1 00:00:00,720 --> 00:00:04,240 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,440 --> 00:00:13,720 Speaker 1: I am Tom Holland and this is Fitness Disrupted. How 3 00:00:13,800 --> 00:00:17,680 Speaker 1: to improve your posture at home? How many of us 4 00:00:18,200 --> 00:00:25,320 Speaker 1: had our mother's teachers whomever say stand up straight, stand 5 00:00:25,360 --> 00:00:30,880 Speaker 1: up straight, pull your shoulders back right posture. It is 6 00:00:30,920 --> 00:00:34,279 Speaker 1: so important. First time I'm really talking about it on 7 00:00:34,320 --> 00:00:37,640 Speaker 1: this show, which actually surprises me. After over I think 8 00:00:37,680 --> 00:00:43,280 Speaker 1: rept over fifty shows for sure, but postures so important, 9 00:00:43,479 --> 00:00:48,000 Speaker 1: and as I will explain, it is just worse than 10 00:00:48,040 --> 00:00:52,239 Speaker 1: it's ever been for people for some very basic reasons. 11 00:00:52,840 --> 00:00:57,640 Speaker 1: Our posture as a human face is worse than ever before. Actually, 12 00:00:57,680 --> 00:01:01,200 Speaker 1: when you think of that, you know, evolution an ary chart, 13 00:01:01,720 --> 00:01:07,399 Speaker 1: as we evolved into what we are today from prehistoric man. 14 00:01:07,560 --> 00:01:11,280 Speaker 1: We're we're going backwards as far as posture, and that's 15 00:01:11,280 --> 00:01:15,120 Speaker 1: not good. And I often talk about, you know, there 16 00:01:15,160 --> 00:01:19,319 Speaker 1: are three main things we get out of exercise, and 17 00:01:19,440 --> 00:01:22,760 Speaker 1: most people start for one, look better, feel better, live longer, 18 00:01:23,600 --> 00:01:26,480 Speaker 1: and posture is one of those things amongst them all. 19 00:01:26,840 --> 00:01:31,800 Speaker 1: But you're gonna feel better, look better because you're gonna 20 00:01:31,800 --> 00:01:36,400 Speaker 1: start standing up straight and potentially live longer because so 21 00:01:36,440 --> 00:01:40,600 Speaker 1: many of the issues that come with dysfunction are connected 22 00:01:41,560 --> 00:01:44,640 Speaker 1: and and we don't connect those things enough. But that's 23 00:01:44,640 --> 00:01:46,640 Speaker 1: what I do here on the show. So in other words, 24 00:01:46,800 --> 00:01:48,720 Speaker 1: certain things, so many things when it comes to health 25 00:01:48,720 --> 00:01:52,920 Speaker 1: and wellness, you don't realize how something seemingly insignificant has 26 00:01:52,960 --> 00:01:56,760 Speaker 1: a snowball effect that can be catastrophic. You know, I'm 27 00:01:56,760 --> 00:02:00,760 Speaker 1: thinking about balance, losing balance leading to falling, leading to 28 00:02:00,960 --> 00:02:04,400 Speaker 1: breaking you know, a hip, and then the number of 29 00:02:04,520 --> 00:02:06,880 Speaker 1: people who die within a year of that. The numbers 30 00:02:06,880 --> 00:02:11,120 Speaker 1: are not good. So posture, it's one of those things 31 00:02:11,160 --> 00:02:14,720 Speaker 1: that again we've heard about our entire lives and can 32 00:02:14,760 --> 00:02:20,280 Speaker 1: be as so many things can remedied so quickly, so easily, 33 00:02:20,560 --> 00:02:23,560 Speaker 1: without spending hours, and as I will talk about, without 34 00:02:23,639 --> 00:02:27,480 Speaker 1: having to go to the gym, without using much equipment, 35 00:02:27,639 --> 00:02:30,440 Speaker 1: if at all. There are things you can do without. 36 00:02:30,919 --> 00:02:34,440 Speaker 1: But with some really basic, inexpensive pieces of equipment, you 37 00:02:34,480 --> 00:02:39,239 Speaker 1: can dramatically improve your posture, which is going to dramatically 38 00:02:39,280 --> 00:02:42,040 Speaker 1: improve your quality of life. Because at the end of 39 00:02:42,040 --> 00:02:43,960 Speaker 1: the day, that's what this is about. Right. We all 40 00:02:43,960 --> 00:02:46,200 Speaker 1: want to look good, but we want to feel good. 41 00:02:46,280 --> 00:02:49,040 Speaker 1: Who cares if you look good if you don't feel good, right, 42 00:02:49,520 --> 00:02:53,480 Speaker 1: And you know, I want to be feeling good at 43 00:02:56,040 --> 00:03:00,440 Speaker 1: That's what it's about, quality of life. So will even 44 00:03:00,480 --> 00:03:03,079 Speaker 1: give you some exercises at the gym and just clarify 45 00:03:03,160 --> 00:03:05,639 Speaker 1: which ones you should be doing. Many of you are 46 00:03:05,680 --> 00:03:08,040 Speaker 1: are you know, Jim Goers, I get it, and I 47 00:03:08,080 --> 00:03:11,400 Speaker 1: do both, and ideally you know you do both. Some 48 00:03:11,440 --> 00:03:12,799 Speaker 1: people don't want to go to the gym at all. 49 00:03:12,880 --> 00:03:15,920 Speaker 1: That's fine, and you don't have to. I've been preaching 50 00:03:15,960 --> 00:03:19,160 Speaker 1: that for decades. But I'll give you both because I 51 00:03:19,200 --> 00:03:22,320 Speaker 1: want to have I want you to have options. Alright, 52 00:03:22,440 --> 00:03:25,200 Speaker 1: quick break, when we come back, getting right into it. 53 00:03:25,760 --> 00:03:29,240 Speaker 1: Actually four of the main reasons our posture is so 54 00:03:29,480 --> 00:03:32,480 Speaker 1: horrific in this day and time. All right, quick break, 55 00:03:32,520 --> 00:03:45,720 Speaker 1: we'll be right back. So when we talk about posture 56 00:03:47,120 --> 00:03:51,240 Speaker 1: and why it is so horrible in so many people, 57 00:03:52,160 --> 00:03:55,160 Speaker 1: I like to put it this way, there are a 58 00:03:55,280 --> 00:03:59,040 Speaker 1: handful of things that are pulling us forward, that are 59 00:03:59,200 --> 00:04:03,200 Speaker 1: pulling us into you that bad posture position. And three 60 00:04:03,240 --> 00:04:06,000 Speaker 1: of them I have been talking about for a really 61 00:04:06,000 --> 00:04:08,560 Speaker 1: long time, and now there's a fourth. There's a fourth 62 00:04:08,600 --> 00:04:11,000 Speaker 1: that I had to add in, and it is a 63 00:04:11,080 --> 00:04:14,400 Speaker 1: huge part of the problem, especially in the younger generation. 64 00:04:14,600 --> 00:04:17,880 Speaker 1: Maybe given that one away, but things are pulling us forward. 65 00:04:17,960 --> 00:04:22,120 Speaker 1: What is pulling us forward? Uh? Gravity first and foremost. 66 00:04:22,560 --> 00:04:26,240 Speaker 1: You know, we are being pulled forward by gravity. That 67 00:04:26,400 --> 00:04:29,360 Speaker 1: is just pulling us. That is, we're not going backwards. 68 00:04:29,880 --> 00:04:34,760 Speaker 1: If you're gonna slouch, it's in a forward position, right. So, 69 00:04:36,080 --> 00:04:39,400 Speaker 1: just day to day gravity, the way the world works, 70 00:04:39,440 --> 00:04:42,920 Speaker 1: pulling us forward. So we need to fight that. Just 71 00:04:43,040 --> 00:04:46,240 Speaker 1: like we are fighting aging, we are fighting losing muscle mass. 72 00:04:46,520 --> 00:04:49,960 Speaker 1: We are fighting the effects of gravity pulling us forward. 73 00:04:51,480 --> 00:04:55,080 Speaker 1: And then when we do exercise, and I love this one. 74 00:04:55,440 --> 00:04:58,560 Speaker 1: What do we tend to do? And I love this 75 00:04:58,720 --> 00:05:01,599 Speaker 1: term because it just clarified, is it immediately? We tend 76 00:05:01,640 --> 00:05:04,719 Speaker 1: to work on our mirror muscles. What are the mirror muscles? 77 00:05:04,800 --> 00:05:06,240 Speaker 1: Those are the ones you can see in the mirror. 