How to resolve or prevent chronic joint pain:

- Stand/walk more during the day

- Find and strengthen your weakest muscles ( Hint: most of them are on your rear side)

- Narrow the strength-gap between your left and right limbs

- Train your feet daily

- Fix your sleep
1/ Stand and walk more

Sitting for too long numbe the muscles from your upper back down to your spine and your legs.

Stand and walk often during the day to keep them loaded and prevent them from becoming too weak to support you.

You’ll also love the extra brain power.
2/ Find and strengthen your weakest muscles

All your muscles work together to execute a movement.

A link in the chain that fails to pulls its part will force others to compensate and cause pain over time.

You’ll never improve without fixing the source. Find the weak link.
3/ Narrow the strength-gap between your left and right limbs

You’ll always have a dominant side, but the motions you repeat the most can worsen this discrepancy.

Ex: Play a sport that favors one side, sit cross legged, hold a purse/briefcase.

Unilateral exercises fix this:
4/ Train your feet daily

The feet have lost the war against modern lifestyles, rendered useless by arch support and inactivity.

Weak soles impair your body and the quality of your movements, even when you wear shoes.

They need daily exercise to stay relevant.
5/ Fix your sleep

Low sleep quality is typical nowadays.

Many people miss out on the most essential recovery process.

Your wears and tears never repair because they lack the much needed night time growth hormone production.

Make sleep quality a priority.

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More from @mythoughtfood

17 Oct
6 Tips to Improve Your Neck Mobility:
1/ Strengthen Your Serratus Anterior

This typically neglected muscle anchors your shoulder-blade into your rib cage.

A weakness there puts excess pressure on your neck when you move your arms.

Do more Scapular Push-Ups to assess and strengthen the boxer’s muscle.
2/ Strengthen Your Lower Trapezius

Many lifters have a much stronger Upper than Lower Trapezius muscle.

They can shrug a heavily loaded barbell yet can’t lift a light dumbbell past their ear during T3 Raises.

This dysfunction pulls the shoulder-blades up and stresses the neck.
Read 7 tweets
15 Oct
Our necks have a vital mission, move and protect the head.

The extension of your core bridges body and brain.

Train your neck as much as your abdominals and you’ll be more stable than ever.

This thread presents exercises to steady the weight of the world on your shoulders.
1/ Chin Tucks

You weaken your extensor muscles when you look down at a screen all day.

This exercise will balance the front and back of your neck to give you some much needed support.
2/ Neck Supports

A similar movement as the first except with more resistance.

You push your head into the exercise ball, which then tries to shove you right back.

You’ll feel power jolt through your upper back muscles after this one.
Read 9 tweets
23 Sep
Few exercises expose bad hip mobility better than the Split Squat.

You should see how many people who consult me for pain and posture issues fail this movement.

They either lack the balance or their hips are too tight to go through a full range of motion.

Can you do 12/leg?
Start with your front-foot elevated if you have terrible hip/ankle mobility and weak knees.
Split Squats combined with Unilateral Hip Thrusts will repel the ill effects off sitting on your lower back.
Read 6 tweets
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.
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
29 Aug
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.
Read 5 tweets
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

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