How To Reduce Buttocks

Dr. G.R. AgrawalDHMS (Hons.)Homeopathy Doctor

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Hi, lybrate user, •It indicates piles with gastric disorder , you are suffering from, causing by much stening owing to constipatio . •Tk,  plenty of water to moisten stool to prevent  constipation being the main cause of piles ,avoiding strain. •Use a hot water tub to soak your anus and buttockes  in warm water to release pain and pressure on rectum. Personal hygiene be manitained to reduce pain.  •Avoid sitting in one posture for a long time. keep on changing your sitting position to ease pain of piles. •Your diet be easily digestible rich in fiber, on time to avoid gastric disorder. Tk, whole grain,barley,  oatmeal and brown rice. Fruits :apples, pear ,and bananas and Papaya. Vegetable -green peas, Broccoli, Brussels sprouts. •Tk,  homoeopathic medicine: @ Nux vom 200 -6 pills, at bed time. •Avoid,  zinger, irritant intake, alcohol & nicotine. Tk care.   

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Ankylosing spondylitis ankylosing spondylitis is a cause of back pain in adolescents and young adults. Ankylosing spondylitis is a form of chronic inflammation of the spine and the sacroiliac joints chronic inflammation in these areas causes pain and stiffness in and around the spine, including the neck, middle back, lower back, and buttocks. Over time, chronic inflammation of the spine (spondylitis) can lead to a complete cementing together (fusion) of the vertebrae, a process referred to as ankylosis. Ankylosis causes loss of mobility of the spine. Pt treatment deep breathing for lung expansion and stretching exercises to improve spine and joint mobility. Are also advised to sleep on a firm mattress and avoid the use of a pillow in order to prevent spine curvature. Aerobic exercise is generally encouraged as it promotes full expansion of the breathing muscles and opens the airways of the lungs. Home remedies physical therapy for ankylosing spondylitis includes instructions and exercises to maintain proper posture. This includes deep breathing for lung expansion and stretching exercises to improve spine and joint mobility. Since ankylosis of the spine tends to cause forward curvature (kyphosis), patients are instructed to maintain erect posture as much as possible and to perform back-extension exercises. Patients are also advised to sleep on a firm mattress and avoid the use of a pillow in order to prevent spine curvature. Ankylosing spondylitis can involve the areas where the ribs attach to the upper spine as well as the vertebral joints, thus limiting breathing capacity. Patients are instructed to maximally expand their chest frequently throughout each day to minimize this limitation. Physical therapists customize exercise programs for each individual. Swimming often can be a very beneficial form of exercise, as it avoids jarring impact of the spine. Ankylosing spondylitis need not limit an individual's involvement in athletics. People can participate in carefully chosen aerobic sports when their disease is inactive. Aerobic exercise is generally encouraged as it promotes full expansion of the breathing muscles and opens the airways of the lungs. Cigarette smoking is strongly discouraged in people with ankylosing spondylitis, as it can accelerate lung scarring and seriously aggravate breathing difficulties. Occasionally, those with severe lung disease related to ankylosing spondylitis may require oxygen supplementation and medications to improve breathing. People with ankylosing spondylitis may need to modify their activities of daily living and adjust features of the workplace. For example, workers can adjust chairs and desks for proper postures. Drivers can use wide rearview mirrors and prism glasses to compensate for the limited motion in the spine. You should check with your doctor before using compression socks for your swelling. These special socks should be properly fitted for you and your needs. Also, be sure to wear them during the day and remove them before you go to bed. Leg elevation if you stand a lot during the day, try propping your feet up or soaking them in water when you get home to help prevent swelling. Muscle relaxant: reduces muscle tension and helps relieve muscle pain and discomfort. Transcutaneous electrical nerve stimulation (also known as tens) is something which helps ease muscle pain and spasms. You can strengthen the muscles by doing tonificationie. Improving the tone of the muscles by adding either weight cuffs / sand bags which will help you to improve the strength of the muscle. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Poor sitting posture is a common cause of sciatica. To assist the support of your lower back many simple and effective products have been developed over time. These include: lumbar d-roll bassett frame kinesiology lumbar tape please ask your physiotherapist for their advice in what will help you most. This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve. 1.Lie on your back with your legs extended and your feet flexed upward. 2.Bend your right leg and clasp your hands around the knee. 3.Gently pull your right leg ac 4.Ross your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. 5.Push your knee so your leg returns to its starting position. 6.Repeat for a total of 3 reps, and then switch legs. 5.sitting spinal stretch sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve. 1.Sit on the ground with your legs extended straight out with your feet flexed upward. 2.Bend your right knee and place your foot flat on the floor on the outside of your opposite knee. 3.Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 4.Hold for 30 seconds and repeat three times, then switch sides. 6. Standing hamstring stretch this stretch can help ease pain and tightness in the hamstring caused by sciatica. 1.Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it. 2.Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain. 3.Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. 4.Hold for at least 30 seconds, and then repeat on the other sideif you have low back pain and sciatica you can undergo intermittent pelvic traction where in your half of your body weight will be added in the electronic traction so that that would help you to reduce the pain, along with interferential therapy stimulations which would help you to get relieved from the radiating pain. Apply ice for the pain to get subsided immediately. If you cannot go immediately for the physiotherapy treatment. Ice can be kept in the low back where you have back pain. It is suggestible to wear lumbo sacral belt which would help you to build the abdominal muscle tone which itself would make you feel better. You can also wear mcr chappals which would help you to have less weight falling in the painful back. U have to take vitamin d rich foods. Likemilk,cheese, yogurt,brocoli, spinach.u need calcium consumption for increase the bone density. Lackof bone and bones crush inside the body this might be due to low calcium or vitamin d which has more impact on the bone density and also it makes one to feel that there is lack of bone strength or in a way the bones are brittle and almost breaking and they feel it is crushed in a way there are many bones breaking at the same time. You have to take vitamin d rich foods. Likemilk,cheese, yogurt, brocoli, spinach.u need calcium consumption for increase the bone density. vitamin d intake via supplements or exposure to low levels of sunlight. Vitamin d is used to absorb calcium in the bone and regulate calcium in the blood. If you have leg pain then you have to rule out the causes for having leg pain. First of all check your weight and your haemoglobin levels, as anaemia always leads to the symptoms of being tired and also having leg pain though there are no issues with the knee joint or back pain. If not if the pain radiates down the back of thigh and legs then it might be due to sciatica. Kindly consult the nearby physiotherapist. Hope you recover soon from the leg pain. Lumbar radiculopathy: pain in lower back or glutei region with sharp shooting pain radiating from hip to leg/foot region, occurs in cases of lumbar radiculopathy or sciatica. This is due to compression of lumbar nerve root or sciatic nerve by disc prolapse, facet joint, trauma, hypertrophied ligamentumflavum, piriformis syndrome, etc. L5 vertrbrae and patient has pain the legs and sensation is disturbed? That is called as lumbar vertebrae. And there are 5 lumbar vertebrae and the 5th lumbar vertebrae is always is located in the lower end where the body weight is taken and it is generally fused with sacral vertebrae. That is where the sciatic nerve passes by and the nerve gets compressed that's the reason you have pain and sensation is disturbed. Loss of concavity of l4-l5 vertebrae. It is other wise called as the lumbo sacral curve which is very important for the spine to take the entire weight evenly if not it leads to disturbance of the disc and also the vertebrae which makes the spine to loose its concavity that's why it is called as loss of posterior concavity. For which we need to improve the spine posture and we need to adapt good posture during our day to day life activities. I have pain in my left side leg. This should be due to the sciatic nerve compression in the right side probably close to your l5 vertebrae. It can also be due to the strain on the left leg, try wearing mcr chappals which would help you to get relieved from pain. We suggest you to wear a lumbo sacral corset and also modified foot wear if you want we can send you by courier. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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•mobility exercises rest. Avoid doing things that require you to bend at the hip or put a lot of pressure on the hip. Avoid sleeping on the side of your hip that is painful and sitting for long periods of time •cold and heat. Treating pain with heat and cold may help. Wrap an ice pack or a bag of frozen vegetables in a towel to ice your hip. A warm bath or shower may also help reduce your pain and prepare your muscles for stretching. •stretch. Gently stretching your body may reduce hip pain, especially if the cause is a strain or pinched nerve. 1. Knee lift1.Lie on the back, extending both legs flat along the floor. 2.Keeping the left leg straight, pull the right knee up toward the chest. 3.Place both hands on top of the knee to help pull it in toward the chest. 4.Hold the stretch for 10 seconds. 5.Let go of the knee and gently lower the leg back toward the floor. 6.Repeat this exercise 5–10 times on each knee. 2.double hip rotation 1.Lie flat on the back. Then, bend the knees and bring them toward the body until the feet are flat on the floor. 2.Gently rotate the knees to the left, lowering them toward the floor. Rotate the head to face the right while keeping the shoulders against the floor. 3.Hold this position for 20–30 seconds. 4.Slowly return both the head and knees to the starting position. 5.Repeat on the opposite side. 3.bridging 1.Lie on the back, bending both legs at the knee and placing the feet flat on the floor. Keep the arms by the sides of the body with the palms facing downward. If necessary, place a small pillow underneath the neck and head for support. 