The Art of Manliness - July 31, 2025


Future-Proof Your Body by Practicing Good Posture


Episode Stats

Misogynist Sentences

14

Hate Speech Sentences

13


Summary

Vin Pham is a physical therapist and author of Sit Up Straight, Futureproof Your Body Against Chronic Pain With 12 Simple Movements. In this episode, Vin explains the problems that can arise when we don't stand and sit properly, and how these problems can be prevented by practicing good posture.


Transcript

00:00:00.000 Hey, quick heads up before we get to today's episode.
00:00:02.080 This episode had a few audio issues.
00:00:04.180 Our guest had some problems with his mic.
00:00:06.520 We did our best to make things sound as good as possible,
00:00:09.360 even things out, but you will probably notice
00:00:11.260 things aren't as good as they usually are.
00:00:13.400 Apologize for that, but on to the show.
00:00:23.700 Brett McKay here, and welcome to another edition
00:00:25.480 of the Art of Manliness podcast.
00:00:27.440 A lot of us have niggling bodily pains,
00:00:29.360 a bum knee, a tight hip, an achy back.
00:00:32.240 My guests would say that the cause of those maladies,
00:00:34.080 as well as the cure, can likely be traced
00:00:36.040 to a common source, your posture.
00:00:38.480 His name is Vin Pham, and he's a physical therapist
00:00:40.600 and the author of Sit Up Straight,
00:00:42.240 future-proof your body against chronic pain
00:00:44.100 with 12 simple movements.
00:00:46.120 Today on the show, Vin explains the problems that can arise
00:00:48.280 when we don't stand and sit properly,
00:00:50.360 and simply sit too much in general,
00:00:51.880 and how these problems can be prevented
00:00:53.280 by practicing good posture.
00:00:54.940 He explains what good posture looks like
00:00:56.460 when you're sitting and standing,
00:00:57.460 and the cues that'll help keep your body well aligned.
00:01:00.020 Vin shares the ideal ratio of sitting to standing
00:01:02.380 to aim for throughout the day,
00:01:03.740 and a better way to hold your phone
00:01:05.020 so you don't get something called tech neck.
00:01:06.840 Vin then walks us through some exercises
00:01:08.460 you can do to address physical issues
00:01:09.980 you may already have,
00:01:11.000 from tight shoulders and hips to lower back pain.
00:01:13.340 After the show's over,
00:01:14.020 remember to check out our show notes
00:01:14.860 at awim.is slash posture.
00:01:30.340 All right, Vin Pham, welcome to the show.
00:01:32.500 Hi, Brett, how are you?
00:01:33.440 Doing good, man.
00:01:34.340 Thank you for having me.
00:01:35.160 Well, hey, it's a pleasure.
00:01:36.760 So you are a physical therapist,
00:01:38.280 and you treat high-profile athletes,
00:01:42.340 business people as well,
00:01:43.600 and you got a new book out,
00:01:44.940 Sit Up Straight,
00:01:45.760 Future-Proof Your Body Against Chronic Pain
00:01:47.640 with 12 Simple Movements.
00:01:49.900 What's your approach to physical therapy like?
00:01:51.760 Like, what are you doing that's different from,
00:01:53.660 you know, say if someone went to physical therapists,
00:01:55.440 how would your approach be different
00:01:56.820 from a lot of other physical therapists?
00:01:59.380 Yeah, so like a simple analogy I always use is,
00:02:02.460 you know, everybody here understands
00:02:04.400 understands skin, muscle, and bones.
00:02:07.580 And also, there's this fourth component called fascia
00:02:10.760 that not a lot of people understand
00:02:12.160 or are even aware of.
00:02:13.800 But for whatever reason in the industry,
00:02:16.780 they split up the rehab industry
00:02:19.020 in skin, muscle, and bones.
00:02:20.160 So skin is massage therapist,
00:02:21.860 bone is chiropractor,
00:02:23.440 and muscle is physical therapist.
00:02:25.880 And then in terms of fascia,
00:02:27.220 no one even, there's no profession
00:02:28.540 that really specifically focuses on the fascia.
00:02:30.680 And we can talk about the fascia later.
00:02:32.060 But, you know, if you have an issue,
00:02:34.980 let's say you have knee pain
00:02:36.040 and you have low back pain,
00:02:37.840 most of the time it's a composite,
00:02:39.700 actually not all the time,
00:02:40.760 it's a composite situation.
00:02:41.980 It's like, is your issue 30% skin,
00:02:45.300 30% bone, 10% fascia,
00:02:47.960 or is it like, you know, 50% muscle,
00:02:51.200 10% this, 10% that?
00:02:52.720 You get what I mean?
00:02:53.440 So then, because it's like a composite situation,
00:02:56.820 but we're only trained in one domain
00:03:00.760 in the industry.
00:03:02.540 So, you know, as a physical therapist growing up,
00:03:04.940 every issue that I would encounter,
00:03:07.800 I would always try to either strengthen it
00:03:09.300 or stretch it.
00:03:10.420 So I would always be focused on the muscle
00:03:12.380 because that's how they were training me.
00:03:14.520 And if I was a chiropractor,
00:03:15.820 I would probably approach that same issue
00:03:17.540 with, you know, manipulations,
00:03:19.280 joint manipulations, or bone manipulations.
00:03:21.480 And if I was a massage therapist,
00:03:23.940 I would just basically try to rub the pain away,
00:03:26.660 quote unquote.
00:03:27.580 So that, you know,
00:03:30.360 just growing up in the physical industry,
00:03:32.020 seeing tons of tons of patients,
00:03:33.800 I started realizing like,
00:03:35.280 hey, if the person was dominantly a muscle issue,
00:03:38.380 I would be the greatest solve ever.
00:03:40.140 But if it was anything remotely out of my domain,
00:03:42.600 I would have no idea how to fix it.
00:03:44.580 But I always knew there was a way to fix it.
00:03:47.460 So in that process,
00:03:48.760 what I would say did different,
00:03:50.380 but to me it was just common sense,
00:03:52.280 is I essentially just want to train
00:03:53.460 with different chiros.
00:03:55.360 I want to train with different massage therapists.
00:03:56.880 I want to train with,
00:03:57.700 obviously, other physical therapists.
00:04:00.140 And I just started learning about
00:04:02.160 just the whole art of healing in general.
00:04:05.420 And yeah, and I just dove myself
00:04:07.000 in that whole field.
00:04:10.440 And in the process,
00:04:11.940 I essentially created my own version of therapy,
00:04:14.460 which is kind of just like mixed martial rehab,
00:04:16.660 you know?
00:04:17.760 All right.
00:04:17.920 So you're taking things from different domains
00:04:20.180 and applying it all in one thing,
00:04:21.960 depending on what the person needs, right?
00:04:24.500 So it's like if they come to you...
00:04:25.880 Exactly.
00:04:26.660 Yeah, if they come to you,
00:04:27.240 it's a muscle issue.
00:04:28.020 Okay, we're going to do some strengthening.
00:04:29.680 If it's a joint issue,
00:04:30.740 we'll do something else with that.
00:04:32.460 Yes.
00:04:32.840 We'll talk about the fascia
00:04:33.740 because I think that's really interesting.
00:04:34.980 I want to bring that, circle that up.
00:04:36.600 But I want to talk about,
00:04:37.140 let's get into your book
00:04:37.980 because this book, Set Up Straight,
00:04:40.000 seems like it was written in response
00:04:42.240 to the pandemic
00:04:43.140 because with the pandemic,
00:04:45.540 people started,
00:04:46.000 a lot of people started working from home
00:04:47.520 and you started noticing people coming to you
00:04:50.980 with different issues
00:04:52.400 that you hadn't seen before.
00:04:53.900 Maybe you've seen before,
00:04:54.640 but not as frequently.
00:04:56.560 How did the pandemic affect people's bodies
00:04:59.420 and like what type of ailments
00:05:00.480 did you see more of in your clinics?
00:05:03.340 Yeah.
00:05:03.560 I mean, in general,
00:05:05.060 you know,
00:05:05.400 the craziest stat is
00:05:06.500 the average desk worker
00:05:07.660 sits about on average 15 hours a day.
00:05:13.000 So from sitting at work
00:05:14.440 to sitting at home,
00:05:15.980 watching TV
00:05:16.640 or hanging out on the couch,
00:05:18.420 which is insane
00:05:19.680 if you think about it.
00:05:20.480 And then during the pandemic,
00:05:21.540 they sat two hours longer than that.
00:05:23.880 So people on average
00:05:25.440 were sitting 17 hours a day.
00:05:29.200 So, you know,
00:05:30.660 if you're sleeping seven hours,
00:05:33.360 that's pretty much your whole day,
00:05:34.800 you know?
00:05:35.780 So it's crazy how much
00:05:37.800 people were physically inactive
00:05:39.420 during COVID as well.
00:05:41.020 So that exacerbated a lot of issues
00:05:43.520 like, you know,
00:05:44.360 back pain, neck pain,
00:05:45.700 I would say were the two main ones
00:05:47.340 that showed up even more.
00:05:49.260 And also because at their office,
00:05:51.140 they had really good setups.
00:05:53.140 At home,
00:05:53.880 they were working from seats
00:05:55.120 that were too low
00:05:55.900 or slumped on the couch
00:05:57.320 or working on in their bed.
00:05:59.220 And this caused all these issues
00:06:00.840 to show up in their bodies.
00:06:02.580 Okay.
00:06:02.640 So you had a lot of things going on.
00:06:03.740 First, people were just sitting poorly
00:06:05.340 because they didn't have
00:06:06.340 an ergonomic setup at home.
00:06:08.720 They were just making do
00:06:09.480 with what they had.
00:06:10.120 I mean, I know, you know,
00:06:11.280 I work from home
00:06:12.360 and sometimes I'll be on the couch
00:06:13.300 and I'll kind of be slumped over
00:06:14.340 and I'm like,
00:06:14.640 this is not good for me.
