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Alex Bernier Profile picture
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26 Jun, 4 tweets, 2 min read
Our nervous systems grow when we exercise.

The network between your brain and the rest your body becomes more efficient.

Communication amongst muscles and blood vessels happens faster, more elegantly.

Now, an inactive lifestyle does the opposite.

Pick your path wisely. Image
You’ll avoid many issues by making sure your muscles stay strong.

Sitting renders your hamstrings useless if you never strengthen them.

You numb the mind-muscle connection, then lose one of your body’s main support pillar when you stand.

Mind-muscle disconnects cause dysfunctional movements and pain if left unchecked.

Find and strengthen these weakened muscles to protect your joints and propel your performance to new levels.
Mind-muscle. Image

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More from @mythoughtfood

Alex Bernier Profile picture
20 Jul
Thread of threads on the unsung benefits of resistance exercise.

- Denser bones
- More Powerful and Synchronized Nervous System
- Blood Vessel Growth and Re-Shaping

These inner changes precede grand physique transformations, and many give up before they can blossom.
1/ Denser Bones

Your skeleton adapts to the what it is exposed to the most.

So if that's a chair, then your most inner foundations transform accordingly.

You become a chair, and any other position stresses your lower back.

2/ More Powerful and Synchronized Nervous System

Exercise creates better connections between your brain and your muscles.

You become stronger and start to move fluidly through life.

Read 4 tweets
Alex Bernier Profile picture
10 Apr
Push-ups are simple yet effective. You can do them anywhere.

Many of my clients got stuck at home with no equipment last year so they were useful to fill the void.

This thread presents 10 variations to maximize the timeless exercise.
1/ Standard

The standard Push-up has both hands flat with your fingers pointed straight ahead, placed right under your shoulders.

You get a good balance of chest, deltoid, and triceps.

Now, changing position will emphasize different muscles.
2/ Incline

The Incline Push-up decreases the range of motion, so it's easier when you lack the strength for the standard variation.

You can use a bench, a cardio step, or even a wall.

It's also great to add extra reps to your standard sets.
Read 12 tweets
Alex Bernier Profile picture
22 Mar
Release excess jaw tension with a Temporalis massage, the fan-shaped muscle on the side of your skull:

- Press 1 or 2 fingers into the muscle and drag them in a circular motion along the outer edges.

- Work your way to the middle.

- Open/close your mouth as you're doing it. Image
Your Temporalis is a powerful muscle that closes your mouth and moves your lower face.

Chronic teeth clenching creates a lot of tension that disrupts your jaw joint over time.

Do this massage before bed to relax and slip into a deep sleep, or in the morning if you feel tense.
Chronically tense muscles constrict your blood vessels.

This type of release work opens up your arteries and veins, which improves circulation in the area.

You feel the effects fast if you hold a lot of tension up there. Your blood flows freely again.

Image
Read 5 tweets
Alex Bernier Profile picture
8 Mar
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:

Read 9 tweets
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
16 Feb
Two exercises for chronic jaw clenchers:

1) Apply pressure under your chin with your thumb as you open your mouth. Repeat 6-10x.

2) Press 2 fingers on your TMJ, and one on your chin as you open your mouth. Repeat 6-10x.

Do these exercises every night before bed. ImageImage
These exercises will strengthen the muscles that open your mouth.

- Hyoid
- Mylohyoid
- Lateral petrygoid

These muscles will be weaker compared to your clenchers.

The imbalance can lead to pain or a misalignment, and worsen your tendency to clench. ImageImageImage
Combine these exercises with a Masseter self-massage.

You release the tension in the tight muscles and strengthen the weak ones.

This combination will restore balance in your jaw joints.

Read 4 tweets

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