2.Slowly lift the pelvis and lower back upward. Be sure to keep the shoulders and upper body on the floor. 3.Hold the position for 5 seconds. 4.Gradually lower the back and pelvis toward the floor, starting at the top of the spine. Roll down through the spine until the entire back is flat against the floor again. 5.Repeat this exercise 5–10 times. 4.butterfly stretch 1.Sit on the ground, bend your legs, and bring the soles of your feet together so they touch, letting your knees fall out to the sides. 2.Bring your heels as close to your body as you can and lean forward into the stretch, using your elbows to gently push your knees toward the ground. 5.side lying leg raise 1.Lay on your right side with your legs straight and stacked on top of each other, propping yourself up with your elbow. If you’re using an exercise band, position it just above your knees. 2.Keeping your hips stacked, engage your core and lift your left leg straight up as far as you can. Slowly lower back down. Repeat on other side. 6.hip flexion 1.Stand upright. 2.Extend one arm out to the side and hold on to a sturdy surface, such as a wall, table, or chair, for support. 3.Slowly raise the right knee to the level of the hip or as far as is comfortable while keeping the left leg straight. 4.Only hold this position for a second before placing the left foot back on the floor. 5.Repeat with the left knee. 6.Do 5–10 repetitions of this exercise. 7.hip extension 1.Stand upright with the legs straight and the feet shoulder-width apart. 2.Extend both arms out in front and hold on to a chair, table, or wall for support. 3.Keeping the right leg straight, lift the left leg backward without bending the knee. 4.Lift the leg as far as possible without causing discomfort, then clench the buttock tightly and hold the position for 5 seconds. Repeat this stretch 5–10 times on each leg. To increase the resistance, try attaching small weights to the legs. 8.hip abduction 1.Stand upright. 2.Extend the left arm out to the side and hold on to something solid, such as a chair, table, or wall. 3.Starting with the feet together, lift the right leg out to the right side. Keep the left leg straight and avoid rotating the hips. 4.Hold the position for 5 seconds and then slowly return the leg to the starting position. Do this exercise 5–10 times on one leg, then repeat it on the other side. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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It looks like cervical pain that's the reason you have pain in the shoulder and along side until wrist. You need to take rest and you need to consult physiotherapist you need to do intermittent cervical traction and also inferential therapy treatment which will help you to get subsided with pain. Neck pain cervical spondylosis– chronic condition with radiating pain this is cervical pain (neck pain) and that's the reason the pain radiates until the shoulder blades. If you keep ice that would help and along side you can do hot water fermentation. You shall use cervical collar which would help you to reduce the radiating pain ie. Due to the nerve compression. You have to go for traction and also you can do ift. Please consult the near bytherapist for quick relief. Use collar will definitely be helpful for him to maintain the good posture. And also cervical pillow can be used which might make you to have better posture of the shoulder neck and arm. Neck tilt: from the sitting position, tilt your head down so your chin touches your chest. Hold this position for 5 second s. Return to the starting position and repeat. Do this five times. Side-to-side neck tilt. From the same starting position, tilt you neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side. Neck turn. Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side. Neck stretch. Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do the forward and backward stretch five times each. If any of these exercises cause severe pain or weakness in your hands or arms, stop right away and talk with your doctor. We suggest you to wear cervical collar which will help you to improve the cervical angle and also it definitely helps you to improve the neck posture due to which your neck pain is triggered more. The importance of wearing cervical collar is to give good stability to the neck and also it definitely prevents you to have excess neck movements which makes the condition worse. If you wear cervical collar you cannot turn your neck as you like which itself will help you to have better functioning of the cervical spine. This cervical soft collar what we are suggesting for you is available at our clinic. If you want you can buy from us, if you are far away from chennai we can send you by courier. The reason why we are conveying you to buy from us is we can demonstrate over the videocall (using whatsapp) and also we can monitor you throughout when to wear it and how long to wear it. And also if you find any difficulty wearing the brace you can also revert back to us for few more suggestions and we can propose you good solution how to go about it. Pushups this one may seem basic, but there’s no denying that pushups are one of the best ways to strengthen the pectoral muscles. These can be done on the knees or toes. If you’re not ready for full pushups, start with your hands resting on a solid surface higher than your feet — like a very sturdy coffee table or the edge of a couch, cushions removed, that’s pressed up against a wall — and start on the toes. Having your hands higher than your feet and your body at an angle can be a good way to start a pushup regimen. As you get stronger, you can begin to lower the angle of your body. This will help you transition to full pushups more easily than going from knees to toes. A full plank engages the muscles differently, even at an angle. When doing pushups, aim for 2 sets of 10 reps per day. 1.start in plank position with your hands under your shoulders and your core engaged. 