This post is for people with chronic pain and posture problems.

Your body needs strength and mobility to function, and many lack both.

Follow these three steps to resolve your issues or ensure they do not worsen over time:

Step 1: Check if all your muscle groups are strong enough to support your weight (0:04)

Many people jump into intense workouts with muscles that cannot support their body weight.

Let's say the muscles along the back of your legs are weak because you sit all day.

You might be able to stand and walk around, but you do so inefficiently, placing excess pressure on your joints.

This weakness means you worsen your pain or posture issues whenever you move, and it doesn't improve over time unless you address it.

I always start with investigative bodyweight exercises to see how well a client's muscles support them, except for shoulder blade muscles, where I use a lightweight.

These motions expose weaknesses and build the foundations for patching the leaks before moving on to more intense yet effective workouts.

Step 2: Stretch all your muscle groups to find underlying stiffness (1:01)

Stiff muscles stress your body and mind, and stretching exposes this excessive tension.

You'll find that some of your muscles are worse than others, and they're the ones wreaking havoc on your body.

The most common places I find this stored stress in my assessments are the Quads, the Pecs, and the Lats and Calf muscles.

Stretching these stiff muscles will make you move smoother and feel more relaxed throughout the day.

Step 3: Expose all your muscle groups to a gradually increasing resistance (2:19)

You can take your body to the next level once you've built enough foundation strength and mobility.

Apply more resistance in your exercises so that they can lift more than your weight, making them more resilient and powerful.

That's when I will use external weights or add pauses and slower tempos for people who lack equipment.

Life becomes much easier physically when your muscles lift more than your body weight. Exercises for Step 1:

Here are some exercises I use to assess if your muscles can support your weight effectively:

- Neck Extensions (0:03)

- Y Raises (0:09)

- External Rotations (0:15)

- Hip Bridges (0:21)

- Hip Hinge (0:33)

- Body Weight Squat (0:39)

- Split Squats (0:46)

- Calf Raises (0:52)

A small increase in muscle mass and strength significantly improves our lives.

You feel the benefits with only a fraction of the results of the advanced fitness specimens on social media.

Not sure where to start? These six home exercises build you up to the next level. 1/ Hip Thrusts

Sitting erases the muscle along the back of your legs and hips.

This weakness makes your posture collapse and places a great amount of pressure on your lower back when you move.

Nearly all sedentary people I work with are weak and underdeveloped there.

🎯Do 8-10 reps and hold for 3 seconds at the top.

The excess tension we hold in our muscles becomes the stress in our minds

Use this mobility routine to let go of the pressure after a long day

The stiffness you feel from head to toe evaporates in less fifteen minutes: Do this sequence 1-3x

1 - Kneeling Neck Stretch

⏰ 30-60s
🎯 Deep Neck Flexors

Front Squats transform postures, yet few people have the mobility to benefit from them.

The Barbell Rack position is a reliable indicator of the state of your upper body.

You should be able to hold your elbows forward, and many can't.

How to transform your posture in 4 steps: Step 1: Stretch your Forearms

Your grip muscles hold a lot of tension.

This stretch relieves pressure from your wrists to elbows and neck, allowing the barbell to slip to the tip of your fingers and rest on your shoulders.

Hold for 30-60 seconds.

Muscle strength is vital in achieving long-term success

Physical weakness drains energy and endows you with chronic pain and bad posture

I train adults who became inactive over time and are now paying that price

Four exercises my clients wish they had done sooner:

1/… https://t.co/FH0HwVGQFytwitter.com/i/web/status/1…
Ambition and drive become scarce when chronic pain and bad posture drag you down.

You lose your edge and become sluggish from the sleepless nights.

The people who consult me for pain and posture-related problems ignored their muscles in favor of their careers and waited too… twitter.com/i/web/status/1…

If you don't like how your posture looks, answer these three questions:

- How strong are the muscles that pull my shoulder blades together?

- How strong are the leg muscles that keep me upright?

- How stable am I when one foot lifts off the ground, barefoot?

The answers are… twitter.com/i/web/status/1… The muscles pulling your shoulder blades together are essential, and things go wrong when one of them slacks off.

I've assessed many people in chronic pain who failed these simple motions.

It's as if their Rhomboids had disconnected from the system and stopped working over the… twitter.com/i/web/status/1…

How to have lower back pain forever

Chronic lower back pain is more popular than ever among us.

Follow these six habits to elicit this life-changing feeling.

I've worked with many back pain clients over the years, some of whom had suffered daily for over a decade, and they all… twitter.com/i/web/status/1… Sit all-day

The chair is humanity's greatest innovation because it replaces your archaic leg and abdominal muscles.

This progression impairs your ability to stand upright without draining too much energy, leading to more seated time-winning.

Sit into the future and leave these… twitter.com/i/web/status/1…

One stretch and one exercise for the most typical pain points in our bodies

The site of your pain is never the source, and ignoring this reality keeps you in a vicious circle.

There are always one or more dysfunctional muscles found nearby in my assessments, either by being too… twitter.com/i/web/status/1… I use these tools with my clients over lengthened periods, from weeks to years. Doing them once may not resolve your issue, though sometimes it does.

Restoring the strength and flexibility of a muscle takes time and consistency. You will likely have to use the exercises and… twitter.com/i/web/status/1…

Training the triceps is vital for everybody, not just the bros.

