Wednesday, August 3, 2022
HomeMen's HealthPodcast #813: Future-Proof Your Physique by Training Good Posture

Podcast #813: Future-Proof Your Physique by Training Good Posture

A variety of us have niggling bodily pains. A bum knee, a good hip, an achy again. My visitor would say that the reason for these maladies, in addition to their remedy, can doubtless be traced to a typical supply: your posture.

His identify is Vinh Pham and he’s a bodily therapist and the writer of Sit Up Straight: Future-Proof Your Physique In opposition to Power Ache with 12 Easy Actions. At the moment on the present, Vinh explains the issues that may come up once we don’t stand and sit correctly, and easily sit an excessive amount of on the whole, and the way these issues will be prevented by practising good posture. He explains what good posture seems like when you’re sitting and standing, and the cues that may assist maintain your physique well-aligned. Vinh shares the perfect ratio of sitting to standing to intention for all through the day, and a greater strategy to maintain your cellphone so that you don’t get one thing referred to as “tech neck.” Vinh then walks us by some workout routines you are able to do to handle bodily points it’s possible you’ll have already got, from tight shoulders and hips to decrease again ache.

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Brett McKay: Brett McKay right here and welcome to a different version of the Artwork of Manliness podcast. A variety of us have niggling bodily pains, a bump knee, a good hip, an achy again. My visitor would say that the reason for these maladies, in addition to the remedy can doubtless be traced to a typical supply, your posture. His identify is Vinh Pham and he’s a bodily therapist and the writer of Sit Up Straight: Future-Proof Your Physique In opposition to Power Ache with 12 Easy Actions. At the moment on the present, Vinh explains the issues that may come up if we don’t stand and sit correctly and easily sit an excessive amount of on the whole and the way these issues will be prevented by practising good posture. He explains what a superb posture seems like once you’re sitting and standing and the cues that may assist maintain your physique nicely aligned. Vinh shares the perfect ratio of sitting to standing to intention for all through the day and a greater strategy to maintain your cellphone, so that you don’t get one thing referred to as tech neck. Vinh then walks us by some workout routines you are able to do to handle bodily points it’s possible you’ll have already got, tight shoulders and hips to decrease again ache. After the present’s over try our present notes

Alright, Vinh Pham welcome to the present.

Vinh Pham: Hello Brett. How are you?

Brett McKay: Doing good, man.

Vinh Pham: Thanks for having me.

Brett McKay: Effectively, Hey, it’s a pleasure. So you’re a bodily therapist and also you deal with excessive profile athletes, enterprise individuals as nicely. And you bought a brand new e-book out, Sit Up Straight: Future-Proof Your Physique In opposition to Power Ache with 12 Easy Actions. What’s your method to bodily remedy like? What are you doing that’s completely different from, say if somebody went to bodily therapist, how would your method be completely different from a number of different bodily therapists?

Vinh Pham: Yeah, so like a easy analogy I at all times use is, you understand, all people right here understands pores and skin muscle and bones, and in addition there’s this fourth part referred to as fascia that not lots of people perceive or are even conscious of. However for no matter motive within the trade, they cut up up the rehab trade and pores and skin muscle bones. So pores and skin is therapeutic massage therapist. Bone is chiropractor and muscle is bodily therapist. After which when it comes to fascia, nobody even, there’s no career that actually particularly focuses on the fascia and we will speak in regards to the fascia later. However so, when you have a difficulty, when, let’s say you could have knee ache or you could have low again ache, more often than not it’s a composite, truly not on a regular basis, it’s a composite scenario. It’s like, is your challenge 30% pores and skin, 30% bone, 10% fascia or is it 50% muscle, 10% this, 10% that, you get what I imply?

Brett McKay: Yeah.

Vinh Pham: So then, as a result of it’s like a composite scenario, however we’re solely educated in a single area within the trade. In order a bodily therapist rising up, each challenge that I’d encounter, I’d at all times attempt to both strengthen it or stretch it. So I’d at all times be targeted on the muscle as a result of that’s how they have been coaching me. And if I used to be a chiropractor, I’d in all probability method that very same challenge with, manipulations, joint manipulations or bone manipulations.

And if I used to be a therapeutic massage therapist, I’d simply mainly attempt to, “rub the ache away.” So simply rising up within the bodily trade, seeing tons of tons of sufferers, I began realizing like, “hey, if the particular person was dominantly a muscle challenge, I’d be the best resolve ever. But when it was something remotely out of my area, I’d do not know tips on how to repair it.” However I at all times knew there was a strategy to repair it, so in that course of, what I’d say did completely different, however to me was simply frequent sense is I primarily simply went to coach with completely different chiros. I went to coach with completely different therapeutic massage therapists. I went to coach with clearly different bodily therapists and I simply began studying about simply the entire artwork of therapeutic on the whole. And I simply dove myself in that complete discipline and within the course of, I primarily created my very own model of remedy, which is type of similar to blended martial rehab, you understand?