78 00:05:07,160 --> 00:05:11,760 Speaker 1: Guys are working on chest and biceps right the front 79 00:05:11,800 --> 00:05:14,640 Speaker 1: of our bodies. The things we can see. Makes perfect sense. 80 00:05:15,920 --> 00:05:18,359 Speaker 1: That's what this shows about. We take the science, we 81 00:05:18,440 --> 00:05:20,680 Speaker 1: take the common sense, but we tend to work on 82 00:05:20,680 --> 00:05:24,320 Speaker 1: what we can see. Stands to reason. But that's a problem. 83 00:05:25,880 --> 00:05:28,599 Speaker 1: And think about it. You know, I joke, but anyone 84 00:05:28,640 --> 00:05:30,760 Speaker 1: who does go to the gym knows that Monday is 85 00:05:30,839 --> 00:05:35,000 Speaker 1: what Monday is. Chest day. Monday is bench press day. 86 00:05:35,240 --> 00:05:37,039 Speaker 1: And one of the greatest tips I have given out 87 00:05:37,920 --> 00:05:41,560 Speaker 1: is do chest on Tuesday. If you go to the gym, 88 00:05:41,760 --> 00:05:44,960 Speaker 1: do legs on Monday, those leg machines will be wide 89 00:05:44,960 --> 00:05:50,560 Speaker 1: open because just about everyone Monday's chest day. And what 90 00:05:50,600 --> 00:05:54,480 Speaker 1: does that do when you do just chest or a 91 00:05:54,560 --> 00:05:58,880 Speaker 1: larger proportion of your exercises, our chest exercises, that's pulling 92 00:05:58,920 --> 00:06:02,920 Speaker 1: you forward and back to like caveman. That's the guy 93 00:06:03,000 --> 00:06:06,000 Speaker 1: and and the females now who are doing too many 94 00:06:06,960 --> 00:06:11,080 Speaker 1: chest exercises without balancing it out. And so you get 95 00:06:11,120 --> 00:06:15,880 Speaker 1: that shoulder rounded forward. You are super strong in those 96 00:06:15,960 --> 00:06:20,200 Speaker 1: mirror muscles, those chest muscles. But this is where balance 97 00:06:20,320 --> 00:06:23,479 Speaker 1: comes into play. And this is why I always talk 98 00:06:23,560 --> 00:06:29,080 Speaker 1: about full body workouts. You know, all these books and 99 00:06:29,120 --> 00:06:31,840 Speaker 1: advice on how to target in spot, reduce, and and 100 00:06:31,920 --> 00:06:34,320 Speaker 1: you know what, we can't do any of that. And 101 00:06:34,320 --> 00:06:36,200 Speaker 1: if we want to not only look our best and 102 00:06:36,200 --> 00:06:39,039 Speaker 1: feel our best and be our healthiest, we need to 103 00:06:39,040 --> 00:06:42,560 Speaker 1: work every single major muscle group and have them balanced. 104 00:06:43,120 --> 00:06:46,280 Speaker 1: So that is a major imbalance. Are the people who 105 00:06:46,279 --> 00:06:50,120 Speaker 1: tend to work and again it's it's a natural occurrence 106 00:06:50,960 --> 00:06:54,920 Speaker 1: on those muscles. It's much more fun to walk around 107 00:06:55,000 --> 00:06:57,520 Speaker 1: unless you're a bodybuilder with a big chest, if you're 108 00:06:57,560 --> 00:07:02,560 Speaker 1: a guy, right, And that goes know, push ups, dumbbell, 109 00:07:02,880 --> 00:07:05,320 Speaker 1: chess press, and all the machines that you can use 110 00:07:05,360 --> 00:07:07,440 Speaker 1: at the gym. No, I know, I'm talking about the gym, 111 00:07:07,440 --> 00:07:10,040 Speaker 1: and I will promise you I will get to the 112 00:07:10,040 --> 00:07:14,160 Speaker 1: ones at home. But this is defining the issue, right, 113 00:07:14,200 --> 00:07:16,280 Speaker 1: So that is what we tend to do even at home. 114 00:07:16,320 --> 00:07:19,600 Speaker 1: By the way, you got mirrors at home and you're 115 00:07:19,640 --> 00:07:22,360 Speaker 1: looking at them, so you tend to do those exercises 116 00:07:22,600 --> 00:07:25,880 Speaker 1: all right. And number three of the things that are 117 00:07:25,920 --> 00:07:32,920 Speaker 1: pulling us forward and creating this bad posture environment sitting, sitting, 118 00:07:33,760 --> 00:07:36,360 Speaker 1: I mean, think about these three things that are all 119 00:07:36,400 --> 00:07:39,840 Speaker 1: just gravity and working those muscles more that are in front, 120 00:07:40,160 --> 00:07:44,720 Speaker 1: and then sitting and when we sit an insane number 121 00:07:44,720 --> 00:07:48,160 Speaker 1: of hours throughout the day, like ten hours from sitting 122 00:07:48,160 --> 00:07:50,880 Speaker 1: and not and not moving, and so everything is pulling 123 00:07:50,920 --> 00:07:55,640 Speaker 1: us forward. So by sitting the inactivity, the muscles are 124 00:07:55,640 --> 00:08:00,440 Speaker 1: getting tighter and they're getting shorter. So I'm gonna get 125 00:08:00,440 --> 00:08:02,840 Speaker 1: ahead of myself. The two things we're gonna talk about 126 00:08:02,880 --> 00:08:05,200 Speaker 1: the way you do this, you strengthen and you stretch. 127 00:08:07,000 --> 00:08:08,880 Speaker 1: And when you talk about stretching, it's such a great 128 00:08:08,920 --> 00:08:12,600 Speaker 1: way and a great time to explain why all that 129 00:08:12,600 --> 00:08:19,240 Speaker 1: stuff is stretching worthwhile? Um, yes, yes, for so many reasons. 130 00:08:19,360 --> 00:08:23,120 Speaker 1: And when you hear it's not it doesn't improve performances. 131 00:08:23,200 --> 00:08:26,280 Speaker 1: Such a specific study and group of studies. I've talked 132 00:08:26,280 --> 00:08:28,280 Speaker 1: about them before, don't need to go deep into them 133 00:08:28,280 --> 00:08:31,200 Speaker 1: at all. In this one, you sit all day long, 134 00:08:31,320 --> 00:08:36,840 Speaker 1: you sit most of the day, and your body is crouched, 135 00:08:37,000 --> 00:08:42,960 Speaker 1: crunched forward. Another horrific thing when it comes to our posture. 136 00:08:44,480 --> 00:08:47,440 Speaker 1: And number four that I had to add in after 137 00:08:47,559 --> 00:08:53,080 Speaker 1: years of only giving three phones. I have two kids, 138 00:08:53,240 --> 00:08:57,040 Speaker 1: two young boys, and I am constantly telling them to 139 00:08:57,160 --> 00:09:01,800 Speaker 1: sit back, that they're they're just stare. The heads are forward, 140 00:09:02,960 --> 00:09:05,679 Speaker 1: shoulders are round. It so not only are they sitting, 141 00:09:06,320 --> 00:09:10,800 Speaker 1: but then the heads looking straight down, and that is bad. 142 00:09:11,640 --> 00:09:15,840 Speaker 1: That is just this is dysfunction. Our bodies were not 143 00:09:15,880 --> 00:09:21,239 Speaker 1: meant to do those things. To sit for that extended 144 00:09:21,240 --> 00:09:25,319 Speaker 1: period of time crazy, And to stare down at the 145 00:09:25,400 --> 00:09:28,600 Speaker 1: phone while we're sitting for that extended period of time 146 00:09:29,280 --> 00:09:33,560 Speaker 1: not good. So we need to combat that. And as 147 00:09:33,600 --> 00:09:37,200 Speaker 1: I said at the start, there's there's pretty much nothing 148 00:09:37,320 --> 00:09:39,920 Speaker 1: here on Fitness Disrupted that I'm gonna tell you to 149 00:09:39,960 --> 00:09:42,560 Speaker 1: do a lot of. There is nothing, and that is 150 00:09:42,600 --> 00:09:45,160 Speaker 1: why the term the philosophy I came up with and 151 00:09:45,160 --> 00:09:51,120 Speaker 1: follow is excessive moderation. You're not gonna strengthened like crazy 152 00:09:51,200 --> 00:09:55,800 Speaker 1: to uh alleviate and combat you're bad posture. But you've 153 00:09:55,800 --> 00:09:58,880 Speaker 1: got to be consistent just like everything else. And you're 154 00:09:58,920 --> 00:10:03,199 Speaker 1: gonna have to