2.as you lower, inhale. 3.as you engage your muscles to push yourself up, exhale. Keep your elbows hugging in close to your body. Keep your focus on slowly breathing as you do these, and on engaging the pectorals while keeping the core tight. Don’t just crank these out to get them done — this can compromise your form and do more harm than good. If the movement is really tough, break the sets into three or five to start, or find a higher point to begin after a week of exercise. If necessary, you can even stand and do pushups pushing against a wall. Chest fly for this exercise, you’ll need a bench or exercise ball as well as some dumbbells. If you don’t have weights, you can always use the old standby: a soup can in each hand. Just keep in mind that dumbbells are easier to hold and you can get more out of using them, as even 5-pound weights are heavier than your heaviest canned goods. 1.lie with your upper and middle back on a bench or ball, with your legs at a 90-degree angle. Hold a weight in each hand and extend your arms to the sky, elbows slightly bent. 2.as you inhale, lower your arms out wide, until your elbows are at shoulder height. 3.as you exhale, raise your hands until they meet above your chest again. 4.do 2 sets of 10. If that feels pretty easy, up it to 2 sets of 15 or increase the weight you’re using. Dumbbell row strengthening your back muscles is an important component of treating pectusexcavatum. The dumbbell row targets your lat muscles. The way it’s described below also strengthens your core, another important component of treating the condition. You’ll need some dumbbells to complete this move — err on the lighter side if you’ve never done a row before. 1.hold one dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle. 2.keeping your neck in line with your spine and your gaze straight down, pull your elbows straight back and squeeze between your shoulder blades. 3.extend your arms back to the starting position. Complete 2 sets of 10. Dumbbell rear delt fly another move to strengthen your back, a dumbbell rear delt fly also focuses on the lats, as well as the rhomboids and the traps. Choose a light pair of dumbbells to complete this move and ensure that you’re pinching your shoulder blades together at the top to get the most out of it. 1.hold one dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle and bring the dumbbells together. 2.keeping your spine and neck neutral, inhale and push the dumbbells out and up to the side until your arms are parallel to the floor. 3.exhale and return to the start in a slow and controlled motion. Complete 2 sets of 10. Exercise is a key component to treating pectusexcavatum. By strengthening your chest, back, and core muscles and stretching your chest cavity, you can combat the condition’s effects. Aim to complete these exercises several times a week to maximize results. Anterior pelvic tilt 1.lie on the back with the knees bent and feet flat on the floor, hip-width apart. 2.squeeze the buttocks and tilt the pelvis upward. 3.the back should feel as though it is flattening to the ground. 4.return to normal pelvis position. 5.repeat 10–12 times. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve. 1.Lie on your back with your legs extended and your feet flexed upward. 2.Bend your right leg and clasp your hands around the knee. 3.Gently pull your right leg ac 4.Ross your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. 5.Push your knee so your leg returns to its starting position. 6.Repeat for a total of 3 reps, and then switch legs. 5.sitting spinal stretch sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve. 1.Sit on the ground with your legs extended straight out with your feet flexed upward. 2.Bend your right knee and place your foot flat on the floor on the outside of your opposite knee. 3.Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 4.Hold for 30 seconds and repeat three times, then switch sides. 6. Standing hamstring stretch this stretch can help ease pain and tightness in the hamstring caused by sciatica. 1.Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it. 2.Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain. 3.Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. 4.Hold for at least 30 seconds, and then repeat on the other sideif you have low back pain and sciatica you can undergo intermittent pelvic traction where in your half of your body weight will be added in the electronic traction so that that would help you to reduce the pain, along with interferential therapy stimulations which would help you to get relieved from the radiating pain. Apply ice for the pain to get subsided immediately. If you cannot go immediately for the physiotherapy treatment. Ice can be kept in the low back where you have back pain. It is suggestible to wear lumbo sacral belt which would help you to build the abdominal muscle tone which itself would make you feel better. You can also wear mcr chappals which would help you to have less weight falling in the painful back. U have to take vitamin d rich foods. Likemilk,cheese, yogurt,brocoli, spinach.u need calcium consumption for increase the bone density. 