00:06:16.020 They're doing that a lot more.
00:06:17.260 But also just being inactive,
00:06:19.500 likely weakened muscles
00:06:21.020 that we use to support ourselves.
00:06:23.300 And so you probably,
00:06:23.960 that's why you saw more back issues
00:06:25.440 because people's backs were weak
00:06:26.640 because they weren't using them.
00:06:28.400 Absolutely.
00:06:29.200 So, okay,
00:06:29.640 the pandemic's got a lot,
00:06:30.580 people got a lot of issues.
00:06:32.040 And what you do with,
00:06:33.760 what's kind of interesting
00:06:34.300 with your practice
00:06:35.220 is when someone comes to you
00:06:36.660 for a physical therapy visit,
00:06:38.420 the first thing you do
00:06:39.480 is you ask them,
00:06:40.140 well, let me look at,
00:06:40.740 let me look at your posture.
00:06:42.500 A lot of times
00:06:42.980 when you go to physical therapist office,
00:06:44.300 they just want to know like,
00:06:44.940 what's hurting?
00:06:45.540 And then they just look
00:06:46.280 at the thing that's hurting, right?
00:06:47.600 So if you have a knee issue,
00:06:48.540 they're going to look
00:06:48.980 at your knee right away.
00:06:50.560 You do,
00:06:51.200 you're going to get to the knee,
00:06:52.500 but the first thing you're going to do
00:06:53.540 is like,
00:06:53.820 well, I want to just stand up.
00:06:55.360 Let me see how you stand.
00:06:56.980 Why look at the posture?
00:06:58.120 Like how can our,
00:06:59.700 how can looking at someone's posture
00:07:00.900 help you figure out
00:07:01.680 what's causing pain downstream?
00:07:03.880 Yeah, I mean,
00:07:06.540 Brett, you know,
00:07:07.000 if you walk into a room
00:07:07.920 and you see there's water
00:07:08.820 on the ground,
00:07:09.920 do you necessarily just,
00:07:11.620 okay, sure,
00:07:12.240 you're going to clean the water
00:07:13.060 on the ground,
00:07:13.500 but then what,
00:07:14.160 what are you looking at next?
00:07:15.420 You're going to be like,
00:07:15.960 where,
00:07:16.240 where did the water come from?
00:07:17.940 And then next thing you know,
00:07:18.900 you're going to look up
00:07:19.420 at the ceiling,
00:07:19.980 then you're going to start
00:07:20.880 looking in the pipes
00:07:21.680 and you're going to start
00:07:22.320 tracing back where
00:07:23.160 the water came from.
00:07:24.240 You don't just scrub
00:07:25.280 the water away
00:07:25.980 and then wait there
00:07:26.680 and then,
00:07:27.440 you know,
00:07:28.180 two hours later,
00:07:28.800 there's more water again
00:07:29.720 and you keep scrubbing
00:07:30.520 the water nonstop
00:07:31.440 and you just stop there.
00:07:32.720 You know,
00:07:33.280 next thing you know,
00:07:34.120 there's definitely a pipe
00:07:35.060 that's broken in the room somewhere
00:07:36.720 and that's causing water
00:07:38.240 to build up at this area
00:07:39.420 that you keep cleaning.
00:07:41.220 I look at pain the same way.
00:07:43.120 Someone comes in,
00:07:43.900 their knee hurts,
00:07:44.620 to tell you the truth,
00:07:45.340 most of the time
00:07:45.900 when their knee hurts,
00:07:47.240 it's probably the last thing
00:07:48.140 I look at
00:07:48.620 if it's,
00:07:49.300 if it's not like a acute,
00:07:50.820 like,
00:07:51.360 like a traumatic injury.
00:07:53.360 Like if,
00:07:53.800 if someone didn't hit your knee,
00:07:55.300 I probably wouldn't look
00:07:56.100 at your knee first.
00:07:56.720 If you came in from like,
00:07:57.640 hey, listen,
00:07:58.040 I've been running for a while
00:07:58.800 and my knee hurts,
00:07:59.900 I probably started looking
00:08:01.220 at your foot
00:08:01.820 or started looking
00:08:02.380 at your hip
00:08:02.900 because your knee
00:08:04.880 is probably doing too much.
00:08:06.060 It's probably taking
00:08:06.740 the brunt of the load
00:08:07.620 because it's the only thing
00:08:08.460 that's operating properly
00:08:09.500 and that's what
00:08:10.820 a lot of people
00:08:11.440 don't think about.
00:08:13.720 You know,
00:08:13.940 I always use this,
00:08:15.000 this,
00:08:15.440 this analogy
00:08:16.640 when,
00:08:17.760 you know,
00:08:18.160 back in the days
00:08:18.800 when I was in high school
00:08:19.800 or even grade school,
00:08:21.440 I would be,
00:08:22.140 you know,
00:08:22.380 were you ever part
00:08:22.900 of a group projects,
00:08:24.460 Brad?
00:08:24.640 Yeah,
00:08:25.060 sure.
00:08:25.660 Yeah.
00:08:26.220 So group,
00:08:27.100 you know,
00:08:27.380 you're part of a group project,
00:08:28.420 you get assigned a team
00:08:29.480 and then there's always one guy
00:08:31.580 doing more work
00:08:32.220 than everyone else.
00:08:33.180 Right.
00:08:33.400 You know,
00:08:33.840 there's one guy doing more work
00:08:35.800 and there's like one guy
00:08:36.740 that's slacking
00:08:37.300 and there's maybe like
00:08:38.280 two people that's like,
00:08:39.300 let's say mid-range.
00:08:40.020 Let's say there's four people.
00:08:41.600 Essentially,
00:08:42.480 the person who works the most
00:08:43.960 is essentially the one
00:08:44.680 who gets the most trauma
00:08:45.620 and stress on his body.
00:08:47.420 Agreed?
00:08:48.000 Agreed.
00:08:48.260 Because he has the,
00:08:49.560 yeah,
00:08:50.160 exactly.
00:08:50.620 So because he has
00:08:51.120 the most workload
00:08:51.860 versus the other people
00:08:54.140 that are not doing
00:08:55.000 as much work,
00:08:56.200 you need,
00:08:56.720 you know,
00:08:56.880 in order,
00:08:57.260 for example,
00:08:57.700 let's say the person
00:08:58.660 that does the most workload
00:08:59.580 is the knee.
00:09:00.620 So then the hip and ankle
00:09:02.000 are not operating properly.
00:09:03.040 In order for me
00:09:03.780 to solve your issue,
00:09:04.880 I don't strengthen
00:09:06.360 the guy who does
00:09:07.800 the most work.
00:09:08.940 You know,
00:09:09.320 I go to the other lazy guys,
00:09:10.880 the slackers,
00:09:11.420 and I go,
00:09:11.760 hey,
00:09:12.000 wake up.
00:09:12.560 It's time to like
00:09:13.120 contribute to the team.
00:09:14.940 And that's honestly
00:09:16.940 has helped me solve
00:09:17.820 so many issues
00:09:18.460 just thinking like that.
00:09:20.040 So let's say
00:09:20.580 someone's got bad posture.
00:09:22.020 What are some typical ways
00:09:23.240 you see the body
00:09:23.940 compensate for that bad posture
00:09:26.080 and how does that
00:09:26.720 create problems?
00:09:28.140 Yeah.
00:09:28.760 You know,
00:09:29.180 when I look at someone's posture,
00:09:30.260 it essentially just tells me
00:09:31.140 where you spend
00:09:31.820 most of your time.
00:09:33.980 It's where you're
00:09:34.700 most comfortable.
00:09:35.520 If you like to slouch a lot
00:09:36.540 over time,
00:09:37.220 as you keep slouching
00:09:39.240 as you're sitting
00:09:39.780 for,
00:09:40.200 you know,
00:09:40.480 15 hours a day,
00:09:41.960 that slouch posture
00:09:43.460 is going to translate
00:09:44.140 into you walking slouch.
00:09:45.800 It's going to start
00:09:46.360 translating to you,
00:09:47.620 you know,
00:09:48.580 modifying your center
00:09:49.720 of mass more forward,
00:09:50.940 for example.
00:09:51.980 So all these little things,
00:09:54.680 you know,
00:09:54.880 when I look at you,
00:09:55.960 your body,
00:09:56.440 I can start seeing
00:09:57.280 how you like to use your body.
00:09:59.460 So,
00:10:00.120 you know,
00:10:00.440 let's say,
00:10:00.860 for example,
00:10:01.220 you like to sit
00:10:02.140 more,
00:10:03.440 more on the left side,
00:10:05.420 on your left butt cheek.
00:10:06.760 Over time,
00:10:07.620 your rib cage
00:10:08.160 is going to start
00:10:08.700 tilting to the right.
00:10:09.920 So you're going to start
00:10:10.480 getting squished
00:10:11.220 in the right side
00:10:11.940 of your body
00:10:12.360 because you're always
00:10:12.920 leaning into your right,
00:10:14.700 leaning into the right
00:10:15.780 side of your body,
00:10:16.640 but like putting
00:10:17.660 all your weight
00:10:18.280 in your left butt cheek.
00:10:20.120 So if you stand up,
00:10:22.220 you're naturally
00:10:22.760 going to have
00:10:23.260 a scrunched appearance
00:10:24.320 on the right side
00:10:25.120 of your rib cage.
00:10:26.100 So imagine if you carry
00:10:27.120 that into like squatting
00:10:28.920 when you're squatting
00:10:30.180 and you're loading
00:10:30.840 your body,
00:10:32.620 that's going to start
00:10:33.700 creating issues
00:10:34.560 in your lower back
00:10:35.320 because your rib cage
00:10:36.680 is going to be tilted
00:10:37.320 because of all this time
00:10:39.060 you've been spent
00:10:39.780 sitting down
00:10:40.400 on the couch
00:10:40.800 a certain way
00:10:41.380 and it starts translating
00:10:42.440 into your exercises.