Brett McKay: Alright. So, you’re taking issues from completely different domains and making use of in an multi functional factor, relying on what the particular person wants, proper? So it’s like for those who, they arrive to you.

Vinh Pham: Sure. Precisely.

Brett McKay: Yeah. They arrive to you, it’s a muscle challenge, okay. We’re gonna do some strengthening if it’s a joint challenge. We’ll do one thing else with that.

Vinh Pham: Sure.

Brett McKay: Effectively, we’ll speak in regards to the fascia ’trigger I feel that’s actually fascinating. I wanna convey that, circle that up. However I wanna discuss, let’s get into your e-book. As a result of this e-book Sit Up Straight looks as if it was written in response to the pandemic as a result of with the pandemic, individuals began, lots of people began working from dwelling and also you began noticing individuals coming to you with completely different points that you just hadn’t seen earlier than. Perhaps you had seen earlier than, however not as ceaselessly. How did the pandemic have an effect on individuals’s our bodies? And like what sort of illnesses did you see extra of in your clinics?

Vinh Pham: Yeah. Typically, the loopy stat is the typical desk employee sits about on common 15 hours a day. So from sitting at work to sitting at dwelling, watching TV or hanging out on the sofa, which is insane if you concentrate on it. After which throughout the pandemic, they sat two hours longer than that. So individuals on common have been sitting 17 hours a day. So, for those who’re sleeping seven hours, that’s just about your complete day [chuckle], you understand? In order that’s truly, so it’s loopy how a lot individuals have been bodily inactive throughout COVID as nicely. In order that exacerbated a number of points like again ache, neck ache, I’d say have been the 2 most important ones that confirmed up much more. And in addition as a result of at their workplace, they’d actually good setups, at dwelling they have been working from seats that have been too low or slumped on the sofa or engaged on of their mattress. And this induced all these points to indicate up of their our bodies.

Brett McKay: Okay. So that you had a number of issues happening. First, individuals have been simply sitting poorly as a result of they didn’t have an ergonomic setup at dwelling. They have been simply making do with what they’d. I do know, you understand, I earn a living from home and typically I’ll be on the sofa and I’ll type of be slumped over and I’m like, “this isn’t good for me.” They’re doing that much more but additionally simply being inactive, doubtless weakened muscular tissues that we use to assist ourselves. And so that you in all probability, that’s why you noticed extra again points ’trigger individuals’s backs have been weak ’trigger they weren’t utilizing them.

Vinh Pham: Mm-hmm. Completely.

Brett McKay: So, okay. The pandemic’s acquired so much… Individuals acquired a number of points and what you do with what’s kinda curiosity together with your follow is when somebody involves you for a bodily remedy go to, the very first thing you do is you ask them, nicely, let me take a look at your posture. A variety of occasions once you go to bodily therapists workplace, they only wanna know like, “what’s hurting?” After which they only take a look at the factor that’s hurting, proper? So when you have a knee challenge, they’re gonna take a look at your knee straight away. You do, you’re gonna get to the knee however the very first thing you’re gonna do is like, “nicely, I wanna look… Simply rise up, let me see the way you stand.” Why take a look at the posture? How can somebody’s posture assist you determine what’s inflicting ache downstream?

Vinh Pham: Yeah. I imply, Brett, for those who stroll right into a room and also you see there’s water on the bottom, do you essentially simply… Okay, positive, you’re gonna clear the water on the bottom, however then what are you subsequent? You’re gonna be like, “The place did the water come from?” After which, subsequent factor you understand, you’re gonna lookup on the ceiling, then you definitely’re gonna begin wanting within the pipes, and also you’re gonna begin tracing again the place the water got here from. You don’t simply scrub the water away after which wait there, after which two hours later, there’s extra water once more. And you retain scrubbing the water continuous and also you simply cease there. [chuckle] Subsequent factor you understand, there’s undoubtedly a pipe that’s damaged within the room someplace and that’s inflicting water to construct up at this space that you just maintain cleansing.

I take a look at ache the identical manner. Somebody is available in, their knee hurts. To let you know the reality, more often than not when their knee hurts, it’s in all probability the very last thing I take a look at. If it’s not like a acute, like a traumatic harm, if somebody didn’t hit your knee, I in all probability wouldn’t take a look at your knee first. In case you got here in from like, “Hey, hear, I’ve been operating for some time and my knee hurts.” I in all probability begin your foot or begin your hip, as a result of your knee’s in all probability doing an excessive amount of. It’s in all probability taking the brunt of the load as a result of it’s the one factor that’s working correctly. And that’s what lots of people don’t take into consideration. And I at all times use this analogy when… Again within the days after I was in highschool and even grade faculty, I’d be… Had been you ever a part of group tasks, Brett?