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Dr. Shaurya RohatgiMBBS, MD - Dermatology , Venereology & LeprosyDermatologist

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Fungal infections in the groin and buttocks are commonly referred to as ringworm, jock itch or tinea cruris. They occur when certain types of fungi, such as dermatophytes, grow and multiply in warm and moist areas of the body, like the groin. Symptoms of a fungal infection in the groin may include: red, itchy rash: the affected area often becomes red, itchy, and inflamed. The rash may have well-defined edges and small, raised blisters or scales. Itching and burning: the rash can cause intense itching and a burning sensation, which can be uncomfortable. Peeling or cracking skin: the skin in the groin area may become dry, flaky, or start to peel. Odor: fungal infections can sometimes cause an unpleasant odor. If the symptoms persist or worsen despite self-care measures, it is advisable to consult a healthcare professional or dermatologist. They can provide a proper diagnosis and recommend appropriate treatment options, which may include prescription-strength antifungal medications. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Pain in the back might be the reason to have pain in one particular leg if you have leg pain please check your body weight and your hemoglobin levels, as anemia always leads to the symptoms of being tired and also having leg pain though there may not be any pathological reasons for back pain. My suggestion would be to wear mcr chappals which will help you to prevent the weight falling on the if you have back pain while walking and standing first of all check your weight and your hemoglobin levels, as anemia always leads to the symptoms of being tired and also having back pain though there may not be any pathological reasons for back pain. My suggestion would be to wear mcr chappals which will help you to prevent the weight falling on the back. And also should check whether you have flat foot on the particular foot. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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It looks like you are anaemic. If you have back pain after you sit for long hours then it is due to your haemoglobin levels as it is important to check that. Anaemia always leads to the symptoms of being tired and also having back / leg pain though there may not be any pathological reasons for back pain. Yes oil massage will be helpful for you to come out of stiffness / muscle spasm. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Your bp shoot and also your pain in the left hand and shoulder is due to the neck pain that's the reason your bp is shooted. Please follow the suggestions given below: neck pain cervical spondylosis– chronic condition with radiating pain this is cervical pain (neck pain) and that's the reason the pain radiates until the shoulder blades. If you keep ice that would help and along side you can do hot water fermentation. You shall use cervical collar which would help you to reduce the radiating pain ie. Due to the nerve compression. You have to go for traction and also you can do ift. Please consult the near bytherapist for quick relief. Use collar will definitely be helpful for him to maintain the good posture. And also cervical pillow can be used which might make you to have better posture of the shoulder neck and arm. Neck tilt: from the sitting position, tilt your head down so your chin touches your chest. Hold this position for 5 second s. Return to the starting position and repeat. Do this five times. Side-to-side neck tilt. From the same starting position, tilt you neck toward one shoulder, leading with your ear. Hold for 5 seconds and then return to the starting position. Do this five times on each side. Neck turn. Look straight ahead, then turn your head to one side, keeping your chin at the same level. Do this five times on each side. Neck stretch. Holding the rest of your body straight, push your chin forward, stretching your throat. Hold for 5 seconds. From the same starting position, push your chin backward and hold for 5 seconds. Do the forward and backward stretch five times each. If any of these exercises cause severe pain or weakness in your hands or arms, stop right away and talk with your doctor. We suggest you to wear cervical collar which will help you to improve the cervical angle and also it definitely helps you to improve the neck posture due to which your neck pain is triggered more. The importance of wearing cervical collar is to give good stability to the neck and also it definitely prevents you to have excess neck movements which makes the condition worse. If you wear cervical collar