stretch a crazy, but you're gonna have 155 00:10:03,240 --> 00:10:07,120 Speaker 1: to be consistent. And that's a couple of minutes, a 156 00:10:07,240 --> 00:10:09,800 Speaker 1: couple of times a week at a bare minimum to 157 00:10:09,960 --> 00:10:14,480 Speaker 1: drastically change your life. You know. That is why my 158 00:10:14,520 --> 00:10:16,520 Speaker 1: most recent book, if I may pitch it, but for 159 00:10:16,559 --> 00:10:19,360 Speaker 1: a reason, it's all connected. I don't do anything that 160 00:10:19,400 --> 00:10:23,040 Speaker 1: doesn't completely support my philosophy. And I've been doing that 161 00:10:23,080 --> 00:10:27,319 Speaker 1: for thirty some odd years. Nothing's changed. The micro workout 162 00:10:27,320 --> 00:10:30,640 Speaker 1: plants five minute workouts and stretches and stretch routines to 163 00:10:30,760 --> 00:10:35,480 Speaker 1: do just this, to do just this, and of course 164 00:10:35,480 --> 00:10:38,360 Speaker 1: you can do more, but the point is that we 165 00:10:38,559 --> 00:10:41,760 Speaker 1: essentially are doing a couple of minutes of stretching, a 166 00:10:41,800 --> 00:10:43,839 Speaker 1: couple of minutes of arm exercises, a couple if you 167 00:10:43,880 --> 00:10:45,480 Speaker 1: go to the gym and you go for an hour, 168 00:10:46,200 --> 00:10:48,160 Speaker 1: what do you think you're actually doing. You're doing a 169 00:10:48,160 --> 00:10:50,280 Speaker 1: bunch of five minute workouts just stacked right on top 170 00:10:50,320 --> 00:10:52,960 Speaker 1: of each other. Five minutes of of you know, this 171 00:10:53,120 --> 00:10:56,120 Speaker 1: arm exercise, five minutes of triceps, five minutes of biceps. 172 00:10:56,120 --> 00:10:58,320 Speaker 1: So it's the same thing, but you don't have to 173 00:10:58,320 --> 00:10:59,600 Speaker 1: stack them. You don't have to go to the gym 174 00:10:59,640 --> 00:11:05,960 Speaker 1: to do So when we do those four things, or 175 00:11:06,000 --> 00:11:09,920 Speaker 1: when those four things affect us, it's just at all 176 00:11:11,040 --> 00:11:13,840 Speaker 1: pulls us forward and pulls us into that really bad posture, 177 00:11:13,960 --> 00:11:17,200 Speaker 1: and that leads to pain, and that is what we 178 00:11:17,240 --> 00:11:19,400 Speaker 1: want to alleviate, right as I said at the start 179 00:11:19,400 --> 00:11:22,800 Speaker 1: as well, yes we want to look good, and bad 180 00:11:22,840 --> 00:11:26,040 Speaker 1: posture doesn't look good, but we want to feel good. 181 00:11:26,360 --> 00:11:29,880 Speaker 1: And when you have this bad posture, the body is 182 00:11:30,000 --> 00:11:35,640 Speaker 1: in dysfunction, in a dysfunctional setting and position. And so 183 00:11:35,800 --> 00:11:38,840 Speaker 1: the number of places you can experience pain, you can 184 00:11:38,840 --> 00:11:43,040 Speaker 1: pretty much name it neck pain, huge back pain, upper 185 00:11:43,080 --> 00:11:48,199 Speaker 1: back pain, huge lower back pain, shoulders because you're walking 186 00:11:48,200 --> 00:11:53,040 Speaker 1: around all day long, we're sitting in this unnatural position. 187 00:11:53,679 --> 00:11:57,720 Speaker 1: So we want to get rid of that pain. And 188 00:11:57,800 --> 00:12:00,840 Speaker 1: that's not hard to do as I'm going to give 189 00:12:00,880 --> 00:12:04,800 Speaker 1: you those exercises and quick stretches at the end, and 190 00:12:04,840 --> 00:12:08,000 Speaker 1: a couple of different ideas as well for classes type 191 00:12:08,040 --> 00:12:11,280 Speaker 1: things you can do really really simple. So what is 192 00:12:11,320 --> 00:12:13,960 Speaker 1: good posture? I got to kind of define it quickly, 193 00:12:14,920 --> 00:12:18,440 Speaker 1: and we all kind of know it was that pull 194 00:12:18,520 --> 00:12:24,440 Speaker 1: your shoulders back, stand up straight, and to give you 195 00:12:24,559 --> 00:12:29,959 Speaker 1: kind of an anatomical framework of that. Really simply, your 196 00:12:30,000 --> 00:12:34,000 Speaker 1: ears shouldn't be forward, they should be above your shoulders roughly, 197 00:12:34,920 --> 00:12:37,880 Speaker 1: so head forward, and we've seen that person to it. 198 00:12:37,920 --> 00:12:41,000 Speaker 1: By the way, that leads to like bicep issues, potentially 199 00:12:41,000 --> 00:12:43,400 Speaker 1: so many different things when you have that head forward, 200 00:12:43,440 --> 00:12:49,360 Speaker 1: shoulder forward unnatural posture, so ears above your shoulders. And 201 00:12:49,400 --> 00:12:52,160 Speaker 1: as I'm saying this, I'm pulling myself back because again 202 00:12:52,200 --> 00:12:55,760 Speaker 1: gravity everything I stand. When I do this, show ears 203 00:12:55,800 --> 00:13:01,600 Speaker 1: above your shoulders, chest open, and show there's back, and 204 00:13:01,679 --> 00:13:04,480 Speaker 1: we all know and try to do it if you 205 00:13:04,520 --> 00:13:07,760 Speaker 1: can wherever you are, here's above your shoulders, chest open, 206 00:13:07,800 --> 00:13:13,920 Speaker 1: shoulders back. It feels weird. It feels weird to so 207 00:13:14,040 --> 00:13:18,000 Speaker 1: many people because you spend the vast majority of your 208 00:13:18,040 --> 00:13:22,520 Speaker 1: life forward. And I would argue, and I will argue, 209 00:13:22,520 --> 00:13:26,400 Speaker 1: and I will say that when you take things like 210 00:13:26,520 --> 00:13:30,160 Speaker 1: yoga and put bodies and just any kind of full 211 00:13:30,160 --> 00:13:33,440 Speaker 1: body movement as well zoom both when you put your 212 00:13:33,480 --> 00:13:36,600 Speaker 1: body in the natural state and you do use those 213 00:13:36,720 --> 00:13:39,800 Speaker 1: you know, proper postural muscles. One of the reasons people 214 00:13:39,800 --> 00:13:41,520 Speaker 1: get so addicted to it, I would argue, because it 215 00:13:41,520 --> 00:13:44,120 Speaker 1: feels good. It feels awkward at first, and then you go, oh, 216 00:13:44,160 --> 00:13:46,319 Speaker 1: my gosh, your body is actually where it should be. 217 00:13:46,320 --> 00:13:48,920 Speaker 1: Because when your body is where it shouldn't be, it 218 00:13:48,960 --> 00:13:53,440 Speaker 1: gets acclimated. It's incredible. That's how the body has evolved. 219 00:13:53,600 --> 00:13:56,319 Speaker 1: It will put up with a ridiculous amount of dysfunction 220 00:13:57,480 --> 00:13:59,880 Speaker 1: and the pain will just move its way around your body. 221 00:14:01,640 --> 00:14:03,640 Speaker 1: But so many people, and I've watched it over the 222 00:14:03,720 --> 00:14:06,559 Speaker 1: years and experienced it myself. You start doing yoga, you 223 00:14:06,600 --> 00:14:08,480 Speaker 1: start doing pilot, as you start moving your body in 224 00:14:08,520 --> 00:14:11,920 Speaker 1: ways it should be utilized and and lengthening and you know, 225 00:14:12,679 --> 00:14:15,080 Speaker 1: getting those muscles working through a full range of motion. 226 00:14:15,120 --> 00:14:19,880 Speaker 1: It feels really good. It feels really good, all right, 227 00:14:19,920 --> 00:14:22,480 Speaker 1: So why don't you start thinking about those three things? 