Brett McKay: Yeah. Certain.

Vinh Pham: Yeah. So group… You’re a part of a gaggle undertaking. You get assigned a workforce after which there’s at all times one man doing extra work than everybody else, yeah?

Brett McKay: Proper.

Vinh Pham: [chuckle] There’s one man doing extra work and there’s one man that’s slacking and there’s possibly like two folks that’s… Let’s say mid-range. Let’s say there’s 4 individuals. Basically, the one that works probably the most is basically the one who will get probably the most trauma and stress on his physique. Agreed?

Brett McKay: Agreed. Yeah, yeah, yeah.

Vinh Pham: Yeah, precisely. So, as a result of he has probably the most workload versus the opposite individuals that aren’t doing as a lot work, you want… So as, for instance, let’s say the one that does probably the most workload is the knee, so then the hip and ankle usually are not working correctly. To ensure that me to resolve your challenge, I don’t strengthen the man who does probably the most work. I’m going to the opposite lazy guys, the slackers, and I’m going, “Hey, get up. It’s time to contribute to the workforce.” And that’s, actually has helped me resolve so many points, simply pondering like that.

Brett McKay: Effectively, so let’s say somebody’s acquired dangerous posture, what are some typical methods you see the physique compensate for that dangerous posture? And the way does that create issues?

Vinh Pham: Yeah. Posture is simply… After I take a look at somebody’s posture, primarily it simply tells me the place you spend most of your time. It’s the place you’re most snug. In case you wish to slouch so much over time, as you retain slouching, as you’re sitting for 15 hours a day, that slouch posture is gonna translate into you strolling slouched. It’s gonna begin translating to you modifying your middle of mass extra ahead, for instance. So all of those little issues, after I take a look at your physique, I can begin seeing how you want to make use of your physique. So, let’s say, for instance, you want to take a seat extra on the left aspect, on left butt cheek, over time, your ribcage is gonna begin tilting to the fitting. So that you’re gonna begin getting squished in the fitting aspect of your physique, since you’re at all times leaning into your proper… Leaning into the fitting aspect of your physique, however like, placing all of your weight in your left butt cheek. So for those who rise up, you’re naturally gonna have a scrunched look on the fitting aspect of your ribcage. So think about for those who carry that into once you’re squatting and also you’re loading your physique, that’s gonna begin creating points in your decrease again, as a result of your ribcage is gonna be tilted, due to all this time you’ve been spending sitting down on the sofa a sure manner and it begins translating into your workout routines. Does that make sense?

Brett McKay: Yeah, that is smart. I do know like with shoulders, a number of occasions individuals have their shoulders rounded and that simply causes issues to get tight in your again, and even in your chest. Your chest muscular tissues are gonna be type of scrunched ahead and it’s simply gonna get used to that. And so lots of people get issues with their, a pec tear once they’re doing a bench press, as a result of just about all day they acquired their shoulders slumped ahead.

Vinh Pham: Completely. After which even the shoulders slumped ahead, so as to add slightly bit nuance to that, it’s primarily, a number of occasions, not solely is it from the shoulder, nevertheless it’s additionally from this place referred to as the thoracic backbone, which is your mid-back. And from slouching on a regular basis, naturally your thoracic backbone, the center a part of your again, begins bending ahead, flexing ahead, and that begins locking up your shoulder in that place. So so as to repair rounded shoulders it’s not solely essential to work on the shoulders, but additionally essential to realign your thoracic backbone.

Brett McKay: Effectively, one other challenge once you discuss dangerous posture, oftentimes when individuals have that kind of rounded higher again, kinda slumped like a caveman, that causes your hips to go ahead as nicely. So that you kinda have that out of alignment as nicely, and that may trigger issues once you’re strolling or operating.

Vinh Pham: Yeah, completely. Effectively, simply so that you can perceive easy mechanics, like once you’re sitting, you’re primarily posterior tilting your pelvis, which is basically, it’s such as you’re tucking your pelvis underneath you. After which that in flip will trigger your thoracic backbone to slouch, that in flip will trigger your head to return ahead. And in addition, from a foot perspective, it’ll naturally trigger your foot to supinate, which is basically crunched. Go into the next arch place. So all of these issues begin providing you with that Hunchback of Notre Dame look that all of us don’t need. [chuckle]

Brett McKay: Proper, proper. No, after which… However yeah, it seems dangerous, but additionally it might probably trigger a number of issues for those who’re bodily lively.

Vinh Pham: After all.

