The Ten Posture Commandments
Learn how to keep an upright, well-balanced stance for the rest of your life with these edicts. Strengthen your neck muscles weekly, stretch your pecs and lats after long seated days, and more.
Alex Bernier
Posture and exercise knowledge for a lifetime. I help people become self-sufficient with their workouts.
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The Ten Posture Commandments:
— Alex Bernier (@mythoughtfood) April 2, 2023 -
Follow these edicts to ensure your body keeps an upright, well-balanced stance for the rest of your life.
— Alex Bernier (@mythoughtfood) April 2, 2023 -
1/ Strengthen your neck muscles weekly
— Alex Bernier (@mythoughtfood) April 2, 2023
Your time spent looking at a screen favors some of the muscles that move and support your head at the expense of others
You eventually lose the ability to pull your skull back and develop excessive tension in the area https://t.co/6Z1dFhLDqq -
2/ Stretch your pecs and lats after long seated days
— Alex Bernier (@mythoughtfood) April 2, 2023
The biggest muscles of your upper body accumulate a lot of tension because of their size, even when all you do is type on a computer all day.
This pressure stresses your neck and shoulders whenever you move your arms. pic.twitter.com/uMKci5Kkfx -
3/ Strengthen your pulling muscles twice a week
— Alex Bernier (@mythoughtfood) April 2, 2023
Our pushing muscles are usually stronger than our pulling ones because they are better leveraged.
Your lats have long fibers, and most people never do anything to strengthen them through their full length.
This weakness hinders… pic.twitter.com/dDwlAV59lG -
4/ Strengthen your scapular muscles twice a week
— Alex Bernier (@mythoughtfood) April 2, 2023
Your shoulder blade muscles are some of the biggest casualties of inactive, seated lifestyles
The two dense bones on your back need all the support they can get to move without wreaking your joints https://t.co/21TlDgyhiD -
5/ Train your Pelvic Tilt (Scoop)
— Alex Bernier (@mythoughtfood) April 2, 2023
Many people lose the ability to tilt their pelvis, a vital motion to stabilize the body.
You compromise the integrity of your posture and all your movements if your mid-body is unstable.
Use it or lose it. pic.twitter.com/Hw2cdc9TIr -
6/ Strengthen the muscles that move your lower spine from side to side
— Alex Bernier (@mythoughtfood) April 2, 2023
Many people focus on abdominal exercises in the forward/backward plane of motion, and ignore the lateral one.
Your lower spine needs support from the sides too.
Side Bridges are excellent to train this… pic.twitter.com/WWLI6qoyOF -
7/ Stretch your quads and hip flexors after long seated days
— Alex Bernier (@mythoughtfood) April 2, 2023
The front of your hips and legs is a tension epicenter, and one of the most painful places to stretch when left unchecked over time.
Take a few minutes at the end of your day to clear all of the excessive pressure… https://t.co/UC5aZS96NY -
8/ Strengthen your glutes and hamstrings twice a week
— Alex Bernier (@mythoughtfood) April 2, 2023
Sitting numbs two of the most powerful muscles in our bodies.
Avoid this weakness at all cost. You will lose a great source of strength and stability. https://t.co/zDFNQzOtG3 -
9/ Train your calves twice a week
— Alex Bernier (@mythoughtfood) April 2, 2023
Many people neglect their lower leg muscles in their training routines, yet they are vital to stabilize the ankles and the rest of the body.
Tend to your calves. The payoff is worth the effort. pic.twitter.com/JYWtVNBIpF -
10/ Mind your feet
— Alex Bernier (@mythoughtfood) April 2, 2023
You have hundreds of thousands of sensors loaded in your soles to feel the ground and tense all your muscles accordingly.
Shoes and socks numb them over time, leaving you lost and ungrounded.
Spend more time barefoot to keep these sensors alive. pic.twitter.com/W5B12mNzzH