00:10:43.960 Does that make sense?
00:10:44.560 Yeah, that makes sense.
00:10:45.820 I know like with shoulders,
00:10:46.980 a lot of times people
00:10:47.400 like have their shoulders
00:10:48.220 like rounded
00:10:49.400 and that just causes
00:10:50.860 things to get tight
00:10:51.960 in your back
00:10:53.200 and even in your chest,
00:10:54.460 like your chest muscles
00:10:55.220 are going to be
00:10:55.800 kind of scrunched forward
00:10:57.000 and it's just going
00:10:57.600 to get used to that
00:10:58.300 and so a lot of people
00:10:59.460 get problems
00:11:00.800 with their pec tear
00:11:02.280 when they're doing
00:11:03.660 a bench press
00:11:04.220 because pretty much
00:11:05.580 all day
00:11:06.040 they got their shoulders
00:11:07.100 slumped forward.
00:11:08.960 Absolutely, absolutely.
00:11:10.060 And then even
00:11:11.100 the shoulders
00:11:11.940 slump forward
00:11:12.560 to add a little bit
00:11:13.880 nuance to that
00:11:14.760 it's essentially
00:11:15.500 a lot of times
00:11:16.700 not only is it
00:11:17.340 from the shoulder
00:11:17.940 but it's also
00:11:18.540 from this place
00:11:19.100 called the thoracic spine
00:11:20.100 which is your mid-back
00:11:21.080 and from slouching
00:11:22.740 all the time
00:11:23.440 naturally your thoracic spine
00:11:25.800 the middle part
00:11:26.940 of your back
00:11:27.320 starts bending forward
00:11:28.980 flexing forward
00:11:29.780 and that starts
00:11:30.940 locking up your shoulder
00:11:31.840 in that position.
00:11:33.200 So in order to fix
00:11:34.340 rounded shoulders
00:11:34.960 it's not only important
00:11:36.400 to work on the shoulders
00:11:38.340 but also important
00:11:39.160 to realign
00:11:40.460 your thoracic spine.
00:11:41.840 Well in another issue
00:11:42.340 you talk about
00:11:42.760 that posture
00:11:43.460 oftentimes when people
00:11:44.120 have that sort of
00:11:44.700 rounded upper back
00:11:46.060 kind of slump
00:11:46.940 like a caveman
00:11:47.760 that causes your hips
00:11:49.780 to go forward as well
00:11:51.460 so you kind of have
00:11:52.180 that out of
00:11:53.440 out of alignment as well
00:11:54.660 and that can cause problems
00:11:55.580 when you're walking
00:11:56.600 or running.
00:11:58.440 Yeah, absolutely.
00:11:59.700 Well, you know
00:12:00.620 just for you
00:12:01.420 to understand
00:12:02.460 simple mechanics
00:12:03.320 like when you're sitting
00:12:04.120 you're essentially
00:12:04.780 posterior tilting
00:12:05.780 your pelvis
00:12:06.260 which is essentially
00:12:07.000 it's like
00:12:08.780 you're tucking
00:12:09.420 your pelvis
00:12:10.380 under you
00:12:10.940 and then that
00:12:12.160 in turn
00:12:12.600 will cause
00:12:13.160 your thoracic spine
00:12:14.440 to slouch
00:12:15.420 that in turn
00:12:16.500 will cause
00:12:17.020 your head
00:12:17.680 to come forward
00:12:18.280 and also
00:12:19.320 from a foot perspective
00:12:20.460 it will naturally
00:12:21.120 cause your foot
00:12:21.920 to supinate
00:12:22.960 which is essentially
00:12:23.680 crunch
00:12:24.100 go into a higher
00:12:25.780 arch position
00:12:26.500 so
00:12:27.480 all of those things
00:12:29.360 start giving you
00:12:30.160 that hunchback
00:12:31.060 of Notre Dame look
00:12:31.920 that we all
00:12:32.920 don't want.
00:12:33.900 Right, right.
00:12:34.520 No, and then
00:12:35.440 but yeah
00:12:35.760 it looks bad
00:12:36.860 but also
00:12:37.320 it can cause
00:12:37.960 a lot of problems
00:12:38.740 if you're physically
00:12:39.620 active
00:12:40.240 like that's why
00:12:41.320 you might
00:12:41.700 you start running
00:12:42.460 and you're like
00:12:42.740 man my hip
00:12:43.320 feels out of whack
00:12:44.140 well it's probably
00:12:44.660 because your posture
00:12:45.240 has been bad
00:12:45.820 all day.
00:12:46.820 Of course
00:12:46.980 because you're
00:12:47.440 loading
00:12:47.760 you're loading
00:12:48.420 in a
00:12:49.000 unaligned position
00:12:50.160 and that causes
00:12:51.020 compensation patterns
00:12:52.680 because you still
00:12:53.260 want to get
00:12:53.600 from point A
00:12:54.180 to point B
00:12:54.780 you know
00:12:55.720 and if you're
00:12:56.300 mentally tough
00:12:57.340 you push yourself
00:12:57.980 through the pain
00:12:58.560 and next thing
00:12:59.420 you know
00:12:59.640 you have
00:13:00.100 you know
00:13:00.820 plantar fasciitis
00:13:01.980 you have hip issues
00:13:04.240 you have
00:13:04.820 you know
00:13:05.600 neck issues
00:13:06.180 all these things.
00:13:07.200 Well another thing
00:13:07.600 that's contributed
00:13:08.740 probably caused
00:13:09.920 different problems
00:13:10.900 that didn't exist
00:13:12.040 I mean they existed
00:13:13.120 but not as frequently
00:13:13.940 25-30 years ago
00:13:15.440 was with smartphones
00:13:17.400 people have this thing
00:13:18.800 that you call
00:13:19.260 tech neck
00:13:19.900 what's tech neck?
00:13:22.820 Well tech neck
00:13:23.400 is just simply
00:13:24.300 you know
00:13:24.960 this thing called
00:13:26.040 forward head posture
00:13:27.080 which essentially
00:13:28.020 over time
00:13:28.640 your chin
00:13:29.700 just starts to drift forward
00:13:30.880 and you start developing
00:13:31.840 this bump
00:13:32.440 in the back
00:13:33.220 of your neck
00:13:33.680 and you essentially
00:13:35.180 are moving
00:13:36.060 you start
00:13:36.700 rotating and moving
00:13:38.480 your neck
00:13:38.900 from the top
00:13:39.540 part of your spine
00:13:40.280 and not having
00:13:42.140 any motion
00:13:42.760 in the lower part
00:13:43.500 of your spine
00:13:43.960 in your neck
00:13:44.600 sorry
00:13:44.860 lower cervical
00:13:45.500 which is the lower
00:13:46.520 part of your neck
00:13:47.660 that causes
00:13:48.980 a lot of
00:13:49.540 you know
00:13:50.280 issues
00:13:50.860 headaches
00:13:51.420 can cause
00:13:52.580 you know
00:13:53.520 nerve irritation
00:13:55.220 that can also cause
00:13:56.920 so many
00:13:57.340 so many
00:13:58.000 so many issues
00:13:58.700 your neck can cramp
00:13:59.700 when you're driving
00:14:00.340 let's say you're
00:14:00.720 checking your blind spot
00:14:01.540 and you're stuck
00:14:02.260 in a tech neck position
00:14:03.180 and when you rotate
00:14:04.260 because there's not
00:14:04.880 optimal rotation
00:14:05.740 you can start
00:14:06.220 pulling on
00:14:07.360 your muscles
00:14:07.920 of the neck
00:14:08.420 so many things
00:14:09.720 can happen
00:14:10.080 from tech neck
00:14:10.660 so definitely
00:14:11.380 something to
00:14:11.920 to work on
00:14:13.640 overall
00:14:14.460 okay so generally
00:14:15.700 people have bad posture
00:14:16.660 they're slumped forward
00:14:17.540 that can cause issues
00:14:18.380 in your shoulders
00:14:19.120 your neck
00:14:19.880 your middle of your back
00:14:21.680 lower back pain
00:14:23.120 as well
00:14:23.880 cause issues
00:14:24.600 in your hips
00:14:25.040 that's so that's like
00:14:25.680 why you look at
00:14:26.400 just when someone comes
00:14:27.560 to you like
00:14:27.820 let me see
00:14:28.540 just stand
00:14:29.120 let me see how you sit
00:14:30.160 because that
00:14:31.320 that bad posture
00:14:32.800 can cause your body
00:14:34.280 to compensate
00:14:34.940 in ways that
00:14:35.640 is unhealthy
00:14:36.900 let's talk about this
00:14:38.740 what does good posture
00:14:40.000 look like
00:14:40.400 then
00:14:40.520 like if someone
00:14:41.100 cause I think
00:14:41.620 when people typically
00:14:42.280 think like good posture
00:14:43.320 they think like
00:14:44.100 you're like military
00:14:45.180 straight
00:14:46.180 but it's not that
00:14:47.480 right
00:14:47.780 yeah
00:14:48.900 I think
00:14:49.640 you know
00:14:50.540 good posture
00:14:51.720 is essentially
00:14:52.240 just effortless movement
00:14:53.500 even when I talk
00:14:54.360 about posture
00:14:55.000 I talk about
00:14:55.680 like
00:14:56.000 I don't really believe
00:14:57.340 that there's
00:14:57.800 static posture
00:14:58.740 it's essentially
00:14:59.240 everything's just dynamic
00:15:00.240 even when you're
00:15:01.260 standing still
00:15:02.120 quote unquote
00:15:02.580 still
00:15:02.960 there's always
00:15:03.900 a shift
00:15:04.780 that's happening
00:15:05.300 where your
00:15:05.640 muscles are constantly
00:15:07.080 holding you
00:15:08.100 in that
00:15:08.580 quote unquote
00:15:09.560 still position
00:15:10.320 so even when you're
00:15:11.640 sitting
00:15:11.920 it's dynamic
00:15:12.940 even if you're
00:15:13.600 trying to be
00:15:14.180 as still as possible
00:15:15.080 so good posture