Brett McKay: That’s why you may… You begin operating and also you’re like, “Man, my hip feels out of whack.” Effectively, it’s in all probability as a result of your posture’s been dangerous all day.

Vinh Pham: After all, since you’re loading in an unaligned place and that causes compensation patterns, since you nonetheless wanna get from level A to level B. And for those who’re mentally powerful, you push your self by the ache, and subsequent factor you understand you could have plantar fasciitis, you could have hip points, you could have neck points, all these items.

Brett McKay: Effectively, one other factor that’s contributed, in all probability has induced completely different issues that didn’t exist, I imply, they existed, however not as ceaselessly 25, 30 years in the past, was with smartphones. Individuals have this factor that you just name tech neck. What’s tech neck?

Vinh Pham: Effectively, tech neck is simply merely this factor referred to as ahead head posture, which primarily over time your chin simply begins to float ahead and also you begin creating this bump at the back of your neck. And also you primarily are shifting… You begin rotating and shifting your neck from the highest a part of your backbone and never having any movement within the decrease a part of your backbone. In your neck… Or, sorry, decrease cervical, which is the decrease a part of your neck. In order that causes a number of points, complications, could cause nerve irritation, that may additionally trigger so many, so many, so many points. Your neck can cramp once you’re driving, let’s say you’re checking your blind spot and also you’re caught in a tech neck place. And once you rotate, as a result of it’s not optimum rotation, you can begin pulling in your muscular tissues of the neck. So many issues can occur from tech neck. So undoubtedly one thing to work on total.

Brett McKay: Okay. So typically individuals have dangerous posture. There’s hunch ahead. That may trigger points in your shoulders, your neck, your center of your again, decrease again ache as nicely. Trigger challenge in your hips. That’s in order that’s like why you take a look at simply when somebody involves you, like, let me see, simply stand. Let me see the way you sit as a result of that dangerous posture could cause your physique to compensate in methods that’s unhealthy. Let’s discuss this. What does good posture appear like then? Like if somebody, ’trigger I feel when individuals sometimes assume like good posture, they assume like, you’re like army straight, nevertheless it’s not that proper?

Vinh Pham: Yeah. I feel good posture is basically simply easy motion. Even after I discuss posture, I discuss like, I don’t actually consider that there’s static posture is basically, every part’s simply dynamic. Even once you’re standing nonetheless “nonetheless”, there’s at all times a shift that’s taking place the place you’re your muscular tissues are continuously holding you in that “nonetheless” place. So even once you’re sitting is dynamic, even for those who’re attempting to be as nonetheless as potential. So good posture to me is like ensuring that you would be able to transfer nicely, giving your present physique and you’ll transfer ache free and you must be aligned. So you must be primarily, you understand, once you’re sitting, for instance, sit at a 90 to 110 diploma angle together with your eyesights like having the ability to look ahead and never essentially down or up.

Brett McKay: Let’s say you’re at your workspace. Your head needs to be in step with your shoulder and physique. There needs to be no rounding of the shoulders. Your chin shouldn’t be poked out. Your elbow needs to be give or take at 90 levels. So that you don’t find yourself having irritation in your ulnar nerve. And you understand, your toes needs to be making contact with the bottom. And one of many most important issues about, “good posture” is over time, I would like you to have the ability to sit up. Sit up is nearly like the top that you just wanna work in the direction of. And clearly for most individuals attempting to perk up goes to be effortful for them. So due to very, you understand, possibly they’re not robust sufficient to do it. Perhaps they’re too tight. Perhaps they’re not educated nicely sufficient. Perhaps their physique received’t permit them to. They usually’re naturally extra snug within the slouching place and that’s okay. However over time we need to finally make you have the ability to attain these positions. And in relation to like motion and good posture on the whole, like everybody can typically inform. You ever watch the Olympics, Brett?

Brett McKay: After all.

Vinh Pham: Yeah, precisely. So that you ever seen actually good athletes transfer or gymnasts transfer. There’s a lot effortlessness of their motion, in how they stand, in they transfer their arms, transfer their legs, you understand, do again flips and stuff like that. And that simply comes with good coaching. And it’s the identical factor for sitting like you have to be, over time, you have to be coaching to take a seat correctly. It’s not about like, oh, unexpectedly you simply have to pay attention to it after which your physique will permit to perk up. It doesn’t work that manner.