228 00:14:22,480 --> 00:14:25,720 Speaker 1: Ears above, shoulders, chest open, and chest open. Basically, if 229 00:14:25,720 --> 00:14:28,000 Speaker 1: you're pulling your shoulders back, your chest is going to 230 00:14:28,080 --> 00:14:32,240 Speaker 1: open up, so your chest shouldn't be slumped in, slouched 231 00:14:32,760 --> 00:14:37,160 Speaker 1: kind of uh you know, caved in shoulders back, chest up, 232 00:14:37,400 --> 00:14:43,480 Speaker 1: facing forward, and that is going to help alleviate so 233 00:14:43,520 --> 00:14:49,080 Speaker 1: many issues. Let's go and do a quick, quick, quick, 234 00:14:49,160 --> 00:14:51,680 Speaker 1: quick anatomy lesson just so you know what we're talking 235 00:14:51,680 --> 00:14:54,720 Speaker 1: about here, and again you could go into much greater 236 00:14:54,800 --> 00:14:56,960 Speaker 1: depth than add other muscle groups in here. It's not 237 00:14:57,040 --> 00:15:00,200 Speaker 1: what I'm about. I'm about making it simple because that's 238 00:15:00,240 --> 00:15:03,160 Speaker 1: where change happens. And you don't need to go super 239 00:15:03,200 --> 00:15:06,000 Speaker 1: deep as far as the anatomy, and I'm not here 240 00:15:06,040 --> 00:15:08,600 Speaker 1: to impress you with that knowledge. It's that's for other 241 00:15:08,600 --> 00:15:12,440 Speaker 1: people and other shows that you know. Yes, it's not me. Uh. 242 00:15:12,560 --> 00:15:14,480 Speaker 1: So we're just gonna break it down into two areas. 243 00:15:14,520 --> 00:15:17,160 Speaker 1: So you have your superficial kind of back muscles and 244 00:15:17,200 --> 00:15:20,160 Speaker 1: then you're intrinsic. There's again others, but that's all we 245 00:15:20,200 --> 00:15:23,000 Speaker 1: need for our discussion here. So you're superficial are the 246 00:15:23,040 --> 00:15:25,280 Speaker 1: ones most people think about. You may not know the 247 00:15:25,320 --> 00:15:29,160 Speaker 1: specific terms, but they're your latissimus dorsey muscles, your trapezist, 248 00:15:29,400 --> 00:15:33,280 Speaker 1: your leviatoor scapuli, and your romboids. Those are major and minors. 249 00:15:33,280 --> 00:15:35,440 Speaker 1: So those are the muscles if you looked at your back, 250 00:15:36,080 --> 00:15:38,120 Speaker 1: they're superficial. They're the ones you're gonna see. And the 251 00:15:38,120 --> 00:15:41,240 Speaker 1: biggest ones are your lats, your latissimus Dorsey, right, the 252 00:15:41,240 --> 00:15:45,720 Speaker 1: body builders, the wings and so many people body builders included, 253 00:15:46,360 --> 00:15:50,120 Speaker 1: those are the ones they are truly trying to make bigger. 254 00:15:50,160 --> 00:15:52,880 Speaker 1: They're the easiest ones, the biggest ones of those four, 255 00:15:53,720 --> 00:15:56,240 Speaker 1: as far as you know, being able to hypertrophy them 256 00:15:56,240 --> 00:15:59,960 Speaker 1: make them bigger. But those are the four major muscle group, 257 00:16:00,080 --> 00:16:03,520 Speaker 1: the superficial ones, and those are most involved or for 258 00:16:03,560 --> 00:16:07,160 Speaker 1: our purposes, with your shoulders, keeping your shoulders back. That's 259 00:16:07,240 --> 00:16:11,480 Speaker 1: the muscles we're talking about. Then when it comes to intrinsic, 260 00:16:11,800 --> 00:16:15,600 Speaker 1: can't really leave this out. We're talking your spinal erector muscles, right, 261 00:16:15,920 --> 00:16:18,960 Speaker 1: and these are muscles more concerned obviously with the spine. 262 00:16:19,280 --> 00:16:21,640 Speaker 1: So there were the muscles that I spoke of more 263 00:16:21,640 --> 00:16:24,960 Speaker 1: concerned with the shoulders, and these are more deep intrinsic 264 00:16:25,040 --> 00:16:29,600 Speaker 1: spine muscles. Again, your spinal erectors, three main muscles involved 265 00:16:29,600 --> 00:16:33,080 Speaker 1: in those, and those are going to be strengthened in 266 00:16:33,240 --> 00:16:35,280 Speaker 1: one or two of the exercises too. Of the exercises 267 00:16:35,280 --> 00:16:37,440 Speaker 1: I'm going to give you as well. And those three 268 00:16:37,480 --> 00:16:40,960 Speaker 1: muscles are your spinalis muscles, your longicimus, and your ileo 269 00:16:41,040 --> 00:16:44,800 Speaker 1: castalis muscles, So three muscles that basically run along your spine, 270 00:16:45,480 --> 00:16:47,600 Speaker 1: and we want those to be strong. So we want 271 00:16:47,640 --> 00:16:51,360 Speaker 1: your superficial back muscles, the ones that by the way, 272 00:16:51,480 --> 00:16:54,280 Speaker 1: are involved in the pulling motions that I will talk about. 273 00:16:54,800 --> 00:16:58,240 Speaker 1: We want those worked shoulders back, and then we want 274 00:16:58,720 --> 00:17:01,240 Speaker 1: the spinal erector uscles to be strong as well. It's 275 00:17:01,280 --> 00:17:04,200 Speaker 1: all connected, and we could add in more, as I said, 276 00:17:04,640 --> 00:17:09,160 Speaker 1: don't need to, all right, So when we talk about 277 00:17:09,640 --> 00:17:13,520 Speaker 1: improving our posture, stands to reason that we're gonna do 278 00:17:13,520 --> 00:17:15,440 Speaker 1: the opposite of what I started the show by talking about. 279 00:17:15,760 --> 00:17:18,440 Speaker 1: So we talked about the pushing. You know, push ups, 280 00:17:19,000 --> 00:17:23,359 Speaker 1: chest press pressing motions are going to work the chest 281 00:17:23,720 --> 00:17:26,520 Speaker 1: by and large, right your bench pressed days, you are 282 00:17:26,600 --> 00:17:30,360 Speaker 1: pushing a weight away from you, working those mirror muscles, 283 00:17:30,400 --> 00:17:33,199 Speaker 1: the muscles in the front, especially the chest. So to 284 00:17:33,320 --> 00:17:37,199 Speaker 1: counteract that, to work the agon is the opposite muscle 285 00:17:39,200 --> 00:17:44,480 Speaker 1: we want to pull. We want to pull back, all right. 286 00:17:45,040 --> 00:17:48,639 Speaker 1: So any polling that you can think of when it 287 00:17:48,680 --> 00:17:52,560 Speaker 1: comes to exercises are most likely going to be working 288 00:17:52,600 --> 00:17:55,280 Speaker 1: the back. And what I'm talking about here shouldn't say 289 00:17:55,280 --> 00:17:59,520 Speaker 1: any if you're in the gym. It's your lap pull down. 290 00:18:00,080 --> 00:18:02,119 Speaker 1: One of the most photographed exercises I say when it 291 00:18:02,160 --> 00:18:04,360 Speaker 1: comes to the gym and oftentimes done behind the head. 292 00:18:04,520 --> 00:18:06,480 Speaker 1: And if you've listened to a podcast I did on 293 00:18:06,640 --> 00:18:08,840 Speaker 1: exercises you shouldn't do, you shouldn't do them behind that 294 00:18:09,960 --> 00:18:11,480 Speaker 1: and listen to that podcast if you want to know 295 00:18:11,520 --> 00:18:14,480 Speaker 1: why black pull down though, So you're pulling down or 296 00:18:14,520 --> 00:18:17,440 Speaker 1: you're pulling towards you, right, So your lap pulled down 297 00:18:17,640 --> 00:18:21,280 Speaker 1: back exercise cable rows. You might be sitting in that 298 00:18:21,440 --> 00:18:25,600 Speaker 1: same machine, cable machine. Now you're pulling towards you. So 299 00:18:25,800 --> 00:18:31,280 Speaker 1: rowing awesome exercise. That's cardio as well, where you're utilizing 300 00:18:31,280 --> 00:18:35,160 Speaker 1: those back muscles and then all the different back machines 301 00:18:35,200 --> 00:18:40,480 Speaker 1: that are throughout the gym. So pulling, and that's such 302 00:18:40,520 --> 00:18:42,000 Speaker 1: an easy way for you to break it down. You 303 00:18:42,040 --> 00:18:45,119 Speaker 1: want your pull and your push, and that is the 304 00:18:45,160 --> 00:18:47,960 Speaker 1: way some people break their workouts