00:15:16.380 to me is like
00:15:16.880 making sure that
00:15:17.640 you can move well
00:15:18.600 giving your current body
00:15:19.940 and you can move
00:15:20.500 pain free
00:15:20.980 and you have
00:15:22.300 to be aligned
00:15:22.920 so you have
00:15:23.920 to be essentially
00:15:24.760 you know
00:15:25.500 when you're sitting
00:15:26.000 for example
00:15:26.520 sit at a 90
00:15:27.380 to 110 degree angle
00:15:28.700 with your eyesight
00:15:29.680 like being able
00:15:31.520 to look forward
00:15:32.120 and not necessarily
00:15:32.820 down or up
00:15:33.760 let's say
00:15:34.800 you're at your
00:15:35.300 workspace
00:15:35.640 your head should be
00:15:37.080 in line with your
00:15:37.960 shoulder and body
00:15:38.840 there should be
00:15:39.780 no rounding
00:15:40.280 of the shoulders
00:15:40.840 your chin
00:15:41.420 should not be
00:15:42.620 poked out
00:15:43.160 your elbow should be
00:15:44.520 give or take
00:15:45.060 at 90 degrees
00:15:45.760 so you don't end up
00:15:46.420 having irritation
00:15:47.180 in your ulnar nerve
00:15:48.000 and you know
00:15:49.440 your feet should be
00:15:50.080 making contact
00:15:50.680 with the ground
00:15:51.260 and one of the
00:15:52.860 main things about
00:15:53.560 quote unquote
00:15:54.620 good posture
00:15:55.600 is over time
00:15:57.320 I want you to be
00:15:57.960 able to sit up
00:15:58.580 straight
00:15:58.880 sit up straight
00:15:59.700 is almost like
00:16:00.380 the pinnacle
00:16:01.140 that you want
00:16:01.540 to work towards
00:16:02.220 and obviously
00:16:03.200 for most people
00:16:04.300 trying to sit up
00:16:05.300 straight is going
00:16:05.940 to be effortful
00:16:07.000 for them
00:16:07.480 so because of
00:16:09.540 very you know
00:16:09.980 maybe they're not
00:16:10.480 strong enough
00:16:10.960 to do it
00:16:11.320 maybe they're not
00:16:11.940 they're too tight
00:16:12.760 maybe they're not
00:16:14.420 trained well enough
00:16:15.460 maybe their body
00:16:16.140 won't allow them to
00:16:16.960 and they're naturally
00:16:17.980 more comfortable
00:16:18.560 in a slouching position
00:16:19.500 and that's okay
00:16:20.520 but over time
00:16:21.700 we want to
00:16:22.120 eventually make you
00:16:23.640 be able to attain
00:16:24.660 those positions
00:16:25.260 and when it comes
00:16:26.160 to like movement
00:16:26.840 and good posture
00:16:27.740 in general
00:16:28.080 like you can
00:16:28.740 everyone can
00:16:29.640 generally tell
00:16:30.240 like you ever
00:16:30.860 watched the Olympics
00:16:31.680 Brett
00:16:32.200 of course
00:16:32.940 you know
00:16:33.140 you've seen like
00:16:33.660 yeah exactly
00:16:34.620 so you ever seen
00:16:35.240 really good athletes
00:16:36.340 move or gymnasts
00:16:37.220 move
00:16:37.540 there's so much
00:16:38.980 effortlessness
00:16:39.700 in their movement
00:16:40.680 in how they stand
00:16:41.820 in how they
00:16:42.360 move their arms
00:16:43.620 move their legs
00:16:44.360 you know
00:16:44.940 do backflips
00:16:45.700 and stuff
00:16:46.020 like that
00:16:46.440 and that just
00:16:47.580 comes with
00:16:48.060 good training
00:16:49.000 and it's the same
00:16:50.180 thing for sitting
00:16:50.820 like you should
00:16:51.420 be over
00:16:53.100 over time
00:16:53.980 you should be
00:16:54.360 training to sit
00:16:55.080 properly
00:16:55.520 it's not about
00:16:56.820 like all of a sudden
00:16:57.500 you just have to
00:16:58.200 be aware of it
00:16:58.880 and then your body
00:16:59.700 will allow you
00:17:00.200 to sit up straight
00:17:00.680 it doesn't work
00:17:01.220 that way
00:17:01.560 no yeah
00:17:02.540 you lay out
00:17:03.160 some cues
00:17:03.720 for good posture
00:17:04.980 generally
00:17:05.360 so I think
00:17:05.880 and there's some
00:17:07.120 good ones
00:17:07.560 you can just
00:17:07.840 follow here
00:17:08.160 your ears are
00:17:09.120 aligned over
00:17:09.580 your shoulders
00:17:10.120 so you don't
00:17:10.480 have like the
00:17:10.880 tech neck
00:17:11.400 thing going on
00:17:12.720 your shoulders
00:17:13.880 are aligned
00:17:14.320 above your hips
00:17:15.000 and when you're
00:17:16.600 sitting down
00:17:17.120 you want to be
00:17:17.760 looking straight
00:17:18.340 forward
00:17:18.620 not down
00:17:19.340 at your monitor
00:17:19.940 this means
00:17:20.440 you might have
00:17:20.920 to elevate
00:17:21.420 your monitor
00:17:21.920 with some books
00:17:22.620 or a stand
00:17:23.900 of some sort
00:17:24.520 and you get
00:17:25.800 this nice cue
00:17:26.380 too
00:17:26.600 if you feel
00:17:27.280 like you just
00:17:27.680 want to
00:17:28.060 become aware
00:17:29.200 of your posture
00:17:29.820 roll back
00:17:31.200 your shoulders
00:17:31.940 because that
00:17:32.980 will get rid
00:17:34.160 of that slump
00:17:34.900 you have
00:17:35.360 and you don't
00:17:35.680 have to be
00:17:35.880 super tight
00:17:36.320 about it
00:17:36.560 it's kind
00:17:36.780 of just
00:17:37.000 a simple
00:17:37.320 roll back
00:17:37.880 and I've
00:17:38.580 been doing
00:17:39.200 that
00:17:39.460 throughout the
00:17:40.280 day
00:17:40.420 my shoulders
00:17:42.020 crunch forward
00:17:43.440 yes
00:17:43.880 just roll back
00:17:44.820 that shoulders
00:17:45.280 and that does
00:17:45.720 a lot
00:17:46.080 to just
00:17:46.480 open things
00:17:47.380 up
00:17:47.660 yeah
00:17:49.040 and also
00:17:49.620 this is
00:17:50.420 like a little
00:17:50.860 simple trick
00:17:51.560 you should
00:17:52.360 also watch
00:17:52.900 out where
00:17:53.280 your elbows
00:17:54.460 are
00:17:54.820 or where
00:17:55.220 your wrists
00:17:55.660 are
00:17:55.900 because sometimes
00:17:56.720 if your wrists
00:17:58.400 are kind
00:17:58.700 of bent
00:17:59.040 backwards
00:17:59.500 in extension
00:18:00.100 because of
00:18:00.700 like your
00:18:01.000 workspace
00:18:01.400 then you
00:18:01.900 end up
00:18:02.240 getting like
00:18:02.760 carpal tunnel
00:18:03.300 no yeah
00:18:04.660 you gotta be
00:18:04.940 careful this
00:18:05.300 workstation
00:18:05.720 I had
00:18:06.500 last
00:18:07.560 I'm gonna say
00:18:08.220 September
00:18:08.720 through
00:18:09.920 I'm still
00:18:11.040 it's it's almost
00:18:11.660 cleared up
00:18:12.060 I had the worst
00:18:12.760 case of tennis
00:18:13.360 elbow ever
00:18:14.020 and it was
00:18:14.900 it was in both
00:18:15.760 elbows
00:18:16.160 so it started
00:18:16.640 off in my
00:18:17.380 left
00:18:18.080 and then a month
00:18:19.340 later my right
00:18:20.140 and I was like
00:18:20.500 what is going on
00:18:21.240 here
00:18:21.500 and I think it
00:18:22.320 was just
00:18:22.700 my how I had
00:18:24.100 my arms
00:18:24.740 rested on my
00:18:25.520 my desk
00:18:26.620 like it was just
00:18:27.260 there it was
00:18:27.780 something was off
00:18:28.520 and I think
00:18:29.520 it just it
00:18:30.200 caused it's
00:18:31.520 like that sort
00:18:31.860 of repetitive
00:18:32.320 strain
00:18:33.040 I had my
00:18:33.500 elbows were
00:18:34.120 in extension
00:18:34.560 a lot
00:18:34.900 and it just
00:18:35.280 caused the
00:18:36.020 tennis elbow
00:18:36.680 and it's
00:18:37.300 it stunk
00:18:38.200 it was not
00:18:38.700 fun
00:18:39.060 yeah definitely
00:18:40.540 not fun
00:18:41.020 and yeah
00:18:42.740 the way that
00:18:43.520 you were
00:18:43.780 leaning your
00:18:44.240 elbows on
00:18:44.640 your desk
00:18:45.040 was probably
00:18:45.340 just irritating
00:18:45.860 the nerve
00:18:46.420 in your
00:18:46.880 elbow
00:18:47.160 we're gonna
00:18:48.000 take a quick
00:18:48.300 break for
00:18:48.660 your word
00:18:48.940 from our
00:18:49.180 sponsors
00:18:49.560 and now
00:18:52.000 back to
00:18:52.540 the show
00:18:52.940 okay so
00:18:54.180 general posture
00:18:54.880 you want
00:18:55.320 just you
00:18:56.360 don't have
00:18:56.600 to be like
00:18:56.840 military straight
00:18:57.760 but it's just
00:18:58.560 kind of everything
00:18:59.220 in alignment
00:18:59.940 whether you're
00:19:00.800 standing or
00:19:01.320 sitting if
00:19:01.860 you're sitting
00:19:02.400 you want to
00:19:03.140 make sure
00:19:03.640 your feet
00:19:05.220 are flat
00:19:05.540 on the floor
00:19:06.140 knees are
00:19:07.040 90 degrees
00:19:07.960 because I
00:19:08.460 can cause
00:19:08.820 if that's
00:19:09.260 not if
00:19:09.880 you're not
00:19:10.100 sitting
00:19:10.420 sitting right
00:19:10.960 not only
00:19:11.240 to worry
00:19:11.520 about the
00:19:11.800 back stuff
00:19:12.440 but you
00:19:13.020 have to
00:19:13.160 worry about
00:19:13.760 the hip