The back of your arm's longest muscle head crosses your shoulder and connects to your wing bone.

This link stabilizes the joint, and many are weak there because they never train their triceps.

Build a balanced… twitter.com/i/web/status/1… The triceps stand between your grip and your shoulder blades.

Many neglect this connection.

Telltale signs of weak horseshoe-shaped long heads include:

- Slumped shoulders
- Chronic pain
- Inability to do push-ups and dips

Don’t miss out on this powerful muscles’s support.

Many people ask about standing desks.

They are superior for the long-term health of your muscles, though only if your body is ready.

You likely need more strength/stamina to avoid new issues if you've been inactive for years.

Eight ways to withstand a standing desk:

1/ Build… twitter.com/i/web/status/1… 1/ Build your upright stamina with steps

Many people spend nearly all of their days seated. Their muscles aren't used to the load of their weight, let alone the length of effort needed.

You need more daily steps if you ask me about standing desks.

Walking will do many positive… twitter.com/i/web/status/1…

For people with lower back and sciatica pain, read this post carefully.

Absurdly stiff quads are typical amongst my clients with your symptoms.

They feel better after they stretch out all the tension.

This video shows six ways to free the front of your thighs:

1- Leaned Back… twitter.com/i/web/status/1… 1/ Leaned Back

I've seen too many people who could not bring their hips to their heels. They had so much tension stuck along the front of their legs that they failed to bend their knees while leaning back.

How much space is there between your heels and your hips?

Which leg is… twitter.com/i/web/status/1…

The one thing everybody must know about our bodies is how quickly muscles adapt to our environments.

A few hours of sitting changes the tension in your legs, a harmful imbalance if left rampant over the years.

You become reliant on your chair because that is how you spend most… twitter.com/i/web/status/1… Romanian Deadlift/

I've observed that many clients who consulted me for lower back pain could not hinge their hips properly.

They relied on their spinal muscles to lower their upper bodies and pick things up instead of their powerful legs.

This disconnect is easily fixable,… twitter.com/i/web/status/1…

Six stretches everybody must do before going to bed tonight:

The goal is to relieve the tension gathered throughout your day and increase blood flow into those stiff areas.

Make this sequence a daily habit to prevent serious mobility issues.

You also turn off the light… twitter.com/i/web/status/1… 2/ Wrist Stretch

People who work with their hands all day must take better care of their forearms, whether they type on their keyboards/cellphones or use tools.

The tension accumulates in your lower arms over time and reaches a point where it affects every joint from the wrists… twitter.com/i/web/status/1…

The Ten Posture Commandments: Follow these edicts to ensure your body keeps an upright, well-balanced stance for the rest of your life.

Many people with slumped shoulders lack the mobility to rotate properly.

Your hand should point toward to ceiling at the top of a Kneeling Rotation.

I’ve assessed multiple clients who couldn’t even come close.

Use this exercise to improve your posture quickly. I love to combine dynamic motions and static stretches. They complement each other so well.

https://twitter.com/mythoughtfood/status/1639703566280474627

The weekend is perfect for unwinding the stress loaded in our bodies.

Serious problems start when you let this tension accumulate over time.

Many of my clients in chronic pain waited too long before caring for their muscles.

You pay the price decades later. twitter.com/i/web/status/1… Do the stretch above between sets of Unilateral Z-Presses if you have a hard time lifting the dumbbell straight above your head.

https://twitter.com/mythoughtfood/status/1638649234449727488?s=46&t=0Gy70kta-67-DrXXIocc4A

Few exercises expose abdominal weakness as much as the Unilateral Z-Press.

Your glutes and obliques also stabilize your lower spine as you lift the weight.

I’ve seen many people fail to sit straight due to mobility restrictions.

This motion is a body saver. Move on to the two-handed variation once you are more balanced.

You need more mobility and core strength to stay upright with both dumbbells.

This thread is for people with stiff or painful necks.

The most vital step to relief is finding and addressing the root causes.

Here are six potential sources fuelling your problem: 1/ Limited Shoulder Mobility

Shoulder freedom is essential to your neck's well-being.

Your mobility decreases because your arms only ever move in one direction to hold something in front of you.

This restriction stresses your neck every time you move them.

T3 Raises rapidly change people’s postures.

They strengthen an essential muscle to pull your shoulder blades down that is often weakened by inactive lifestyles.

Use this exercise to protect your neck and shoulders for a lifetime.

Once to twice a week is more than enough. Reconnect your Lower Trapezius:

https://twitter.com/mythoughtfood/status/1396199001440018434?s=20

Seated lives wreck people’s lower backs in many ways.

You get hurt when you pick things up because your glutes and hamstrings are too weak.

Back Extensions teach you how to hinge your hips and load these powerful muscles properly.

They are life savers. Your lower back is built to support, not to lift things.

You have powerful muscles along the back of your thighs to carry the load.

Long seated hours make them obsolete, so you lift with your lower back to compensate.

Some people needs weeks of practice before getting it right

Weak bodies waste energy.

Your muscles drain more resources when you stand and move because they work harder.

You also end up with more wear and tear.

This video shows 4 exercises to patch common energy leaks: Higher energy levels are usually one of the first things people notice when they strengthen their weakest muscles.

You move around and get through your day much easier when you can support your body weight.