out when it comes 305 00:18:48,040 --> 00:18:50,520 Speaker 1: to the week. So the way you break it down, 306 00:18:51,359 --> 00:18:55,080 Speaker 1: your Monday is your push day, so that is chest, 307 00:18:55,840 --> 00:18:59,640 Speaker 1: shoulders and triceps. Then if you're going on Tuesday, you're 308 00:18:59,680 --> 00:19:03,800 Speaker 1: going to do back and biceps. So when you pull, 309 00:19:04,000 --> 00:19:07,280 Speaker 1: you're getting your back and your biceps predominantly, and when 310 00:19:07,320 --> 00:19:10,919 Speaker 1: you push chess, shoulders, triceps all right. So that just 311 00:19:10,960 --> 00:19:13,760 Speaker 1: shows you you start to learn anatomy and you learn 312 00:19:13,880 --> 00:19:16,560 Speaker 1: how you want to work both groups. Some people don't 313 00:19:16,600 --> 00:19:18,800 Speaker 1: do enough of those polls. As I said at the start, 314 00:19:19,440 --> 00:19:22,160 Speaker 1: they're not working their back. We're going to biceps enough, 315 00:19:22,400 --> 00:19:26,399 Speaker 1: but the back tends to go all right, So you 316 00:19:26,440 --> 00:19:33,440 Speaker 1: want to do both. And let me say this, oftentimes 317 00:19:33,480 --> 00:19:38,080 Speaker 1: done incorrectly. Oftentimes done incorrectly, and I spoke about that 318 00:19:38,119 --> 00:19:41,119 Speaker 1: on other podcasts. So in other words, when you do 319 00:19:41,200 --> 00:19:45,560 Speaker 1: your rows, so often people do one of two things 320 00:19:45,600 --> 00:19:48,080 Speaker 1: that they often do. They're either lifting weights that are 321 00:19:48,080 --> 00:19:50,800 Speaker 1: too heavy or too white, and it's often too heavy. 322 00:19:50,800 --> 00:19:52,439 Speaker 1: When it comes to back, they're doing the whole stack. 323 00:19:52,920 --> 00:19:58,640 Speaker 1: They're doing the whole stack of plates for a cable row, 324 00:19:58,800 --> 00:20:01,800 Speaker 1: seated cable row. Now you may be able to move 325 00:20:01,800 --> 00:20:04,679 Speaker 1: that weight, but you want full range of motion. You 326 00:20:04,680 --> 00:20:07,720 Speaker 1: want to pull those shoulder blades back. So in other words, 327 00:20:07,760 --> 00:20:10,680 Speaker 1: it becomes an arm exercise rather than a back exercise 328 00:20:10,760 --> 00:20:13,560 Speaker 1: for so many people. And that goes for dumbbell Rose 329 00:20:13,840 --> 00:20:15,520 Speaker 1: as well, so that is going to be one of 330 00:20:15,520 --> 00:20:17,680 Speaker 1: the exercises I give you. I'm getting ahead of myself 331 00:20:17,720 --> 00:20:22,720 Speaker 1: a little bit, but improper form with dumbbell Rose, same 332 00:20:22,760 --> 00:20:25,800 Speaker 1: type of thing. Weight is generally too heavy for so 333 00:20:25,800 --> 00:20:29,000 Speaker 1: many people or too light. But when it's too heavy, 334 00:20:29,119 --> 00:20:33,040 Speaker 1: it becomes an arm exercise. You're not truly engaging the 335 00:20:33,119 --> 00:20:35,560 Speaker 1: muscles of the back that you are trying to So 336 00:20:35,680 --> 00:20:38,080 Speaker 1: just like with every other exercise, you have to utilize 337 00:20:38,119 --> 00:20:41,159 Speaker 1: good form and you have to utilize the correct amount 338 00:20:41,160 --> 00:20:44,320 Speaker 1: of weight. And this is one of the reasons I've 339 00:20:44,320 --> 00:20:48,600 Speaker 1: said I am not superman. Yes I have some decent genetics, 340 00:20:48,600 --> 00:20:51,440 Speaker 1: but I have done the exercises this way my entire life, 341 00:20:51,640 --> 00:20:56,399 Speaker 1: and I have put my ego aside in the gym, 342 00:20:56,440 --> 00:20:58,960 Speaker 1: and I don't care that my weight is generally half 343 00:20:59,080 --> 00:21:00,960 Speaker 1: that of so many people around me, because I'm doing 344 00:21:00,960 --> 00:21:04,320 Speaker 1: it correctly, and I'm doing it slowly with proper form, 345 00:21:04,359 --> 00:21:07,480 Speaker 1: and I'm engaging the muscles I'm trying to engage, and 346 00:21:07,520 --> 00:21:10,040 Speaker 1: that is so important. Got ahead of myself, gave away 347 00:21:10,080 --> 00:21:13,919 Speaker 1: one of the exercises, but that's okay, But that is 348 00:21:13,960 --> 00:21:17,280 Speaker 1: so important, and I know that it's across the board. 349 00:21:17,400 --> 00:21:19,399 Speaker 1: You're gonna hear themes if you listen to enough of 350 00:21:19,440 --> 00:21:22,680 Speaker 1: my podcasts and and hopefully you start to understand why 351 00:21:22,800 --> 00:21:25,720 Speaker 1: you hear them over and over again. It's because they're 352 00:21:25,720 --> 00:21:29,600 Speaker 1: that important and they apply to so many things. So 353 00:21:29,720 --> 00:21:33,040 Speaker 1: proper form on all exercises is crucial to not only 354 00:21:33,240 --> 00:21:35,560 Speaker 1: preventing injury, but getting the most out of it. And 355 00:21:35,600 --> 00:21:37,760 Speaker 1: when you talk about weight selection, I talked about it 356 00:21:37,840 --> 00:21:41,560 Speaker 1: so frequently because it is so crucial and far too 357 00:21:41,640 --> 00:21:45,040 Speaker 1: many people don't find that perfect amount of weight, and 358 00:21:45,119 --> 00:21:48,119 Speaker 1: it takes time. It takes time to build up the 359 00:21:48,160 --> 00:21:51,119 Speaker 1: strength and the neural muscular kind of connections and just 360 00:21:51,160 --> 00:21:54,640 Speaker 1: the understanding of what weight you need so that by 361 00:21:54,640 --> 00:22:00,600 Speaker 1: the tent wrap, however ever many repetitions you're doing that 362 00:22:00,680 --> 00:22:08,200 Speaker 1: you're fatigued. Is so crucial and so crucial with all exercises, 363 00:22:08,640 --> 00:22:10,760 Speaker 1: but think about your back. You want to make sure 364 00:22:11,160 --> 00:22:16,240 Speaker 1: you are utilizing correct form. All right, So form form form, 365 00:22:16,440 --> 00:22:19,439 Speaker 1: quick break, final break, And we're gonna give you all 366 00:22:19,440 --> 00:22:22,040 Speaker 1: those exercises. Let's do that, and some you know, class 367 00:22:22,040 --> 00:22:23,920 Speaker 1: type things you can do as well. I've kind of 368 00:22:23,960 --> 00:22:26,480 Speaker 1: given them all away, but I'm going to give you 369 00:22:26,520 --> 00:22:28,239 Speaker 1: all the takeaways. Here's what you're gonna do at home, 370 00:22:28,240 --> 00:22:30,680 Speaker 1: because that's the theme. Had to set the tone, though, 371 00:22:31,119 --> 00:22:34,159 Speaker 1: you know why, you know why it's so important. This 372 00:22:34,400 --> 00:22:38,520 Speaker 1: posture is just wreaking havoc on our bodies. We need 373 00:22:38,600 --> 00:22:40,080 Speaker 1: to fix it, and you can do it so simply, 374 00:22:40,200 --> 00:22:54,280 Speaker 1: and I'll tell you how when we come back. All right, 375 00:22:55,720 --> 00:22:59,200 Speaker 1: one of those just great topics. They're all connected. When 376 00:22:59,240 --> 00:23:02,520 Speaker 1: you improve your posture, when you improve your balance, when 377 00:23:02,600 --> 00:23:06,760 Speaker 1: you improve you know, all of these things in conjunction 378 00:23:06,800 --> 00:23:10,639 Speaker 1: with one another. That's when you feel so good. You know. 379 00:23:10,680 --> 00:23:12,480 Speaker 1: People often say to me, why aren't such a good 380 00:23:12,480 --> 00:23:15,239 Speaker 1: mood all the time? Weave so much energy. I just 381 00:23:15,320 --> 00:23:18,359 Speaker 1: feel really good because I'm doing all these things that 382 00:23:18,400 --> 00:23:22,720 Speaker 1: I talked about on every single podcast. I'm fifty one. 383 00:23:23,800 --> 00:23:26,840 Speaker 1: Body is good and yours can be too, all right, 384 00:23:26,880 --> 00:23:29,120 Speaker 1: So I'm gonna give you Originally at four, I threw 385 00:23:29,119 --> 00:23:31,679 Speaker 1: in a fifth just for you more advanced people, and 386 00:23:31,920 --> 00:23:34,600 Speaker 1: it kind of plays to the times and home exercise 387 00:23:34,600 --> 00:23:36,520 Speaker 1: equipment to as well, and you can do it anywhere. 