Brett McKay: No. Yeah. You lay out some cues for a superb posture typically. And there’s some good ones you may simply observe right here. Your ears are align over your shoulders. So that you don’t have just like the tech neck factor happening, your shoulders are aligned above your hips. And once you’re sitting down, you wanna be wanting straight ahead, not down at your monitor. This implies you may need to raise your monitor with some books or a stand of some kind. And also you get this good cue too. In case you really feel such as you simply need to change into conscious of your posture, roll again your shoulders, ’trigger that may do away with that hunch you could have, and also you don’t must be tremendous tight about it. Simply kinda only a easy rollback. And I’ve been doing that. I’ll simply all through the day, I’ll be like, I’m gonna roll, my shoulders crunch ahead. Sure. Simply roll again that shoulders. And that does so much to simply open issues up.

Vinh Pham: Yeah. And in addition this is sort of a little easy trick. You also needs to be careful the place your elbows are or the place your wrist are as a result of typically in case your wrist are type of bent backwards in extension, due to like your workspace, then you find yourself getting like carpal tunnel.

Brett McKay: No. Yeah. You bought to watch out of this work station. I had final, I’m gonna say September by, I’m nonetheless, it’s virtually cleared up. I had the worst case of tennis elbow ever.

Vinh Pham: Oh no.

Brett McKay: And it was in each elbows. So it began off in my left after which a month later, my proper. And I used to be like, what’s going on right here? And I feel it was simply how I had my arms rested on my desk. Prefer it was simply there… One thing was off. And I feel it simply, it induced it’s like that kind of repetitive pressure. My elbows have been on extension so much and it simply induced the tennis elbow. And it stunk, it was not enjoyable.

Vinh Pham: Yeah. Positively not enjoyable. And but the way in which that you just have been leaning your elbows in your desk have been in all probability simply irritating the nerve in your elbow.

Brett McKay: We’re gonna take a fast break for a phrase from our sponsors. And now again to the present. Okay. So normal posture you need to simply, you don’t must be like army straight, nevertheless it’s simply type of every part in alignment, whether or not you’re standing or sitting. In case you’re sitting, you wanna be sure that your toes are flat on the ground. Knees are 90 levels. ‘Trigger for those who’re not sitting proper, not solely do you are concerned in regards to the again stuff, however you must fear in regards to the hip points as nicely. Like what occurs, how does the way in which we sit all day have an effect on our hips?

Vinh Pham: Yeah. I imply, for those who’re sitting all day, your hips are at all times in a flex place. So subsequently you begin to lose the power to increase your hip. And you understand, once you’re doing something, [laughter] you want good hip extension. You recognize, whether or not you’re doing a hip thrust on the health club otherwise you’re operating, strolling is all about having good hip extension, operating is all about having good hip extension. Something in relation to sports activities, you want good hip extension. So think about for those who’re spending 15, 17 hours throughout COVID hip flex over time, your physique begins shedding that extension. And that’s simply within the, this factor referred to as the Sagittal aircraft, which is like entrance to again. In case you’re sitting and also you’re slouching to at least one aspect, you’re leaning to at least one aspect that begins inflicting points aspect to aspect, you begin shedding your capability to bend sideways. So yeah, that’s undoubtedly can have an effect on the way you carry out in sports activities or the way you stroll round the way you run, the way you do something.

Brett McKay: So there’s been a number of speak currently about sitting being the brand new smoking and that individuals want… And I feel individuals went out and so they purchased standing desk or treadmill desk. And they also’re simply standing the whole day. They’re strolling whereas they’re working, however you make the case that… Okay, yeah, standing whereas working is nice for you, however standing on a regular basis, in all probability not, what’s happening there?

Vinh Pham: Yeah. It’s the identical factor. The important thing to every part is simply motion. You gotta transfer so much. Ideally that is clearly in an ideal world and it’ll by no means occur, however ideally it’s best to solely be sitting for like half-hour at a time. So in a typical eight hour Workday, you have to be sitting for 4 hours and strolling for 4 hours and primarily breaking apart the sitting and standing each half-hour, that’s primarily in an ideal world, however much like sitting for those who’re standing all day, it’s the identical factor. As a result of naturally once you stand, you’re gonna begin, A, being motionless, two, you’re gonna begin leaning extra to at least one leg or extra to the opposite. And also you’re gonna primarily develop these standing… These variations of standing slouching that you’ll naturally begin to do. Standing leaning, truly, I ought to say. And I keep in mind… I neglect precisely the research, however I keep in mind studying a research the place they stated the perfect ratio of standing to sitting needs to be give or take, for each hour sitting, it’s best to do one to a few hours of standing, which is basically what I used to be saying earlier, which is, yeah, you have to be sitting for max half your day.

Brett McKay: Okay. So I suppose, so that you wanna alternate, so possibly sit for half-hour after which transfer to a standing place for half-hour after which…

Vinh Pham: Sure.

Brett McKay: Sit 30.

Vinh Pham: Precisely.