00:19:14.120 issues as
00:19:14.620 well
00:19:14.760 like what
00:19:15.040 happens
00:19:15.400 how does
00:19:16.640 the way
00:19:16.860 we sit
00:19:17.580 all day
00:19:18.240 affect our
00:19:19.080 hips
00:19:19.440 yeah I
00:19:21.580 mean if
00:19:21.860 you're sitting
00:19:22.300 all day
00:19:22.720 you're essentially
00:19:23.220 in a flex
00:19:24.380 your hips are
00:19:25.320 always in a
00:19:25.760 flex position
00:19:26.480 so therefore
00:19:27.220 you start to
00:19:27.940 lose the ability
00:19:28.540 to extend
00:19:29.000 your hip
00:19:29.420 and you
00:19:31.620 know when
00:19:31.920 you're doing
00:19:32.360 anything
00:19:32.840 you need
00:19:33.480 good hip
00:19:33.840 extension
00:19:34.220 you know
00:19:35.040 whether you're
00:19:35.480 doing a
00:19:35.820 hip thrust
00:19:36.240 at the gym
00:19:36.780 or you're
00:19:37.660 you're
00:19:38.120 running
00:19:38.620 you know
00:19:39.500 walking is
00:19:40.260 all about
00:19:40.700 having good
00:19:41.160 hip extension
00:19:41.740 running is
00:19:42.340 all about
00:19:42.660 having good
00:19:43.260 hip extension
00:19:44.160 anything when
00:19:45.340 it comes to
00:19:45.800 sports
00:19:46.280 you need
00:19:46.680 good hip
00:19:47.060 extension
00:19:47.440 so imagine
00:19:48.660 if you're
00:19:48.960 spending
00:19:49.240 15-17
00:19:51.140 hours during
00:19:51.840 covid
00:19:52.220 hip flex
00:19:53.800 over time
00:19:54.960 your body
00:19:55.320 starts losing
00:19:55.940 that extension
00:19:56.580 and that's
00:19:57.880 just in
00:19:58.460 this thing
00:19:58.920 called the
00:19:59.280 sagittal plane
00:19:59.860 which is
00:20:00.220 like front
00:20:00.700 to back
00:20:01.120 you know
00:20:01.860 if you're
00:20:02.320 sitting and
00:20:03.660 you're slouching
00:20:04.180 to one side
00:20:04.800 you're
00:20:05.380 leaning to
00:20:06.220 one side
00:20:06.740 that starts
00:20:07.940 causing
00:20:08.500 issues
00:20:09.500 side to
00:20:10.320 side
00:20:10.580 you start
00:20:10.960 losing
00:20:11.340 your ability
00:20:11.980 to bend
00:20:12.520 sideways
00:20:13.500 so yeah
00:20:15.060 that's
00:20:15.300 definitely
00:20:15.560 can affect
00:20:17.260 how you
00:20:17.600 perform
00:20:17.940 in sports
00:20:18.360 or how
00:20:18.660 you you
00:20:19.460 know walk
00:20:19.840 around
00:20:20.140 how you
00:20:20.480 run
00:20:20.720 how you
00:20:21.000 do
00:20:21.120 anything
00:20:21.420 uh so
00:20:22.500 there's
00:20:22.640 been a lot
00:20:23.000 of talk
00:20:23.480 lately
00:20:24.060 about uh
00:20:25.000 sitting
00:20:25.280 being the
00:20:26.120 new smoking
00:20:27.100 and that
00:20:27.420 people need
00:20:27.860 and i think
00:20:28.360 people went
00:20:29.260 out and they
00:20:29.540 bought standing
00:20:30.160 desk and or
00:20:31.060 treadmill desk
00:20:31.880 and so they're
00:20:32.240 just standing
00:20:32.900 the entire
00:20:33.580 day they're
00:20:34.320 walking while
00:20:35.020 they're working
00:20:35.640 but you make
00:20:36.580 the case that
00:20:37.100 okay yeah
00:20:37.540 standing while
00:20:38.780 working is
00:20:39.320 is good for
00:20:39.920 you but
00:20:40.360 standing all
00:20:41.260 the time
00:20:41.680 probably not
00:20:43.200 what's going
00:20:43.600 on there
00:20:44.080 yeah i mean
00:20:45.800 it's it's the
00:20:46.640 same thing it's
00:20:47.260 the the key to
00:20:48.180 everything is just
00:20:48.880 movement you got
00:20:49.640 to move a lot
00:20:50.280 ideally ideally
00:20:52.080 this is obviously
00:20:52.820 in a perfect
00:20:53.220 world and it
00:20:53.960 will never
00:20:54.240 happen but
00:20:54.760 ideally you
00:20:55.400 should be you
00:20:56.100 should only be
00:20:56.720 sitting for like
00:20:57.360 30 minutes at
00:20:58.000 a time so
00:20:59.160 you know in a
00:21:00.380 typical like
00:21:00.960 eight hour
00:21:01.480 workday you
00:21:02.180 should be
00:21:02.460 sitting for
00:21:03.020 four hours
00:21:03.920 and walking
00:21:04.400 for four hours
00:21:05.420 and essentially
00:21:06.760 breaking up the
00:21:07.460 sitting and
00:21:07.880 standing every
00:21:08.520 30 minutes
00:21:09.360 that's
00:21:10.560 essentially in
00:21:11.160 a perfect
00:21:11.480 world but
00:21:12.840 you know
00:21:13.660 similar to
00:21:14.400 sitting you
00:21:15.020 know if
00:21:15.280 you're standing
00:21:15.740 all days it's
00:21:16.520 the same thing
00:21:17.060 because naturally
00:21:17.620 when you stand
00:21:18.240 you're going to
00:21:18.540 start a being
00:21:20.360 immobile to
00:21:21.900 you're going to
00:21:22.240 start leaning
00:21:22.720 more to one
00:21:23.440 leg or more
00:21:24.460 to the other
00:21:25.040 and you're going
00:21:25.820 to essentially
00:21:26.500 develop these
00:21:27.500 standing these
00:21:29.060 versions of
00:21:29.620 standing slouching
00:21:30.660 that you will
00:21:31.560 naturally start to
00:21:32.460 do standing
00:21:33.900 leaning actually I
00:21:34.740 should say and
00:21:36.060 I remember I
00:21:37.580 forget exactly the
00:21:38.420 study but I
00:21:38.980 remember the
00:21:39.340 reading a study
00:21:39.800 where they said
00:21:40.280 like the ideal
00:21:40.900 ratio of
00:21:41.960 standing to
00:21:43.040 sitting should
00:21:43.520 be give or
00:21:44.520 take like for
00:21:45.100 every hour of
00:21:45.740 sitting you
00:21:46.040 should do like
00:21:46.520 one to three
00:21:47.740 hours of
00:21:48.180 standing so
00:21:49.580 which is
00:21:50.860 essentially what
00:21:51.320 I was saying
00:21:51.680 earlier which is
00:21:52.500 yeah you should
00:21:53.480 be sitting for
00:21:54.040 max half your
00:21:54.760 day okay so I
00:21:56.420 guess so you
00:21:56.900 want to alternate
00:21:57.400 so maybe sit
00:21:58.480 for sit for 30
00:21:59.380 minutes then move
00:22:00.660 to a standing
00:22:01.140 position for 30
00:22:01.800 minutes and then
00:22:02.620 yes sit 30
00:22:03.500 exactly yeah the
00:22:04.880 standing all day
00:22:05.720 thing how you if
00:22:07.420 you stand all the
00:22:08.040 time you develop
00:22:08.820 imbalances as
00:22:10.040 well I'm thinking
00:22:10.620 back to when I
00:22:11.500 was a waiter and
00:22:13.360 you're on your
00:22:13.840 feet all day and
00:22:14.940 you're walking when
00:22:15.900 it's busy you're
00:22:16.480 moving a lot but I
00:22:17.620 remember like when
00:22:18.280 it was dead you
00:22:19.360 just I'd find these
00:22:20.180 weird positions to
00:22:21.780 like lean and I
00:22:23.880 just it would just
00:22:24.520 my lower back would
00:22:25.600 hurt it was not
00:22:26.160 pleasant yeah yeah
00:22:27.680 because you would
00:22:28.160 probably just lean
00:22:28.880 more on one leg you
00:22:30.220 know and then lean
00:22:31.300 into your hip and
00:22:32.700 then you would just
00:22:33.160 contort or you would
00:22:34.020 like lean against the
00:22:34.840 table probably when
00:22:35.720 you're standing or
00:22:36.640 let's say you're at
00:22:37.020 the host you're at
00:22:37.600 the hostess bar or
00:22:38.800 not sorry the
00:22:39.520 hostess the front
00:22:40.480 desk situation yeah
00:22:41.780 you'd probably like
00:22:42.320 put your elbows on
00:22:43.160 it and just lean and
00:22:44.460 then figure out new
00:22:45.780 ways to be more
00:22:46.680 quote-unquote
00:22:47.180 comfortable and you
00:22:48.680 know you do that
00:22:49.180 for again eight
00:22:50.480 hours standing or
00:22:51.620 sitting it's the same
00:22:52.260 thing with the
00:22:53.600 standing desk you
00:22:54.480 also recommend you
00:22:56.000 know to set up
00:22:57.300 things where you can
00:22:57.900 kind of rest your
00:22:58.620 foot so you can
00:22:59.220 you lift up your
00:22:59.860 leg a bit so you
00:23:00.640 put your you're
00:23:01.780 resting your foot
00:23:02.320 like on a stack of
00:23:03.040 books for example
00:23:03.960 yes why what's
00:23:05.260 going on there why
00:23:05.720 do that yeah so
00:23:07.400 the whole point is
00:23:08.180 if you want to
00:23:08.740 stand properly you
00:23:09.480 want to just level
00:23:10.120 your pelvis so you
00:23:12.040 don't want to allow
00:23:12.980 like a side to side
00:23:13.960 dip so when you put
00:23:15.600 your foot up on on
00:23:17.000 on you know on a
00:23:19.000 stack of books it
00:23:20.160 automatically levels
00:23:21.060 your pelvis and
00:23:21.920 doesn't allow you to
00:23:23.880 essentially cheat and
00:23:25.720 slouch in in in
00:23:27.280 that in that in that
00:23:29.340 position gotcha so
00:23:30.840 yeah so similarly if
00:23:32.940 you're sitting down and
00:23:33.900 you want to make sure
