The Art of Manliness - Future-Proof Your Body by Practicing Good Posture

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, 0.65

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 0.96

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, 0.84

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 0.97

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 1.00

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 1.00

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 0.52

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 0.71

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 0.70

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 0.70

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 0.94

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 0.98

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 0.92

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 0.70

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 0.93

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 0.90

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 0.69

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 1.00

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 1.00

00:31:57.900 so a lot of people got

00:31:58.600 tight hips because they 1.00

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 0.99

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 0.69

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 0.97

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 1.00

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 0.77

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 0.83

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 0.64

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

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The Art of Manliness - August 03, 2022

Future-Proof Your Body by Practicing Good Posture

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