Brett McKay: Yeah. The standing all day factor. In case you stand on a regular basis, you develop imbalances as nicely. I’m pondering again to after I was a waiter and also you’re in your toes all day, and also you’re strolling and when it’s busy, you’re shifting so much. However I keep in mind doing like when it was lifeless, you simply… I’d discover these bizarre positions to lean.

Vinh Pham: Yeah, completely.

Brett McKay: And I simply… It might simply, my decrease again would harm. It was not nice.

Vinh Pham: Yeah. Yeah, ’trigger you’ll in all probability simply lean extra on one leg, after which lean into your hip and then you definitely would simply contort or you prefer to lean in opposition to the desk in all probability once you’re standing, or let’s say you’re on the hostess bar or not sorry, the hostess the entrance desk scenario, you’d in all probability put your elbows on it and simply lean after which determine new methods to be extra “snug.” And also you do this for, once more, eight hours standing or sitting. It’s the identical factor.

Brett McKay: With the standing desk. You additionally suggest to arrange issues the place you may type of relaxation your foot so you may raise up your leg a bit. So you place your… You’re resting your foot on a stack of books, for instance.

Vinh Pham: Sure sure.

Brett McKay: What’s happening there, and why do this?

Vinh Pham: Yeah. So the entire level is for those who wanna stand correctly, you wanna simply stage your pelvis. So that you don’t need to permit a aspect to aspect dip. So once you put your foot up on a stack of books, it robotically ranges your pelvis and doesn’t help you primarily cheat and slouch in that place.

Brett McKay: Gotcha.

Vinh Pham: So yeah. So equally, for those who’re sitting down and also you need to guarantee that your pelvis doesn’t roll forwards and backwards, or so that you can assume a slouch place, having a bottle of water put at the back of your chair whilst you’re sitting or a lumbar assist is nice.

Brett McKay: Okay. So to recap right here for the standing desk, don’t wanna stand on a regular basis, alternate between sitting and standing whilst you’re doing that keep good posture. So ears above shoulders, shoulders above hips. It needs to be snug for those who’re first beginning out, attempting to right your posture, it’s gonna be uncomfortable since you’re not used to it, however you wanna get to the purpose the place it simply feels… It feels pure. One other factor I wanna discuss, okay, let’s speak in regards to the tech neck. So individuals, once they’re their smartphone, a number of occasions individuals are spending time on their smartphone or a pill, is there a greater strategy to maintain your cellphone once you’re it so that you don’t get that tech neck?

Vinh Pham: Yeah, I’d say primarily, simply, for those who can’t keep away from wanting down at your cellphone, which is type of arduous, you may primarily put the cellphone in entrance of you, like maintain it proper in entrance of you at eye stage. It seems slightly bit loopy once you do it in a gaggle of individuals, nevertheless it’ll undoubtedly be manner higher on your neck. After which, or if you wish to maintain wanting down at your cellphone, what you need to do is possibly each quarter-hour that you just do that you just wanna possibly reset and simply do a couple of chin tucks or similar to transfer your neck round to type of like oil it up, primarily.

Brett McKay: What about the way in which you maintain your cellphone. I do know lots of people, they get like smartphone thumb or their wrist ache as a result of they only… They maintain their cellphone in a bizarre manner and it simply causes ache. Something there? Have you ever…

Vinh Pham: Sure.

Brett McKay: Had you had that… Have you ever seen that challenge?

Vinh Pham: Yeah, however I feel it’s extra with individuals who both purchase telephones which can be too huge for them.

Brett McKay: Okay.

Vinh Pham: So that they type of must twist their arm a sure strategy to sort within the cellphone. After which additionally when it comes to a tip for you, the place you have been saying, I feel lots of people, they use one hand, I feel utilizing two palms is manner simpler on your thumb, for like thumb well being. So cradling your cellphone with two palms after which utilizing your two thumbs to sort might be one of the simplest ways versus typing with one hand.

Brett McKay: Proper. And possibly simply use your cellphone much less. [chuckle] That’ll in all probability assist. Yeah.

Vinh Pham: Yeah, yeah. Precisely or possibly use your cellphone… Yeah, possibly simply use your cellphone much less. Completely.

Brett McKay: Yeah. Okay. So shifting extra, shifting from a sitting place to a standing place all through the day, practising good posture. This can go a protracted strategy to serving to individuals future-proof their our bodies. However some individuals, due to years of simply sitting improperly, being motionless, they want a couple of further workout routines to assist right these years of dangerous posture. And also you spotlight 12 of them in your e-book and it’s all about… They usually’re about growing mobility, not essentially flexibility. What’s the distinction between mobility and adaptability?