00:23:34.700 that your pelvis
00:23:35.280 doesn't roll back
00:23:36.520 and forth back and
00:23:37.460 forth or for you to
00:23:38.600 assume like a slouch
00:23:40.040 position having a
00:23:41.660 bottle of water in
00:23:43.320 the back of your
00:23:44.260 chair while you're
00:23:45.760 sitting or like a
00:23:46.520 lumbar support is
00:23:47.720 is great okay so
00:23:49.040 recap here you for
00:23:50.680 the sitting standing
00:23:51.660 desk don't want to
00:23:52.920 stand all the time
00:23:53.620 alternate between
00:23:54.320 sitting and standing
00:23:55.280 while you're doing
00:23:56.600 that maintain good
00:23:58.180 posture so ears above
00:23:59.920 shoulders shoulders
00:24:00.700 above hips it should
00:24:02.160 be comfortable if
00:24:03.440 you're first starting
00:24:03.940 out trying to
00:24:04.460 correct your posture
00:24:05.380 it's going to be
00:24:06.120 uncomfortable because
00:24:06.920 you're not used to
00:24:07.660 it but you want to
00:24:08.500 get to the point where
00:24:09.260 it just feels it feels
00:24:11.060 natural another thing I
00:24:12.560 want to talk about like
00:24:13.060 okay let's talk about
00:24:13.780 the the tech neck right
00:24:15.100 so people when they're
00:24:15.980 looking at their
00:24:16.480 smartphone a lot of
00:24:17.320 times people are
00:24:17.900 spending time on their
00:24:18.820 smartphone or a
00:24:19.660 tablet is there a
00:24:21.480 better way to hold
00:24:22.840 your phone when you're
00:24:24.420 looking at it so you
00:24:25.340 don't get that tech
00:24:26.100 neck yeah I would say
00:24:27.520 essentially just you
00:24:28.680 know if you can't
00:24:29.440 avoid looking down at
00:24:30.420 your phone which is
00:24:31.060 kind of hard you can
00:24:31.900 essentially put the
00:24:32.620 phone in front of
00:24:33.540 you like hold it
00:24:34.540 right in front of
00:24:35.060 you at eye level it
00:24:36.520 looks a little bit you
00:24:37.780 know crazy when you do
00:24:38.760 it in a group of
00:24:39.740 people but it'll
00:24:41.000 definitely be way
00:24:41.840 better for your neck
00:24:42.560 and then or if you
00:24:43.940 want to keep looking
00:24:44.740 down at your phone
00:24:45.780 what you want to do
00:24:46.840 is maybe you know
00:24:47.620 every 15 minutes that
00:24:48.760 you do that you want
00:24:49.420 to maybe see reset and
00:24:50.760 just do a few chin
00:24:51.640 tucks or just like move
00:24:53.000 your neck around to
00:24:53.740 kind of like oil it up
00:24:54.620 essentially what about
00:24:56.060 the way you hold your
00:24:56.680 phone I know a lot of
00:24:57.220 people they get like
00:24:58.040 smartphone thumb or
00:24:59.280 their wrist wrist pain
00:25:00.700 because they just they
00:25:01.960 hold their phone in a
00:25:02.720 weird way and it just
00:25:04.060 causes pain anything
00:25:05.580 there have you had that
00:25:06.640 have you seen that
00:25:07.160 issue uh yeah but I
00:25:09.240 think it's more like
00:25:09.880 what people who either
00:25:10.820 buy phones that are
00:25:11.620 like too big for them
00:25:12.540 okay you know so they
00:25:13.920 they kind of have to
00:25:15.160 like twist their arm a
00:25:16.020 certain way to like
00:25:16.580 type in the phone and
00:25:18.200 then also in terms of a
00:25:20.260 tip for you you were
00:25:21.040 saying like I think
00:25:21.740 like a lot of people
00:25:22.680 like they they use one
00:25:23.880 hand I think like using
00:25:25.200 two hands is way easier
00:25:26.340 for for for um for
00:25:28.620 your thumb for both
00:25:29.680 uh sorry so for like
00:25:30.800 thumb health so
00:25:32.880 cradling your phone with
00:25:34.520 two hands and then
00:25:35.280 using your two thumbs
00:25:36.440 to type is probably the
00:25:37.320 best way versus typing
00:25:39.000 with one hand right
00:25:40.100 and maybe just use your
00:25:41.360 phone less that that's
00:25:43.040 that'll probably yeah
00:25:43.960 yeah yeah exactly or
00:25:45.200 maybe use your phone
00:25:45.940 yeah maybe just use your
00:25:47.420 phone less absolutely
00:25:48.200 okay so uh moving more
00:25:50.860 moving from a uh sitting
00:25:52.680 position to a standing
00:25:53.540 position throughout the
00:25:54.280 day practicing good
00:25:55.780 posture I mean this
00:25:57.060 will go a long way to
00:25:58.140 helping people future
00:25:59.860 proof their bodies but
00:26:01.360 some people because of
00:26:02.600 years of just sitting
00:26:04.080 improperly um being
00:26:06.020 immobile they need a
00:26:07.540 few extra exercises to
00:26:09.320 help correct those years
00:26:10.860 of bad posture and you
00:26:12.320 highlight 12 of them in
00:26:13.580 your book um and it's
00:26:14.720 all about and they're
00:26:15.920 about increasing mobility
00:26:17.480 not necessarily flexibility
00:26:19.800 uh what's the difference
00:26:21.580 between mobility and
00:26:22.400 flexibility mobility is
00:26:24.460 how much like your
00:26:25.220 muscles can move in that
00:26:26.520 given range under your
00:26:27.760 control so right now if
00:26:30.100 you're laying down on
00:26:30.840 your back and you you
00:26:32.740 bring your knee up to
00:26:33.860 your chest without using
00:26:35.000 your hands you're gonna
00:26:36.260 go only as far right
00:26:38.020 that's essentially
00:26:38.740 mobility because you're
00:26:39.680 using your muscles to
00:26:40.480 bring your knee to your
00:26:41.160 chest but then if you
00:26:42.360 use your hands and you
00:26:43.280 start pulling your your
00:26:44.860 knee to your chest you
00:26:45.820 probably can't go
00:26:46.320 further and that's your
00:26:47.520 full range of motion
00:26:48.320 which is that's that's
00:26:49.180 your flexibility does
00:26:50.460 that make sense yeah that
00:26:51.260 makes sense what role
00:26:52.900 does fascia play in
00:26:53.760 mobility let's circle
00:26:54.640 back to fascia yeah so
00:26:56.860 fascia fascia is the
00:26:59.140 wrapping so you know
00:27:00.660 when you look at um let's
00:27:02.280 say you cut an orange in
00:27:03.140 half you cut an orange in
00:27:04.160 half and then you look at
00:27:05.220 the slices what's what
00:27:07.020 delineates those slices is
00:27:09.020 this white part yeah right
00:27:11.480 so white part is
00:27:12.660 essentially the fascia if
00:27:13.780 you were to take all that
00:27:14.800 white stuff out the
00:27:16.040 slices would just fall over
00:27:17.720 and just not be stuck
00:27:19.640 together so a lot of
00:27:21.960 people call fascia the
00:27:22.960 organ of structure
00:27:23.780 because it essentially
00:27:24.480 gives you structure it
00:27:26.740 helps you organize and
00:27:28.320 delineate like your
00:27:29.260 muscles in your body and
00:27:30.900 it's also used for like
00:27:32.220 force transmission so as
00:27:33.920 you're moving your arms
00:27:34.760 and stuff like that the
00:27:36.180 force gets transmitted
00:27:37.060 through the fascia and
00:27:38.880 essentially the fascia is
00:27:41.000 like if the fascia gets
00:27:42.160 quote-unquote tight it
00:27:43.580 starts it's like it's a
00:27:44.780 wrapping around your body
00:27:45.900 and then that now stops
00:27:48.900 you from moving to your
00:27:50.300 ranges of motion because
00:27:51.300 imagine like you're just
00:27:52.680 in a tight wetsuit like
00:27:54.920 you can't move as well or
00:27:56.680 like a straight jacket
00:27:57.560 that's kind of how it
00:27:58.500 feels over time as your
00:27:59.500 fascia hardens because
00:28:00.820 you um you know you sit
00:28:02.400 for too long in a certain
00:28:03.320 position for example
00:28:04.860 okay and so what these
00:28:06.580 mobility exercises do it
00:28:08.080 helps kind of keeps
00:28:09.060 everything greased up
00:28:10.020 yes essentially yeah it
00:28:12.160 helps keep everything
00:28:13.080 greased up fascia is
00:28:14.320 living living tissue so
00:28:15.880 as you move through
00:28:16.940 uh motion it starts
00:28:18.480 unwinding it and it
00:28:19.940 starts quote-unquote
00:28:20.800 loosening it well let's
00:28:22.800 talk about some of these
00:28:23.220 mobility exercises like
00:28:24.140 you said there's 12 of
00:28:24.900 them let's highlight a
00:28:25.620 few let's say uh
00:28:27.320 someone's got some a
00:28:28.540 serious case of tech
00:28:29.700 neck so they're you
00:28:30.480 know all the time even
00:28:31.300 if they're not looking
00:28:31.820 at their phone they're
00:28:32.600 they've got sort of the
00:28:33.480 chin forward it just
00:28:34.760 doesn't look good and
00:28:35.560 they got some neck
