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CO2 + T3 + B1 Profile picture
@spheno_xiphoid
Jun 24 • 4 tweets • 2 min read • Read on X
The obliquus capitis inferior contains the highest muscle spindle density in the body. It acts like a sensory organ, constantly coordinating rotation of the skull with both the eyes and inner ear.

This muscle needs integrated movement and training, not constant release.Image
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Your suboccipitals probably need to be strengthened. Exercise them along with your eyes.

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More from @spheno_xiphoid

CO2 + T3 + B1 Profile picture
Jun 2
Skin cells and hair follicles are always in need of energy. Instead of fussing with expensive peptides why not give them what they need?

Topical creatine protects these cells from stress while also providing the energy they require to do just about everything. Image
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In addition to skin health and appearance, creatine could also function as a means to calm and/or eliminate inflammatory skin conditions such as bug bites, rashes, eczema, etcetera. This again highlights the fundamental importance of energy in all aspects of biology. Image
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The basic forms of creatine --monohydrate, and HCl-- work well for this, as long as they don’t irritate your skin (unlikely). They can be sprinkled into your existing skincare serums or mixed with water just prior to application.
Read 4 tweets
CO2 + T3 + B1 Profile picture
May 27
Movement is driven by groups of muscles and fascia working as one. These “myofascial slings” are what allow for powerful yet beautifully efficient movement. Training with these in mind can enhance performance, reduce injuries, and lend to an aesthetically pleasing physique. Image
The basis for the myofascial slings is the spinal engine; the spine being the axis for all movement in all three planes --not a stationary “stable” column. These slings help with the rotation and counterrotation characteristic of the human spine.
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Most power is generated through the posterior oblique sling (POS) This includes the latissimus dorsi and the gluteus maximus, joined by the thoracolumbar fascia. These drive the arm and opposite leg into extension. Image
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Read 12 tweets
CO2 + T3 + B1 Profile picture
May 21
Many issues of the jaw --pain, clicking, tightness, tinnitus-- can be traced back to weak and/or otherwise dysfunctional pterygoid muscles.

Here is an exercise that can help you turn on these muscles and restore proper function of the jaw: Image
Take this exercise slow and feel your pterygoids contract as best you can while keeping the muscles beneath your tongue and in your neck somewhat relaxed.

As you get better you can try opening and closing your jaw in this same fashion. Image
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The role of the tongue on the soft palate is to (partially) relax the suprahyoid muscles which often compensate for weak pterygoid muscles. Image
Read 4 tweets
CO2 + T3 + B1 Profile picture
Apr 23
Humming or singing is an easy way to stimulate your thyroid. The combination of the mechanical vibrations plus the shared vagal innervation of the vocal cords and thyroid improves blood flow to the gland increasing the synthesis and secretion of its hormones. Image
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This study found that vibratory stimulation near that of the human voice achieved the following in thyroid epithelial cells:

↑Metabolic activity
↑Thyroglobulin, sodium-iodine transporter gene expression
↑ROS (from increased metabolic activity)

In all this would lead to increased synthesis and subsequent secretion of thyroid hormones.Image
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Although not analyzed in the study, the larynx and the thyroid are both innervated by the vagus nerve. Speaking, humming, or singing will pique activity of the vagus nerve which also controls the blood supply to the thyroid gland.
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Read 5 tweets
CO2 + T3 + B1 Profile picture
Apr 12
The orbicularis oculi (OOc) are some of the most impactful muscles of the face. They help provide a natural face lift, assist in “hunter eyes”, aid lymphatic drainage, and even open up your sinuses/nasal passages. These muscles can have tremendous effects on your appearance. Image
The most basic function of the OOc is to close the eyes as they contract toward the medial canthal ligament. This shuts the eyelids to varying degrees: gently closing, tightly closing. The ring-like structure behaves somewhat like a sphincter. Image
Given how many other muscles attach to or near them, their tone can indirectly affect the rest of the face. When they are weak they may cause the rest of the face, beneath the eyes, to sag or loosen. Note how the fibers of the zygomaticus minor muscle attach to the OOc. Image
Read 10 tweets
CO2 + T3 + B1 Profile picture
Mar 26
Your autonomic nervous system (ANS) regulates your experience of life from behind the scenes. Sometimes it can feel like it is working against you, making life more difficult than it needs to be. Here are some simple ways to get you and your nervous system on the same page. Image
Slow exhales...

Slowing down your exhales is one of the easiest ways to calm your nervous system. This helps increase CO2 retention (tissue oxygenation) and the flow of cerebrospinal fluid in the brain. Breathing into a paper bag has a similar effect.
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Hydrate…

The ANS is sensitive to changes in water balance. This requires a number of minerals, including:

-Sodium
-Potassium
-Magnesium
-Calcium

These can be sourced through food but a dedicated electrolyte mix used in water, juice, or milk can make this much easier.Image
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Read 18 tweets

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