Vinh Pham: Mobility is how very similar to your muscular tissues can transfer in that given vary underneath your management. So proper now, for those who’re laying down in your again and also you convey your knee as much as your chest with out utilizing your palms, you’re gonna go solely as far. That’s primarily mobility since you’re utilizing your muscular tissues to convey your knee to your chest. However then for those who use your palms and also you begin pulling your knee to your chest, you in all probability can go additional. And that’s your full vary of movement, which is that’s your flexibility. Does that make sense?

Brett McKay: Yeah, that is smart. What position does fascia play in mobility? Let’s circle again to fascia.

Vinh Pham: Yeah. So fascia is the wrapping. So let’s say you narrow an orange in half. You chop an orange in half and then you definitely take a look at the slices, what delineates these slices is that this white half. So white half is basically the fascia. In case you have been to take all that white stuff out, the slices would simply fall over and simply not be caught collectively. So lots of people name fascia the organ of construction, as a result of it primarily provides you construction. It helps you manage and delineate your muscular tissues in your physique. And it’s additionally used for power transmission. In order you’re shifting your arms and stuff like that, the power will get transmitted by the fascia. And primarily the fascia is, if the fascia will get “tight,” it begins to… It’s a wrapping round your physique. After which that now stops you from shifting to your ranges of the movement, as a result of think about you’re simply in a good wetsuit. Like you may’t transfer as nicely, or like a straight jacket. That’s type of the way it feels over time as your fascia hardens since you sit for too lengthy in a sure place, for instance.

Brett McKay: Okay. And so what these mobility workout routines do, it helps type of retains every part greased up.

Vinh Pham: Sure, primarily. Yeah. It helps maintain every part greased up. Fascia is a residing tissue. In order you progress by movement, it begins unwinding it after which it begins “loosening it.”

Brett McKay: Effectively, let’s discuss a few of these mobility workout routines, such as you stated, there’s 12 of them. Let’s spotlight a couple of. Let’s say, somebody’s acquired some… A severe case of tech neck. So, they’re on a regular basis, even when they’re not their cellphone, they’re… They’ve kind of the chin ahead. It simply doesn’t look good. And they have some neck points. Is there a superb train for that that may assist right that?

Vinh Pham: Yeah. So I’d say the simplest one is named a chin tuck. So I’m actually dangerous at explaining. [laughter]

Brett McKay: Yeah. Simply stroll me by. Think about I’m right here with you. Like, I’m gonna do the chin tuck.

Vinh Pham: Okay, good. So that you’re gonna be sitting up straight.

Brett McKay: Proper.

Vinh Pham: Shoulders align together with your pelvis, your toes firmly flat in opposition to the ground. And what you’re gonna do is you’ll retract your chin. So somebody’s attempting to the touch your chin and also you’re mainly doing like a turtle and also you’re simply retracting your…

Brett McKay: Gotcha.

Vinh Pham: You’re shifting your chin away from them.

Brett McKay: Yeah. I’m doing that.

Vinh Pham: So that you’re giving your self a double chin.

Brett McKay: Yeah, no, yeah. I can really feel it at the back of my neck.

Vinh Pham: Precisely. In order that’s primarily stretching out the highest a part of your neck out.

Brett McKay: Okay. And so like how typically do you simply… Do you maintain it? Is it like a typical stretch or are you truly doing a full vary of movement?

Vinh Pham: Yeah. So I’d in all probability do full vary of movement. I’d in all probability cease for like a two to a few second maintain after which repeat that like 5 occasions. You are able to do that type of each hour. 5 reps, maintain it simple.

Brett McKay: Okay. I like that. What about actions to assist with the tight shoulders in order that they, you understand… Somebody’s been sitting down all day and so they’ve acquired the… I’m actually dangerous at this. I’ve acquired actually tight shoulders and it impacts my weight lifting, ’trigger it… After I do a bench press, my chest is basically tight. Getting underneath the bar for a squat, it’s actually tight ’trigger my shoulders are slumped ahead on a regular basis. Any workout routines to assist open up these tight shoulders?

Vinh Pham: Yeah. So in relation to the shoulders, I’d at all times additionally goal the thoracic backbone, which is your mid again. So what I’d do is, I’d take my arms. Okay, think about you’re sitting. So these are all for sitting.

Brett McKay: Okay.

Vinh Pham: So that you’re sitting down. Proper? And then you definitely’re gonna take your palms and also you’re gonna mainly put your arms out in like a cross place.

Brett McKay: Okay.

Vinh Pham: Like as for those who’re in a cross place.

Brett McKay: Yeah. I acquired it.

Vinh Pham: And your palms are gonna be pointed upwards to the ceiling.

Brett McKay: Obtained it.

Vinh Pham: Proper? So it’s like, “Hey.” Somebody’s attempting to return hug you. You’re like, “Hey, my arms are out.”

Brett McKay: Proper.