00:28:36.140 issues is there a good
00:28:37.580 exercise for that that
00:28:38.600 can help uh correct that
00:28:39.940 yeah so i'd say the
00:28:41.600 most simple one is uh
00:28:43.020 called a chin tuck um
00:28:44.800 so i'm really bad at
00:28:46.440 explaining yeah just
00:28:47.840 walk me through like
00:28:48.500 imagine i'm here with
00:28:49.660 you like i'm gonna do
00:28:50.260 the chin tuck okay
00:28:51.820 perfect so you're you're
00:28:53.080 gonna be sitting up
00:28:53.600 straight right um you
00:28:55.300 know shoulders align with
00:28:56.860 your pelvis your feet
00:28:58.220 firmly flat against the
00:28:59.380 the floor and what you're
00:29:01.500 going to do is you're
00:29:02.340 going to retract your
00:29:04.460 chin so someone's trying
00:29:05.340 to touch your chin and
00:29:06.500 you're basically doing
00:29:07.140 like a turtle and you're
00:29:08.100 just retracting your
00:29:09.420 gotcha you're moving your
00:29:10.260 chin away from them
00:29:11.000 yeah i'm doing so
00:29:12.480 you're giving yourself
00:29:13.180 a double chin yeah
00:29:14.360 no yeah i can i can
00:29:15.840 feel it in the back of
00:29:16.560 my neck exactly so
00:29:18.520 that's essentially
00:29:18.980 stretching out uh the
00:29:20.380 top part of your your
00:29:21.660 neck okay it's like how
00:29:23.560 often you just do you
00:29:24.640 do you do you hold it
00:29:25.760 is it like a like a
00:29:26.580 typical stretch are you
00:29:27.500 actually doing a full
00:29:28.740 range of motion yeah so
00:29:30.680 i would probably do full
00:29:31.700 range of motion i would
00:29:32.760 probably stop for like a
00:29:33.860 two to three second hold
00:29:34.980 and then repeat that like
00:29:36.160 five times you know you
00:29:38.000 can do that kind of
00:29:39.260 every hour five five
00:29:41.300 reps keep it easy okay
00:29:43.280 i like that um what
00:29:45.220 about movements to help
00:29:46.140 the tight shoulders so
00:29:47.140 that you know someone's
00:29:48.020 been sitting down all
00:29:49.160 day and they've got the
00:29:50.020 i i'm really bad at
00:29:51.640 this i've got really
00:29:52.820 tight shoulders and it
00:29:54.400 it affects my my my
00:29:56.160 weight lifting because
00:29:57.340 it when i do a bench
00:29:58.860 press my chest is really
00:29:59.860 tight uh getting under
00:30:01.380 the bar for a squat it's
00:30:02.960 really tight uh because
00:30:04.400 my shoulders are slump
00:30:05.820 forward all the time any
00:30:06.840 exercises to help open
00:30:08.600 up those tight shoulders
00:30:09.540 yeah so when it comes to
00:30:11.620 the shoulders i would
00:30:12.600 always also target the
00:30:14.100 thoracic spine which is
00:30:15.060 your mid back so what i
00:30:16.560 would do is i would take
00:30:18.220 my arms okay imagine
00:30:19.260 you're sitting so these
00:30:20.280 are all for sitting okay
00:30:21.500 so you're you're sitting
00:30:22.480 down right and then
00:30:24.320 you're gonna you're gonna
00:30:25.500 take your your hands and
00:30:26.840 you're gonna basically put
00:30:28.420 your arms out in like a
00:30:29.320 cross position like as if
00:30:30.760 you're you're in a cross
00:30:32.040 position yeah i got it and
00:30:33.860 your palms your palms are
00:30:35.220 gonna be uh pointed
00:30:36.800 upwards to the ceiling
00:30:37.860 got it right so it's
00:30:40.200 like hey someone's trying
00:30:40.980 to come hug you you're
00:30:41.720 like hey my arms are out
00:30:43.060 right and from here what
00:30:44.860 you're gonna do is you
00:30:45.540 know you're gonna start
00:30:46.360 trying to you're gonna
00:30:48.360 try to point your palms
00:30:49.640 towards the back of the
00:30:51.260 your um the wall behind
00:30:53.140 you okay yeah rotate your
00:30:54.540 palms back right and then
00:30:56.320 you're gonna have your
00:30:57.300 palms face the wall
00:30:58.140 behind you and naturally
00:30:59.500 when you do that you're
00:31:00.300 gonna notice that your
00:31:00.900 thoracic spine starts
00:31:01.860 lifting up right you
00:31:03.080 notice that yeah noticing
00:31:03.980 that yeah exactly so
00:31:05.880 then if and if you
00:31:06.920 rotate your palms
00:31:07.800 downwards towards the
00:31:08.900 ground right you're
00:31:11.320 gonna notice that
00:31:11.840 naturally it's gonna
00:31:12.420 start you're gonna start
00:31:13.460 going into slouching
00:31:14.440 right yeah okay i'm
00:31:16.160 doing that right now
00:31:16.880 yes exactly so you're
00:31:18.400 gonna do that back and
00:31:19.080 forth so you're going
00:31:20.160 from a slouching
00:31:20.800 position with your arms
00:31:21.840 internally rotated and
00:31:24.280 you're gonna externally
00:31:24.940 rotate your arms and
00:31:27.100 then you're gonna start
00:31:27.680 extending your spine
00:31:28.760 that's nice so how
00:31:30.140 many how about how many
00:31:31.200 reps do you do that for
00:31:32.280 same thing i would say
00:31:33.720 five reps keep it easy
00:31:35.340 okay a lot of these
00:31:36.540 things it's just more
00:31:37.380 about adding movement in
00:31:38.520 your life versus like
00:31:39.460 trying to exercise it's
00:31:40.420 not like a three three
00:31:41.440 sets of ten thing okay
00:31:42.900 okay so this is something
00:31:43.780 you can just do throughout
00:31:44.480 the day like you like
00:31:45.360 you know i need some
00:31:45.980 movement i'm gonna do
00:31:46.800 this yeah i think think
00:31:48.380 about like movement
00:31:49.000 snacks your body just
00:31:50.460 creates movement so you
00:31:51.340 give it a little snack
00:31:52.080 here just move a little
00:31:53.400 bit i like that i like
00:31:54.660 movement there's my
00:31:55.440 movement i'm doing that
00:31:56.160 right now okay let's
00:31:56.920 talk about uh tight hips
00:31:57.900 so a lot of people got
00:31:58.600 tight hips because they
00:31:59.280 sit down uh often
00:32:01.200 usually poorly any
00:32:03.220 movements to alleviate
00:32:04.280 tight hips when you're
00:32:05.420 working yeah so um for
00:32:08.980 this one i would say
00:32:09.720 you definitely need to
00:32:10.300 stand up okay i'm
00:32:12.180 standing okay so as
00:32:13.660 you're standing so what
00:32:14.920 you want to do is you
00:32:15.600 want to go in a split
00:32:16.260 stance got it okay so
00:32:19.160 you're in a split stance
00:32:19.920 and from here you want
00:32:20.880 to uh which leg is back
00:32:22.640 brett my left my left
00:32:24.140 leg is back okay your
00:32:25.680 left leg is back great so
00:32:26.640 now we're gonna if your
00:32:27.620 left leg is back it means
00:32:29.240 we're working on your
00:32:29.920 left hip flexor okay okay
00:32:32.540 and then from here what
00:32:33.800 you're gonna do is you're
00:32:34.760 going to work work on
00:32:37.500 shifting your weight
00:32:38.240 forward and back so you're
00:32:39.280 gonna be bending your
00:32:40.100 right knee yeah and as
00:32:41.700 you're bending your right
00:32:42.460 knee you're gonna be
00:32:43.000 shifting your weight
00:32:43.700 forward you feel that i
00:32:44.900 can feel that yeah great
00:32:46.100 and then you want to try
00:32:47.220 to keep your left foot on
00:32:49.040 the ground planted should i
00:32:52.180 feel a little bit like calf
00:32:53.500 stretch in the left yes
00:32:55.420 absolutely you're gonna
00:32:56.140 feel a little bit of a
00:32:56.860 calf stretch as well
00:32:57.580 great and and now what
00:33:00.840 you're gonna do is you're
00:33:01.440 gonna take your left hand
00:33:02.400 and you're gonna reach for
00:33:03.440 the ceiling oh man okay
00:33:05.720 yeah so as you're as
00:33:07.680 you're shifting your weight
00:33:08.440 back and forth you try to
00:33:09.620 reach for the ceiling with
00:33:10.540 your left hand and you're
00:33:11.820 gonna feel a huge stretch
00:33:12.940 um a mix of your calf and
00:33:14.940 also your your front hip
00:33:16.040 flexor yeah i'm feeling
00:33:17.340 that that's nice yeah yeah
00:33:19.300 and if you want to let go
00:33:20.860 of the um you know if you
00:33:22.580 want to go on the ball of
00:33:23.340 your foot you're gonna it's
00:33:24.340 gonna start focusing more
00:33:25.300 on your hip flexors only
00:33:26.340 let me try that oh yeah
00:33:28.160 okay okay that's good i
00:33:31.040 like that yes exactly you
00:33:32.720 want to keep that leg the
00:33:34.100 back leg straight at all
00:33:35.180 times as much as possible
00:33:36.160 okay so that's for the
00:33:38.000 hips and again you this is
00:33:39.960 something you can do like
00:33:40.720 okay i need a little snack