388 00:23:36,600 --> 00:23:39,719 Speaker 1: I'm gonna give you four basic exercises, and I already 389 00:23:39,720 --> 00:23:43,520 Speaker 1: gave away one or both of them, but that's how 390 00:23:43,560 --> 00:23:46,399 Speaker 1: you do them, all right, So two with equipment, to without, 391 00:23:46,960 --> 00:23:50,400 Speaker 1: two with equipment, three without dumbbells or resistance bands. That's 392 00:23:50,400 --> 00:23:54,160 Speaker 1: all you need dumbbells and resistance bands at home. And 393 00:23:54,480 --> 00:23:56,040 Speaker 1: as I've talked about in the podcast about what you 394 00:23:56,080 --> 00:23:57,600 Speaker 1: should have in your home gym, you need strength, you 395 00:23:57,640 --> 00:23:59,680 Speaker 1: need cardio. Those two things are where you start. You 396 00:23:59,680 --> 00:24:01,679 Speaker 1: gotta your heart, you gotta work. You know your other 397 00:24:01,760 --> 00:24:05,720 Speaker 1: muscles as well, but cardiovascular and then muscular strength and endurance. 398 00:24:06,000 --> 00:24:09,840 Speaker 1: So dumb bell Rose just talked about that. If there's 399 00:24:09,960 --> 00:24:13,600 Speaker 1: d one exercise you can give me one, that's the one, 400 00:24:14,600 --> 00:24:18,359 Speaker 1: dumbbell Rose. You hinge at the hips. You try to 401 00:24:18,400 --> 00:24:20,600 Speaker 1: get that upper body as parallel to the ground as 402 00:24:20,640 --> 00:24:23,960 Speaker 1: you can with your shoulders, back shoulders and and a 403 00:24:24,000 --> 00:24:28,600 Speaker 1: flat back. You hold that dumbbell down towards the ground 404 00:24:28,640 --> 00:24:31,520 Speaker 1: so it's basically perpendicular to your upper body hopefully, and 405 00:24:31,520 --> 00:24:35,000 Speaker 1: then you pull it up towards your body. You bring 406 00:24:35,040 --> 00:24:38,119 Speaker 1: that shoulder blade back, You bring that dumbell up towards 407 00:24:38,160 --> 00:24:41,960 Speaker 1: your body, and you're gonna feel your latissimus dorsey and 408 00:24:42,000 --> 00:24:45,840 Speaker 1: a bunch of those other muscles working as well. And 409 00:24:45,880 --> 00:24:47,840 Speaker 1: you can do one arm at a time. You can 410 00:24:47,880 --> 00:24:50,840 Speaker 1: do two. I recommend one, which I rarely do. I'd 411 00:24:50,920 --> 00:24:55,159 Speaker 1: rather you maximize your time, so two over one most 412 00:24:55,200 --> 00:24:58,159 Speaker 1: of the time. But it's hard, especially when you're just 413 00:24:58,240 --> 00:25:01,080 Speaker 1: getting used to this exercise to get your body in 414 00:25:01,119 --> 00:25:04,160 Speaker 1: position hold those weights with two. It's one of these 415 00:25:04,240 --> 00:25:06,720 Speaker 1: rare occasions where I'm gonna say, you know, start with 416 00:25:06,760 --> 00:25:08,560 Speaker 1: one because I want you to really feel it on 417 00:25:08,560 --> 00:25:10,760 Speaker 1: that side and want you have really good form. And 418 00:25:10,800 --> 00:25:13,320 Speaker 1: when you have two, you can't do it that way. 419 00:25:13,359 --> 00:25:15,960 Speaker 1: But it's more intermediate to advanced. I would argue as 420 00:25:15,960 --> 00:25:19,119 Speaker 1: far as body position and holding, that way goes all right, 421 00:25:19,160 --> 00:25:22,720 Speaker 1: So dumb Bell Rose, Dumbell Rose, this is where it 422 00:25:22,760 --> 00:25:25,360 Speaker 1: gets frustrating for me. I wish this word video so 423 00:25:25,400 --> 00:25:27,639 Speaker 1: I could demonstrate it better for you. But most of 424 00:25:27,720 --> 00:25:29,120 Speaker 1: you know what that is. If not look it up, 425 00:25:29,480 --> 00:25:33,800 Speaker 1: ask your trainer. Dumbell Rose. All right, one to three sets, 426 00:25:34,119 --> 00:25:37,359 Speaker 1: ten to fifteen repetitions, where the last few repetitions are 427 00:25:37,400 --> 00:25:44,840 Speaker 1: difficult without your losing form. That's will change your posture. 428 00:25:44,880 --> 00:25:47,359 Speaker 1: You are a pullet. You are counteracting everything I talked 429 00:25:47,359 --> 00:25:50,040 Speaker 1: about at the start. If you're doing your chest exercises, 430 00:25:50,080 --> 00:25:53,520 Speaker 1: you are now balancing it out and you're working your 431 00:25:53,560 --> 00:25:56,359 Speaker 1: back muscles. All those muscle groups I talked about at 432 00:25:56,400 --> 00:25:59,240 Speaker 1: the start, and now one of my other favorite ones 433 00:25:59,280 --> 00:26:00,760 Speaker 1: to do at home. So that's the one I'm doing 434 00:26:01,960 --> 00:26:06,280 Speaker 1: dumbbell rose single arms, sometimes double, but you know, I 435 00:26:06,359 --> 00:26:09,280 Speaker 1: still like to even though you know more intermediate to 436 00:26:09,320 --> 00:26:12,880 Speaker 1: advance with two. I like if I have time, especially 437 00:26:12,920 --> 00:26:17,439 Speaker 1: to do single arm and then resistance bands I travel 438 00:26:17,520 --> 00:26:19,960 Speaker 1: with them. They are so inexpensive. You're gonna put a 439 00:26:19,960 --> 00:26:23,439 Speaker 1: resistance band around something like a I mean, you can 440 00:26:23,520 --> 00:26:25,520 Speaker 1: anchor it to something now, but basically you want it 441 00:26:25,560 --> 00:26:29,159 Speaker 1: at about your chest height. So you go outside, you 442 00:26:29,160 --> 00:26:31,760 Speaker 1: put it around a tree. Give you that visual, right, 443 00:26:31,760 --> 00:26:34,840 Speaker 1: put around a small tree outside. You put that resistance 444 00:26:34,920 --> 00:26:38,080 Speaker 1: band with handles and you pull. You do a cable 445 00:26:38,160 --> 00:26:42,280 Speaker 1: row resistance band row. Now you can do it inside 446 00:26:42,280 --> 00:26:44,800 Speaker 1: on a banister. You want something that is heavy enough 447 00:26:44,800 --> 00:26:47,160 Speaker 1: that is not gonna come flying at you, okay, has 448 00:26:47,200 --> 00:26:51,920 Speaker 1: to be totally anchored and you are pulling. You are 449 00:26:52,040 --> 00:26:55,720 Speaker 1: pulling your shoulder blades towards one another. You are pulling 450 00:26:55,880 --> 00:27:00,000 Speaker 1: those handles back towards your body. So again the opposite 451 00:27:00,119 --> 00:27:04,280 Speaker 1: of a bench press a push up. And those two 452 00:27:05,119 --> 00:27:08,159 Speaker 1: home exercises I do all the time. I do them 453 00:27:08,160 --> 00:27:10,760 Speaker 1: when I travel, I bring the band, do them in 454 00:27:10,800 --> 00:27:15,560 Speaker 1: my hotel room, find something to put it around, and 455 00:27:15,560 --> 00:27:18,600 Speaker 1: it's so much fun to do outside. Dumbbell rose and 456 00:27:18,640 --> 00:27:22,720 Speaker 1: then resistance band rose, and we'll call them standing standing 457 00:27:22,840 --> 00:27:26,520 Speaker 1: resistance band rose. And again you want the resistance band 458 00:27:26,520 --> 00:27:29,600 Speaker 1: to be just about a little lower than chest height, 459 00:27:30,080 --> 00:27:33,240 Speaker 1: and you're gonna pull towards you and pull those shoulder blades. 