you cannot turn your neck as you like which itself will help you to have better functioning of the cervical spine. This cervical soft collar what we are suggesting for you is available at our clinic. If you want you can buy from us, if you are far away from chennai we can send you by courier. The reason why we are conveying you to buy from us is we can demonstrate over the videocall (using whatsapp) and also we can monitor you throughout when to wear it and how long to wear it. And also if you find any difficulty wearing the brace you can also revert back to us for few more suggestions and we can propose you good solution how to go about it. Pushups this one may seem basic, but there’s no denying that pushups are one of the best ways to strengthen the pectoral muscles. These can be done on the knees or toes. If you’re not ready for full pushups, start with your hands resting on a solid surface higher than your feet — like a very sturdy coffee table or the edge of a couch, cushions removed, that’s pressed up against a wall — and start on the toes. Having your hands higher than your feet and your body at an angle can be a good way to start a pushup regimen. As you get stronger, you can begin to lower the angle of your body. This will help you transition to full pushups more easily than going from knees to toes. A full plank engages the muscles differently, even at an angle. When doing pushups, aim for 2 sets of 10 reps per day. 1.start in plank position with your hands under your shoulders and your core engaged. 2.as you lower, inhale. 3.as you engage your muscles to push yourself up, exhale. Keep your elbows hugging in close to your body. Keep your focus on slowly breathing as you do these, and on engaging the pectorals while keeping the core tight. Don’t just crank these out to get them done — this can compromise your form and do more harm than good. If the movement is really tough, break the sets into three or five to start, or find a higher point to begin after a week of exercise. If necessary, you can even stand and do pushups pushing against a wall. Chest fly for this exercise, you’ll need a bench or exercise ball as well as some dumbbells. If you don’t have weights, you can always use the old standby: a soup can in each hand. Just keep in mind that dumbbells are easier to hold and you can get more out of using them, as even 5-pound weights are heavier than your heaviest canned goods. 1.lie with your upper and middle back on a bench or ball, with your legs at a 90-degree angle. Hold a weight in each hand and extend your arms to the sky, elbows slightly bent. 2.as you inhale, lower your arms out wide, until your elbows are at shoulder height. 3.as you exhale, raise your hands until they meet above your chest again. 4.do 2 sets of 10. If that feels pretty easy, up it to 2 sets of 15 or increase the weight you’re using. Dumbbell row strengthening your back muscles is an important component of treating pectusexcavatum. The dumbbell row targets your lat muscles. The way it’s described below also strengthens your core, another important component of treating the condition. You’ll need some dumbbells to complete this move — err on the lighter side if you’ve never done a row before. 1.hold one dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle. 2.keeping your neck in line with your spine and your gaze straight down, pull your elbows straight back and squeeze between your shoulder blades. 3.extend your arms back to the starting position. Complete 2 sets of 10. Dumbbell rear delt fly another move to strengthen your back, a dumbbell rear delt fly also focuses on the lats, as well as the rhomboids and the traps. Choose a light pair of dumbbells to complete this move and ensure that you’re pinching your shoulder blades together at the top to get the most out of it. 1.hold one dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle and bring the dumbbells together. 2.keeping your spine and neck neutral, inhale and push the dumbbells out and up to the side until your arms are parallel to the floor. 3.exhale and return to the start in a slow and controlled motion. Complete 2 sets of 10. Exercise is a key component to treating pectusexcavatum. By strengthening your chest, back, and core muscles and stretching your chest cavity, you can combat the condition’s effects. Aim to complete these exercises several times a week to maximize results. Anterior pelvic tilt 1.lie on the back with the knees bent and feet flat on the floor, hip-width apart. 2.squeeze the buttocks and tilt the pelvis upward. 3.the back should feel as though it is flattening to the ground. 4.return to normal pelvis position. 5.repeat 10–12 times. 

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