip and ribs that stuck out at the bottom. six months, 4kg up. funny thing is nobody says anything about the dip, its the flare going down that people actually noticed”
Before
After
“I'm 52. I have both a bump and a dip, which I'm told is unusual, and I've had the pair of them since I was a boy. Nine kilos off in five months and for the first time my chest looks like one chest. I did not expect to be sorting this out at my age, but there we are.”
PE pectus excavatum · PC pectus carinatum · RF rib flare
Drag each slider to compare.Tap any case to open and compare. Published only with the client's written consent.
From booked
to going in.
Read it once when the date is set, then live in the prehab plan and the strength program until surgery.
Get surgery-readyWhat the Nuss does, what recovery will demand of you, and your prehab timeline, so the plan makes sense.
Breathing and lung prep, posture and back base, and cardio, the foundation that protects your recovery.
Nutrition and bone prep, stop smoking and alcohol, medical optimization, mindset, meditation and home setup.
The final week, the day before and what to pack, and the exact questions to ask your surgeon.
The whole prehab,
start to finish.
The full contents,
nothing held back.
- Start
- Part 1Start here01–02
- 01How to use this program
- 02Why the weeks before surgery decide your recovery
- Part 2Understand03–05
- 03Your operation & what it does
- 04What recovery will demand of you
- 05Your prehab timeline
- Part 3The prehab plan06–14
- 06Breathing & lung prep
- 07Posture & back base
- 08Cardio & conditioning
- 09Nutrition, bone & body prep
- 10Stop smoking & alcohol
- 11Medical optimization
- 12Mind & expectations
- 13Meditation & anxiety
- 14Set up home for recovery
- Part 4Train15
- 15The prehab strength program
- Part 5Final prep16–18
- 16The final week
- 17The day before & what to pack
- 18Questions to ask your surgeon
- Part 6Reference19–21
- 19Exercise library
- 20FAQ
- 21References
- Finish
Fully cited, with a 4-phase prehab timeline, a pre-op packing checklist, and the exact questions to ask your surgeon.
I had it. I fixed it.
Now I help you do the same.
I'm not writing this as a doctor looking at a scan. I had the sunken chest, the flared ribs, the shirt that stayed on at the pool, and nobody could tell me what actually works.
Years of consistent, non-surgical training made mine unnoticeable. Everything on this page exists because I needed it to exist ten years ago.
I tested all of it on my own body first, then refined it every time someone hit a wall I had not planned for.
Featured in Healthline · Level 5 DUKE Institute Certified Personal Trainer (ISSA) · Specialised in pectus excavatum, carinatum and rib flare.
Medical reviewer
Prof. Dr. Mustafa Yüksel, MD is the medical reviewer for the mrpectus correction plans. He checks the clinical claims they make.
Thoracic surgeon, founder of the Chest Wall International Group
Walk in prepared,
or walk in hoping.
You can't skip the operation, but you decide what state you arrive in. That's the one part of this that's fully in your hands.
Built for people who have
already made the decision.
This program never overrides your surgeon, anesthetist or physiotherapist. Their instructions, and your fasting and medication rules, always come first.
No surprises between
you and starting.
No waiting on a reply, no onboarding call, nothing to install.
Prepare properly,
recover faster.
The whole prehab program, yours for life, for a fraction of a single physio session. Read it before your operation for the full benefit.
Try the whole thing for 30 days. Use it, and if it isn't what was described, message me for a full refund, no questions asked. The risk stays with me, not you.
Common questions.
How far before surgery should I start?+
Ideally 6–8 weeks out, but any prep window helps. Start the breathing work the day you read it, fluency with it is what protects your lungs after the operation. Even a short runway lets you optimise nutrition, sleep, posture and mindset.
Is this safe to do before a major operation?+
It’s education built around the principles of modern enhanced-recovery (ERAS) prehab, and every recommendation defers to your surgical team. Clear the exercises, supplements and decisions with your surgeon, anesthetist and physiotherapist first, their instructions and your fasting/medication rules always override this guide.
Do I need a gym?+
No. The strength program includes gym and bodyweight options, and much of the highest-value work (breathing, posture, cardio, mindset, home setup) needs no equipment at all.
Will this really change my recovery?+
Prehabilitation and structured pre-operative preparation are associated with shorter stays, fewer pulmonary complications and smoother recoveries in the research. The fitness, breathing skill and posture you bring in shape the first weeks afterward.
What if my surgery details are different?+
The program covers the Nuss procedure specifically but applies broadly to pectus excavatum repair. Use the surgeon-questions section to confirm anything specific to your operation and team.
My operation is only two weeks away, is it still worth starting?+
Yes. You won’t build maximal fitness in two weeks, but the highest-value work fits any runway: breathing fluency, sleep, nutrition, home setup and the pre-op checklist. The program marks exactly what to prioritise when time is short.
How much time does the prehab take each day?+
Around 30–45 minutes: breathing practice, a short posture/mobility block, and cardio or strength on their scheduled days. The final week deliberately tapers, arriving rested matters more than one last workout.
Will my surgeon be okay with me doing this?+
The whole program is written to be surgeon-deferring, every recommendation is cited, nothing overrides your team, and it explicitly tells you what to clear with them. Many people bring the surgeon-questions section to their pre-op appointment; it reads as a prepared patient, not a difficult one.
I'm a teenager (or my child is having the operation), does it apply?+
Yes, the Nuss is most commonly performed in the teenage years. The exercises scale to age and training history, and everything still runs through the surgical team’s clearance. For parents, it doubles as a clear map of what recovery will demand.
I'm more anxious than unfit, is this still for me?+
That might be the strongest reason to get it. The mindset, expectations and meditation sections exist because the anxious wait is often the hardest part, and the single best antidote is a concrete daily plan. Preparation is what powerlessness turns into when you give it structure.
Does it cover recovery after the operation too?+
The final sections cover the first days and what to expect, but recovery is its own discipline, the Post-Surgery PE Recovery program is the dedicated, cited plan for the months after the bar goes in. They’re built to hand off to each other.
How do I get access after checkout?+
Straight away. The moment your payment clears, an email goes out with your link and the password that opens it - usually inside a minute. You type the password once on a device and the page just opens from then on. There is no app, no download and no file to lose: it lives at a fixed web address, so you can bookmark it, read it on your phone between sets, or print the whole thing if you would rather have paper. Anything I add or rewrite later appears on that same page and I email you to say so - free, for as long as the page exists. If nothing has arrived in ten minutes, check spam, then message me and I will send it over myself.
What if it’s not for me?+
You get 30 days and a full refund on request. You have surgery coming, so the last thing you need is an argument with me about $47.
Three honest ways forward.
Take the free 1-minute assessment and get a straight answer for your condition and severity.
Take the assessment →The chat bubble in the corner reaches me directly, ask anything about your case before you decide.
Try the whole thing. If it isn't right for your chest, every dollar comes back.
Start risk-free →Earn an easier
recovery, now.
How to spend the weeks before pectus excavatum surgery. Walk in stronger, breathe easier afterward, and turn the anxious wait into a plan.
Get surgery-ready
P.S. If you've read this far, part of you has already decided. The only thing you can lose by trying is the version of next year where nothing changed. - Mihail