460 00:27:33,440 --> 00:27:35,719 Speaker 1: And all you have to do, by the way, is 461 00:27:35,720 --> 00:27:40,199 Speaker 1: step back. So the farther away from that tree or 462 00:27:40,200 --> 00:27:44,040 Speaker 1: whatever you have an anchored too strongly, it's gonna be harder. 463 00:27:44,400 --> 00:27:48,480 Speaker 1: And so they're different thicknesses and kind of tensions, uh 464 00:27:48,640 --> 00:27:53,080 Speaker 1: weights of resistance bands difficulty, I should say. And then 465 00:27:53,080 --> 00:27:56,080 Speaker 1: by your body positioning, you can modify that as well. 466 00:27:56,200 --> 00:27:58,120 Speaker 1: So you're whatterally gonna step up and back a couple 467 00:27:58,119 --> 00:28:00,920 Speaker 1: of times till you figure out, okay, the perfect manners 468 00:28:00,960 --> 00:28:04,400 Speaker 1: of resistance, and by the last few repetitions they're going 469 00:28:04,440 --> 00:28:08,280 Speaker 1: to be challenging. So those are the two to hit 470 00:28:08,600 --> 00:28:12,520 Speaker 1: those superficial muscles I talked about. And now I want 471 00:28:12,560 --> 00:28:16,160 Speaker 1: to to address our core and our spinal erector muscles 472 00:28:16,680 --> 00:28:20,520 Speaker 1: so simple, talked about them so many times already. Planks 473 00:28:21,080 --> 00:28:25,560 Speaker 1: and bird dogs. Bird dogs are an exercise that I 474 00:28:25,560 --> 00:28:28,760 Speaker 1: talked about my prehab podcast. You either do them now 475 00:28:28,880 --> 00:28:31,720 Speaker 1: or you will do them in physical therapy. So we 476 00:28:31,760 --> 00:28:34,560 Speaker 1: all know planks, right. You're gonna do planks. You can 477 00:28:34,600 --> 00:28:37,040 Speaker 1: start with straight arms a little easier, bent arms a 478 00:28:37,040 --> 00:28:40,040 Speaker 1: little harder than than add in variations if you want 479 00:28:41,560 --> 00:28:45,360 Speaker 1: no equipment required working those not only spinal erector muscles 480 00:28:45,360 --> 00:28:49,520 Speaker 1: with the planks, you're also working your abdominals. This is 481 00:28:49,560 --> 00:28:54,040 Speaker 1: all going to help your posture. And then bird dog, 482 00:28:54,120 --> 00:28:58,720 Speaker 1: you're on all fours, on your knees, on your hands right, 483 00:29:00,000 --> 00:29:02,760 Speaker 1: and you're going to reach your right arm and extend 484 00:29:02,800 --> 00:29:05,560 Speaker 1: your left leg at the same time straight up till 485 00:29:05,600 --> 00:29:07,920 Speaker 1: they're parallel to the ground. And then you're gonna alternate, 486 00:29:08,640 --> 00:29:12,959 Speaker 1: really working those spinal e rector muscles. You're gonna do 487 00:29:13,240 --> 00:29:16,800 Speaker 1: the plank one to three sets of ten to sixty seconds, 488 00:29:18,400 --> 00:29:21,280 Speaker 1: one to three sets bird dogs, same thing, one to 489 00:29:21,360 --> 00:29:24,720 Speaker 1: three sets, ten to fifteen repetitions. Ten is generally enough 490 00:29:24,720 --> 00:29:28,240 Speaker 1: because you're alternating and you have to do each side, 491 00:29:28,240 --> 00:29:32,440 Speaker 1: and that's one repetition, so that's four. I'm gonna throw 492 00:29:32,480 --> 00:29:34,640 Speaker 1: into fifth, and then we'll go over it all one 493 00:29:34,640 --> 00:29:37,560 Speaker 1: more time. We're done. All right, pull ups, chin ups, 494 00:29:37,560 --> 00:29:40,080 Speaker 1: but pull ups. So so many people now with COVID 495 00:29:40,120 --> 00:29:43,160 Speaker 1: and working out at home are getting those phenomenal chin 496 00:29:43,240 --> 00:29:46,360 Speaker 1: up bars that I'm fifty one. As I said, when 497 00:29:46,400 --> 00:29:48,040 Speaker 1: I was growing up, you had the chin up bar, 498 00:29:48,160 --> 00:29:50,680 Speaker 1: and you who remembers this, if you're old enough, you 499 00:29:50,760 --> 00:29:53,240 Speaker 1: just kept tightening and tightening it in the doorway until 500 00:29:53,280 --> 00:29:56,200 Speaker 1: you heard the would kind of crack, and then you said, Okay, 501 00:29:56,200 --> 00:29:58,840 Speaker 1: it's tight enough, and then it generally wasn't even necessarily 502 00:29:58,880 --> 00:30:00,800 Speaker 1: tight enough, and then you do your chin ups till 503 00:30:01,240 --> 00:30:04,920 Speaker 1: you or one of your siblings felt. But now they 504 00:30:04,960 --> 00:30:08,480 Speaker 1: have this phenomenal way of anchoring it to your door 505 00:30:08,480 --> 00:30:11,880 Speaker 1: frame and you can buy those as well, super advanced. 506 00:30:12,040 --> 00:30:14,160 Speaker 1: Really hard for most people starting out to do just 507 00:30:14,360 --> 00:30:18,160 Speaker 1: one pull up, but that's a phenomenal goal. I don't 508 00:30:18,200 --> 00:30:21,080 Speaker 1: care how old you are. And you can actually throw 509 00:30:21,200 --> 00:30:24,400 Speaker 1: on some of these huge resistance bands now to help 510 00:30:24,400 --> 00:30:28,480 Speaker 1: you to make it easier at the start. But that's more, way, 511 00:30:28,480 --> 00:30:30,160 Speaker 1: more advanced. But I wanted to give you that option 512 00:30:30,200 --> 00:30:32,600 Speaker 1: as well, and you can go outside and do it. 513 00:30:32,600 --> 00:30:33,800 Speaker 1: By the way, you don't have to buy one. You 514 00:30:33,840 --> 00:30:36,840 Speaker 1: go to a park. I used to do this as well. 515 00:30:36,920 --> 00:30:38,520 Speaker 1: My kids were little, bring them to the park and 516 00:30:38,560 --> 00:30:40,360 Speaker 1: I would do my park workout. I don't think I've 517 00:30:40,360 --> 00:30:43,280 Speaker 1: done a show about that yet. So chin ups, pull ups, 518 00:30:43,400 --> 00:30:45,960 Speaker 1: especially pull ups, you're working those back muscles as well. 519 00:30:46,840 --> 00:30:49,640 Speaker 1: All right, let's go over at one final time. You 520 00:30:49,720 --> 00:30:53,080 Speaker 1: got your dumbell rows with dumbbells right hinging it the 521 00:30:53,120 --> 00:30:56,240 Speaker 1: waist upper body, parallel to the ground or as parallel 522 00:30:56,240 --> 00:30:58,560 Speaker 1: as you can get it. Pulling that dumbell up towards 523 00:30:58,560 --> 00:31:03,320 Speaker 1: your body awesome for the back muscles. Resistance band rose, 524 00:31:03,440 --> 00:31:08,200 Speaker 1: standing up, anchoring it around something, a poll, something sturdy, 525 00:31:08,280 --> 00:31:12,200 Speaker 1: and pulling towards you. All right, bird dog and planks, 526 00:31:12,440 --> 00:31:18,080 Speaker 1: core exercises, spinal erector exercises. You're really strengthening that entire 527 00:31:18,160 --> 00:31:22,240 Speaker 1: back region which is going to keep those shoulders back, 528 00:31:22,400 --> 00:31:25,840 Speaker 1: your ears over your shoulders, and your chest open. And 529 00:31:25,880 --> 00:31:27,560 Speaker 1: then let me leave you this final thing. We are 530 00:31:27,600 --> 00:31:31,000 Speaker 1: in the world of content of people doing workouts at home, 531 00:31:31,120 --> 00:31:36,440 Speaker 1: so many different ways to stream that yoga Ploates talked 532 00:31:36,440 --> 00:31:41,480 Speaker 1: about at the beginning. Add that into your repertoire, balance, 533 00:31:41,840 --> 00:31:45,960 