00:33:41.880 break i need a movement
00:33:42.980 snack i'm gonna do this
00:33:44.380 yep yes absolutely you
00:33:46.220 might get funny looks from
00:33:47.160 your colleagues but you can
00:33:48.780 just they might actually oh
00:33:49.740 that actually looks good i'm
00:33:51.380 gonna join you yeah i think
00:33:52.800 i actually think people
00:33:53.800 will be like oh my god
00:33:54.500 that sounds like a great
00:33:55.240 idea i look like i need
00:33:56.780 that uh what about a lot
00:33:58.640 of people have lower back
00:33:59.560 pain any movements there to
00:34:01.000 help with the lower back
00:34:01.860 pain yeah so for lower back
00:34:04.160 pain um you can definitely
00:34:05.460 do um so same position so
00:34:07.680 you're in a a split stance
00:34:09.620 right and what you're gonna
00:34:11.300 do is whenever people have
00:34:12.880 lower back pain i always look
00:34:14.220 to the hip first so they
00:34:15.560 probably have tight hips
00:34:16.600 generally right um so from
00:34:19.040 here you're in the split
00:34:19.640 stance so let's say you
00:34:21.040 retain that same position
00:34:22.100 you have your left leg
00:34:23.160 back right leg forward
00:34:24.820 right in a split stance
00:34:25.840 what i want you to do is
00:34:27.660 as you're shifting your
00:34:28.840 weight forward you're going
00:34:30.640 to be point pushing your
00:34:33.220 right glute towards the wall
00:34:35.260 away from you okay yeah
00:34:37.100 right yeah yeah and then
00:34:39.160 you're going to take that
00:34:39.840 your right hand and you're
00:34:40.960 gonna you're gonna try to
00:34:42.480 reach for the left side of
00:34:44.040 the wall sorry the opposite
00:34:45.500 side right away from your
00:34:46.960 glute right yeah so that
00:34:48.620 naturally is going to start
00:34:49.780 um pushing your hips
00:34:51.940 towards the wall you're
00:34:52.580 going to naturally start
00:34:53.340 feeling a huge stretch in
00:34:54.720 your right glute that's not
00:34:56.420 i like that a lot it feels
00:34:57.260 good that's a good one yeah
00:34:58.940 okay so those are like just
00:35:00.720 three and again i like how
00:35:01.760 it is like you don't have
00:35:02.500 to a lot of times people
00:35:03.420 think when they have to do
00:35:04.400 rehab or prehab they think
00:35:07.100 that the set aside an hour
00:35:08.740 to make this happen and
00:35:10.180 you're saying no you don't
00:35:10.840 have to do that just do this
00:35:12.440 throughout your day yeah
00:35:14.240 exactly let's say you're
00:35:15.360 sitting let's say you're
00:35:16.220 sitting for an hour you're
00:35:18.400 probably doing this for
00:35:19.240 like a good five minutes
00:35:20.360 in total and that you're
00:35:21.100 good that's it that's good
00:35:22.660 um beyond these movements
00:35:25.100 okay let's say you want to
00:35:25.860 set aside some time right
00:35:27.380 where you want to work on
00:35:28.780 future proofing your body
00:35:29.920 what's something that
00:35:31.240 someone could do i don't
00:35:32.520 know like for 15 minutes
00:35:33.740 after a workout that can
00:35:34.900 help that can go a long
00:35:36.540 way to preventing some of
00:35:38.020 these issues that come from
00:35:39.040 bad posture i mean like i
00:35:41.660 have the whole routine set
00:35:42.860 out in my book so like you
00:35:44.140 would be doing that routine
00:35:45.220 once once a day or twice
00:35:47.240 a day um the entire 12
00:35:48.920 exercise sequence gonna
00:35:49.860 take you about like 10 to
00:35:51.320 15 minutes if you're doing
00:35:52.380 one set per exercise
00:35:53.480 gotcha and if if you're if
00:35:55.900 and if you're really you
00:35:57.240 know if you're really busy
00:35:58.060 i would say actually that
00:35:58.960 the three exercises that i
00:36:00.020 gave you are probably the
00:36:00.980 main three i would do
00:36:01.800 that's simple what about a
00:36:03.840 foam rolling what's your
00:36:04.720 take on foam rolling is
00:36:05.520 that useful yeah yeah
00:36:07.200 foam rolling is good uh it
00:36:08.460 definitely warms up your
00:36:09.280 nervous system and yeah it
00:36:11.000 just allows like transient
00:36:12.380 like it gives you a period
00:36:13.400 of time where you can move
00:36:14.360 better and in that period
00:36:15.760 of time you can access
00:36:16.860 more range of motion and
00:36:17.860 it just helps you it's a
00:36:19.120 good warm-up i'd say yeah
00:36:20.220 so you do do foam rolling
00:36:21.640 as a warm-up yes absolutely
00:36:23.500 as a warm-up for sure okay
00:36:24.880 and i mean as you said
00:36:25.720 like this like this stuff
00:36:26.720 isn't rocket science like
00:36:27.740 if you just okay you again
00:36:28.960 work on moving more focus
00:36:30.960 on your posture do some of
00:36:32.920 these corrective exercises
00:36:34.120 throughout the day and it's
00:36:35.880 not gonna like it could be
00:36:37.080 overnight but it's gonna
00:36:37.860 it's gonna be one of those
00:36:38.680 things as you do this more
00:36:40.240 and more uh you're gonna
00:36:41.720 start seeing the benefits
00:36:43.160 come to you like it just
00:36:44.160 has to become part of your
00:36:45.120 your routine absolutely it's
00:36:47.820 just you know when it
00:36:48.580 comes to like uh dental
00:36:50.100 hygiene you don't how do
00:36:52.200 you get nice teeth over time
00:36:54.220 you you gotta brush your
00:36:55.140 teeth every day right you
00:36:56.420 know you don't you don't
00:36:57.660 automatically assume i'm
00:36:58.920 gonna brush my teeth one
00:36:59.860 time and never have to do
00:37:00.900 it again right you know
00:37:02.440 when it comes to like
00:37:03.340 resetting the level of dirt
00:37:05.140 in your body it's the same
00:37:05.980 thing you shower every day
00:37:07.020 hopefully hopefully well a
00:37:10.240 lot of people didn't do
00:37:10.860 that during the pandemic
00:37:11.700 either they just i guess
00:37:14.100 they went to go it was
00:37:15.020 called goblin mode where
00:37:16.140 you just kind of not
00:37:17.300 bathe and just wear your
00:37:18.260 sweatpants oh well then
00:37:19.640 this has been a great
00:37:20.260 conversation where can
00:37:21.120 people go to learn more
00:37:21.920 about the book in your
00:37:22.580 work yeah so they can go
00:37:24.680 to mildetox.com which is
00:37:27.360 my brand of clinics or they
00:37:28.760 can go to my ig which is
00:37:30.440 vinnie rehab v-i-n-n-i-e-r-e-h-a-b
00:37:34.820 and they can also pick up my
00:37:36.920 book sit up straight which
00:37:38.860 is in stores now and amazon
00:37:40.320 and everywhere so
00:37:41.300 fantastic well vin fam
00:37:42.920 thanks for your time it's
00:37:43.520 been a pleasure thank you
00:37:44.820 so much brett my guest
00:37:46.080 there is vin fam he's the
00:37:47.140 author of the book set up
00:37:48.220 straight it's available on
00:37:49.040 amazon.com and bookstores
00:37:50.120 everywhere check out our
00:37:51.180 show notes at aom.is
00:37:52.320 slash posture you find
00:37:53.580 links to resources we
00:37:54.560 delve deeper into this
00:37:55.280 topic
00:37:55.640 well that wraps up another
00:38:04.160 edition of the a when
00:38:04.980 podcast make sure to check
00:38:06.120 out our website at
00:38:06.760 art of manliness.com
00:38:07.620 where you find our podcast
00:38:08.420 archives as well as
00:38:09.460 thousands of articles
00:38:10.240 run over the years about
00:38:10.800 pretty much anything you
00:38:11.780 think of and you'd like to
00:38:12.840 enjoy ad-free episodes of the
00:38:13.760 a when podcast you can do so
00:38:14.780 on stitcher premium head
00:38:15.820 over to stitcher premium.com
00:38:17.000 sign up use code manliness
00:38:18.220 to check out for free
00:38:18.900 month trial once you're
00:38:19.740 signed up download the
00:38:20.560 stitcher app on android
00:38:21.280 ios and you start enjoying
00:38:22.460 ad-free episodes of the a
00:38:23.620 when podcast and if you
00:38:24.740 haven't done so already i'd
00:38:25.380 appreciate if you take one
00:38:26.180 minute to give us review
00:38:26.880 to apple podcast or spotify
00:38:28.100 it helps out a lot if you've
00:38:29.200 done that already thank you
00:38:30.200 please consider sharing the
00:38:31.300 show with a friend or family
00:38:32.220 member who think we get
00:38:33.120 something out of it as
00:38:34.040 always things are
00:38:34.640 continue support until next time
00:38:35.780 is brett mckay remind you
00:38:36.980 on listening one podcast
00:38:37.980 but put what you've heard
00:38:39.180 into action