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Alex Bernier Profile picture
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29 Aug, 5 tweets, 2 min read
Our calf muscles protect our knees and ankles, yet most people ignore them in their workout routines.

They are your posture’s first vertical pillars from the ground and must be up to par.

Train them well to withstand the physical demands of your life. Image
You can train your calves anywhere, standing or seated, without the need of equipment.

Take a pause at the bottom of each rep to stretch all these tissues.

Weighted calf exercises will enhance this mobility effect. Image
Do one and two legged exercises. You’d be surprised how much weaker one side can be compared to the other.
4 ways to train your calves:
The most intense calf workout I ever did:

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More from @mythoughtfood

Alex Bernier Profile picture
30 Aug
Our wings weigh more than we think, and few have the strength to support them anymore.

The modern world weakens your scapular muscles without training, unable to steady the thick bones on your back.

You compromise every arm motion once you lose this support.

Act now.
Start with daily movements:
One of the most failed exercises I find in my Muscle Assessments.

Many people have poor control of their lower trapezius and lack the mobility to use them through a full range of motion.

Not good.
Read 8 tweets
Alex Bernier Profile picture
23 Aug
We navigate the world with our muscles.

They help you breathe and even fuel your immune system during infections.

The loss of muscle mass known as Sarcopenia is a serious risk factor with severe implications on your health.

This thread will shed more light on the matter.
Sarcopenia refers to the decline of muscle mass, strength, and quality stemming from:

- Aging
- Inactivity
- Chronic diseases
- Cancer progression
- Nutritional deficiencies

This progressive condition affects 10% of the older adult population, up to 40% in nursing homes.
The quantity and quality of your muscles influence your movements and how you breathe or swallow.

Your inner armor also affects your immune response and metabolic stress during acute infections or major surgery.

More muscle mass = More protection.
Read 7 tweets
Alex Bernier Profile picture
7 Aug
Our back muscles are essential to an upright life, yet few people give them the time of day.

Your posture stands no chance against this weakness.

Rear-side muscle strength is a must in today’s world.

Your body will fall forward otherwise.
Strength train for the benefit of your skeleton, and you'll find an endless source of motivation.

Most of your back muscles have their tendons pass through your arm pits.

This area gets real tense when you lift heavy weights or spend your day typing away.

Use your thumb to gently massage your arm pits, or even better, get a deep tissue professional do it for you.
Read 4 tweets
Alex Bernier Profile picture
2 Aug
A small gain in leg strength has a big impact on our postures.

You take pressure off your spine and improve your ability to move.

A weak lower body will wear your out slowly over time.

Strengthen them 1-2x/week + daily walks to give your posture the support it deserves Image
You sit on your body’s most powerful muscles all day long and choke the strength out of them.

Your posture collapses slowly over the years until you can’t support yourself anymore.

Avoid this fall.
Leg workouts affect more than your muscles.

They improve blood flow through your lower body.
Read 5 tweets
Alex Bernier Profile picture
29 Jul
All the brainpower needed to supply our jaws and faces leaves a trail of tension along its passage.

This pressure can build up in excess, wreak havoc on your joints and muscles, then lead to pain and dysfunction.

Many are unaware they hold so much stress there.

Relieve daily.
Step 1 - Jaw Massage

Step 2 - Temple Massage

Read 8 tweets
Alex Bernier Profile picture
27 Jul
The fine muscles of the face fill our words with life.

They are interwoven to do complex movements that mirror your thoughts as you express yourself.

The greatest Renaissance artists studied how these muscles worked together to better express their subject's emotional state.
These pictures show the many different muscles that light up to produce a specific expression.

journals.plos.org/plosone/articl…
Case study of a woman who fixed her nighttime mouth-breathing and heavy snoring by strengthening her lip muscles for two months.

Read 4 tweets

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