Speaker 1: do a little bit of everything, you know. One pilates 534 00:31:46,000 --> 00:31:49,720 Speaker 1: class a week, one yoga class. Do this, by the way, 535 00:31:49,920 --> 00:31:52,200 Speaker 1: two to three times a week to take you like 536 00:31:52,320 --> 00:31:55,880 Speaker 1: five minutes. If that two to three times a week, 537 00:31:57,000 --> 00:32:02,040 Speaker 1: alternating days Monday, Wednesday, Monday, Wednesday, Friday, Tuesday, Thursday, alternating 538 00:32:02,040 --> 00:32:06,320 Speaker 1: nonconsecutive days. It will make a world of difference. All right, 539 00:32:06,440 --> 00:32:11,520 Speaker 1: enough posture, pulling those shoulders back, strengthening those spinal erector 540 00:32:11,600 --> 00:32:15,880 Speaker 1: muscles a couple of minutes, done a couple of times 541 00:32:15,920 --> 00:32:23,280 Speaker 1: a week, pulling, strengthening, and stretching. I gotta throw that 542 00:32:23,320 --> 00:32:26,440 Speaker 1: stretch in as we pull this all together. So I 543 00:32:26,440 --> 00:32:30,040 Speaker 1: talked about how gravity and sitting and phones pull us forward. 544 00:32:30,080 --> 00:32:33,520 Speaker 1: So we're getting tight. So you need to stretch. You 545 00:32:33,600 --> 00:32:39,560 Speaker 1: need to stretch, especially those hip flex or muscles. So 546 00:32:39,600 --> 00:32:41,480 Speaker 1: that's the major one I'm gonna give. You should stretch 547 00:32:41,480 --> 00:32:43,240 Speaker 1: your whole body. But for the point of this show 548 00:32:44,000 --> 00:32:46,400 Speaker 1: hip flex or muscles. Now, many times people try to 549 00:32:46,400 --> 00:32:48,480 Speaker 1: do that by standing. They put one leg behind them 550 00:32:48,520 --> 00:32:50,920 Speaker 1: straight and they push their body forward. You kind of 551 00:32:50,920 --> 00:32:52,560 Speaker 1: feel it in the hip flex or, which is right 552 00:32:52,600 --> 00:32:54,640 Speaker 1: at the front of your hip, the top of the 553 00:32:54,680 --> 00:32:57,800 Speaker 1: front of your hip, which gets super short from sitting. No, 554 00:32:58,000 --> 00:33:01,160 Speaker 1: I want you to kneel. I want you to kneel 555 00:33:01,200 --> 00:33:04,680 Speaker 1: on one knee and then push your hips forward. That's 556 00:33:04,680 --> 00:33:06,640 Speaker 1: how you do what you want to affix your knee 557 00:33:06,680 --> 00:33:10,520 Speaker 1: of the ground and then drive those hips forward gently 558 00:33:10,960 --> 00:33:13,520 Speaker 1: and you're going to feel the stretch in the front 559 00:33:13,520 --> 00:33:17,360 Speaker 1: of your hip, and then you switch sides. Hold that 560 00:33:17,440 --> 00:33:22,520 Speaker 1: stretch maybe ten seconds, fifteen seconds, push alternate, do it 561 00:33:22,560 --> 00:33:24,200 Speaker 1: a couple of times, and do it a couple of 562 00:33:24,200 --> 00:33:26,280 Speaker 1: times throughout the day, especially if you're sitting for long 563 00:33:26,280 --> 00:33:29,960 Speaker 1: periods of time. And the great thing is you can. 564 00:33:30,000 --> 00:33:32,200 Speaker 1: Actually this is the way I do just about all 565 00:33:32,200 --> 00:33:35,320 Speaker 1: my home workouts. When you're doing your bird dog, do 566 00:33:35,360 --> 00:33:39,080 Speaker 1: a set of bird dog right opposite arm, opposite leg, 567 00:33:39,320 --> 00:33:44,120 Speaker 1: ten repetitions to break it up. Then you do your 568 00:33:44,160 --> 00:33:46,880 Speaker 1: hid flix are stretch. You're already in that position pretty much. 569 00:33:47,080 --> 00:33:50,680 Speaker 1: Now you just get up on one knee ten seconds 570 00:33:50,840 --> 00:33:53,560 Speaker 1: fifteen seconds on one side, ten seconds fifteen on the 571 00:33:53,560 --> 00:33:57,040 Speaker 1: other to a second set of bird dog, a second 572 00:33:57,040 --> 00:34:01,480 Speaker 1: set of stretches. Boom, you're done. Throughout the day. You know, 573 00:34:01,560 --> 00:34:04,440 Speaker 1: obviously you can do these. Don't have to go to 574 00:34:04,480 --> 00:34:07,160 Speaker 1: the gym doesn't have to be any specific time of 575 00:34:07,280 --> 00:34:11,799 Speaker 1: day when you have five minutes. Enough got me all 576 00:34:11,840 --> 00:34:16,280 Speaker 1: worked up. It's a simple stuff. You can dramatically improve 577 00:34:16,320 --> 00:34:18,000 Speaker 1: the way you live. You don't have to live in pain, 578 00:34:18,600 --> 00:34:20,160 Speaker 1: you have to spend a lot of money. You don't 579 00:34:20,160 --> 00:34:22,000 Speaker 1: have to go to the gym. You don't need a trainer. 580 00:34:22,200 --> 00:34:24,960 Speaker 1: You just need to listen and follow and be consistent. 581 00:34:26,080 --> 00:34:30,480 Speaker 1: All right, Simple ways to improve your posture at home 582 00:34:31,080 --> 00:34:34,080 Speaker 1: so that you can enjoy life to its fullest, all 583 00:34:34,160 --> 00:34:36,799 Speaker 1: day long and for the rest of your life. All right, 584 00:34:37,560 --> 00:34:42,480 Speaker 1: Thank you for listening, questions, comments, Please don't hesitate to 585 00:34:42,560 --> 00:34:45,200 Speaker 1: reach out. Tom h Fit is my Instagram. Tom h 586 00:34:45,280 --> 00:34:48,879 Speaker 1: fit is Twitter as well. Please subscribe to the show 587 00:34:48,880 --> 00:34:51,440 Speaker 1: if you have not already, tell a friend and rate 588 00:34:51,480 --> 00:34:53,720 Speaker 1: the show. If you can leave comments where you are listening, 589 00:34:53,719 --> 00:34:57,000 Speaker 1: you can do that. Greatly appreciated. Again, If you want 590 00:34:57,640 --> 00:35:00,600 Speaker 1: more specifics on this, I will push my book and 591 00:35:00,560 --> 00:35:02,600 Speaker 1: it will help you. The new books called the micro 592 00:35:02,680 --> 00:35:04,879 Speaker 1: Workout Plant, so all this is in there as well. 593 00:35:04,920 --> 00:35:07,319 Speaker 1: If you want pictures to make it easier, it's all 594 00:35:07,360 --> 00:35:10,040 Speaker 1: in there as well. Thank you for listening. Again. I 595 00:35:10,080 --> 00:35:14,520 Speaker 1: have one goal and I know sometimes I'm worady, and 596 00:35:14,560 --> 00:35:17,200 Speaker 1: I know sometimes I repeat myself, but it's for a reason. 597 00:35:17,960 --> 00:35:20,680 Speaker 1: It's for a reason. I want you to have your 598 00:35:20,760 --> 00:35:23,799 Speaker 1: best life. I want you to look better, feel better, 599 00:35:23,800 --> 00:35:27,200 Speaker 1: and live longer. And you can dramatically, as I said, change. 600 00:35:28,040 --> 00:35:29,719 Speaker 1: I don't care how old you are, I don't care 601 00:35:29,880 --> 00:35:35,040 Speaker 1: how much discomfort you're in right now. You can dramatically change. 602 00:35:36,719 --> 00:35:39,160 Speaker 1: You just have to give a time, and you have 603 00:35:39,200 --> 00:35:43,200 Speaker 1: to follow the plan and be consistent, and that's it. 604 00:35:43,600 --> 00:35:46,200 Speaker 1: Thank you so much for listening. I am Tom Holland, 605 00:35:46,680 --> 00:35:52,640 Speaker 1: exercise physiologist, certified sports nutritionist. This is Fitness Disrupted, Believe 606 00:35:52,640 --> 00:36:00,520 Speaker 1: in yourself. Fitness Disrupted is a production of I Heart Radio. 607 00:36:00,560 --> 00:36:03,279 Speaker 1: For more podcasts from my heart Radio, visit the I 608 00:36:03,400 --> 00:36:06,880 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 609 00:36:06,920 --> 00:36:07,880 Speaker 1: your favorite shows.