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Alex Bernier Profile picture
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8 Mar, 9 tweets, 3 min read
Thread of threads on the neck and the head:

- Fix your breath
- Align your head
- Train your eye muscles
- Improve your sleep, snore less
- Bedtime Jaw exercises
- Facial expression workout
- Tongue training, and more.
Take slow, deep breaths through your nose as you read these threads:

Exercise your eyes to counter high screen time:

The Bezos Eye:

Train your poker face muscles to improve your breathing and chewing as you age:

Lip muscle training for better sleep and less snoring:

Balance your TMJ muscles before bed - Jaw exercises for chronic clenchers:

12 Herculean Labors to Spark Your Cranial Nerves:

Tongue strength gains improved the sleep of children with Obstructive Sleep Apnea:

• • •

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More from @mythoughtfood

Alex Bernier Profile picture
19 Feb
Our faces shapeshift to convey emotions.

You use twenty muscles to animate your words and reflect your thoughts.

They work together when you breathe or eat, and weaken as you age.

This thread explores your facial muscles and gives exercises to keep them active over time. Image
The strength of the connection between your brain and your facial muscles fades as the years pass.

Basic motions like chewing and opening your mouth will fatigue you faster when they weaken.

Recent social constraints have likely worsened this process regardless of your age. Image
A group of adults aged 60-99 recently benefited from one week of facial expression exercises and tongue training.

They trained the muscles that closes the eyes and lips, along with the ones that assist swallowing and compress the cheeks.

The program improved their oral health. Image
Read 9 tweets
Alex Bernier Profile picture
12 Feb
We spend a third of our lives asleep, yet all our health depends on this vital process.

Your slumber affects a host of factors ranging from body composition to memory, performance, and mood.

This thread shares the story of my sleep conquest after years of chronic insomnia.
The Sleep Medicine Research journal states nearly 20 to 41.7% of the global population have a sleep disorder, whether it be insomnia or obstructive apnea, narcolepsy, and snoring.

You might be a part of this group, or likely know somebody with those ailments.

I certainly was.
Sleep deprived nights were the norm in my youth. I remember dreading my bed time knowing it would take forever to doze off, if at all.

Every day was the same:

-Get up with an anvil for a brain.
-Be groggy until noon.
-Peak energy when I got to bed.
-Toss and turn until sunrise
Read 16 tweets
Alex Bernier Profile picture
11 Feb
Many lower leg issues stem from negligence.

Your ankles stiffen because you never move them through a full range of motion.

Do these rotations daily to prevent pain and restrictions down the line.

15 clockwise circles
15 c-clockwise circles
Repeat 3x
Combine these Ankle Rotations with some sort of stretch, either against a wall or on a step.

30 seconds/ankle
2 to 3 sets

5 minutes a day keeps knee and lower back pain away.
Weak arches/tight ankles lead to excess stress in the knees. The amount of steps taken in a day creates loads of tension. For some, it is palpable with your thumbs. Some of my clients were unable to withstand even a bit of pressure.

Read 4 tweets
Alex Bernier Profile picture
10 Feb
The space behind our knees gets real tense when we walk or run a lot.

There are two important tendons in this area, one from your hamstrings and the other from your Gastroc calf-muscle.

The tension can cause joint pain and mobility restrictions from your hips to your ankles. Image
Sometimes, even a little bit of pressure is enough to trigger a reaction.

Your thumb is the best tool to self-massage. Here are 2 ways to release excess tension:

1- Sit down. Press your thumb on the low end of the space behind your knee then lift your heel up and down 10x.
Hold the pressure as you move.

2- Sit down. Press your thumb on the upper end of the space behind your knee, then extend your leg 10x.

These self-massages won't solve every issue. The excess tension can mimic more serious symptoms such as pain and restricted range of motion.
Read 4 tweets
Alex Bernier Profile picture
9 Nov 20
Many of us see bones as an inert structure like steel beams, yet they are very much alive.

Wolff's law states that your skeleton adapts to the stresses placed upon it.

Your bones also make a hormone that control your energy.

How to keep your foundations sturdy as you age:
Many start to lose more bone than can be replaced by the time they turn 30.

The National Osteoporosis Foundation projects that over 64.5 million Americans will suffer from critically low skeletal mass by 2030

This thread presents the role of strength training in bone health.
The 19th-century surgeon and anatomist Julius Wolff found that bones will re-model themselves based on the loads carried over time.

They adapt like muscles.

An inner process called mechanotransduction converts physical loading into biochemical signals that change your cells.
Read 6 tweets
Alex Bernier Profile picture
21 Aug 20
Thread of threads to improve your posture and coordination.
1/ How to Stimulate The 12 Nerves of Your Brain:

2/ How Your Eyes And Inner Ear Affect Your Neck Muscles:

Read 14 tweets

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