Vinh Pham: Okay? And from right here, what you’re gonna do is, you’re gonna begin attempting to… You’re gonna attempt to level your palms in the direction of the again of the wall behind you.

Brett McKay: Oh, okay. Yeah.

Vinh Pham: So that you’re gonna rotate your palms again. Proper? And then you definitely’re gonna have your palms face the wall behind you. And naturally once you do this, you’re gonna discover that your thoracic backbone begins lifting up.

Brett McKay: Proper.

Vinh Pham: Do you discover that?

Brett McKay: Yeah. I’m noticing that. Yeah.

Vinh Pham: Precisely. So then if… And for those who rotate your palms downwards in the direction of the bottom, proper? You’re gonna discover that naturally it’s gonna begin… You’re gonna begin entering into a slouching place.

Brett McKay: Okay, I’m doing that proper now.

Vinh Pham: So sure, precisely. So that you’re gonna do this forwards and backwards. So that you’re going from a slouch place together with your arms internally rotated and also you’re gonna externally rotate your arms and then you definitely’re gonna begin extending your backbone.

Brett McKay: That’s good. So what number of reps do you do this for?

Vinh Pham: Identical factor. I’d say, 5 reps. Maintain it simple.

Brett McKay: Okay.

Vinh Pham: A variety of these items, it’s simply extra about including motion in your life versus like attempting to train. It’s not like a 3 units of 10.

Brett McKay: Okay. Okay. So that is one thing you may simply do all through the day. Like, you’re like, “I would like some motion. I’m gonna do that.”

Vinh Pham: Yeah. Give it some thought like motion snacks.

Brett McKay: Okay.

Vinh Pham: Your physique simply craves motion.

Brett McKay: I like that.

Vinh Pham: So that you’re giving it slightly snack right here. Simply transfer slightly bit.

Brett McKay: I like that. I like motion. Right here’s my motion snack. I’m doing that proper now. Okay. Let’s discuss tight hips. So lots of people get tight hips ’trigger they sit down typically, often poorly. Any actions to alleviate tight hips once you’re working?

Vinh Pham: Yeah. So, for this one, I’d say you undoubtedly want to face up.

Brett McKay: Okay. I’m standing.

Vinh Pham: Okay. In order you’re standing, so what you wanna do is you wanna go in a cut up stance.

Brett McKay: Obtained it.

Vinh Pham: Okay. So that you’re in a cut up stance. And from right here you need to… Which leg is again, Brett?

Brett McKay: My left leg is again.

Vinh Pham: Okay. Your left leg is again. Nice. So now we’re gonna… In case your left leg is again, it means we’re working in your left hip flexor.

Brett McKay: Okay.

Vinh Pham: Okay? After which from right here, what you’re gonna do is you’ll work on shifting your weight ahead and again. So that you’re gonna be bending your proper knee.

Brett McKay: Oh, okay.

Vinh Pham: And as you’re bending your proper knee, you’re gonna be shifting your weight ahead. You’re feeling that?

Brett McKay: I can really feel that. Yeah.

Vinh Pham: Nice. And then you definitely wanna attempt to maintain your left foot on the bottom planted.

Brett McKay: Ought to I really feel slightly little bit of like calf stretch within the left?

Vinh Pham: Sure. Completely.

Brett McKay: Okay.

Vinh Pham: You’re gonna really feel slightly little bit of a calf stretch as nicely.

Brett McKay: Nice.

Vinh Pham: And now what you’re gonna do is you’re gonna take your left hand and also you’re gonna attain for the ceiling.

Brett McKay: Oh man. Okay.

Vinh Pham: Yeah. In order you’re shifting your weight forwards and backwards, you’re attempting to achieve for the ceiling together with your left hand and also you’re gonna really feel an enormous stretch. A mixture of your calf and in addition your entrance hip flexor.

Brett McKay: Yeah. I’m feeling that. That’s good.

Vinh Pham: Yeah. Yeah. And if you wish to let go of the… You recognize, for those who wanna go on the ball of your foot, it’s gonna begin focusing extra in your hip flexors solely.

Brett McKay: Let me see if I can attempt that. Oh yeah. Okay. Okay. That’s good. I like that.

Vinh Pham: Sure, precisely. And also you wanna maintain that leg, that again leg straight always as a lot as potential.

Brett McKay: Okay. In order that’s for the hips and once more, that is one thing you would do like, “Yeah, okay, I would like slightly snack break. I would like a motion snack. I’m gonna do that.”

Vinh Pham: Yep. Sure, completely.

Brett McKay: And also you may get humorous seems out of your colleagues, however you may simply, they could truly, “Oh, that truly seems good. I’m gonna be a part of you.”

Vinh Pham: Yeah. I feel… I truly assume individuals can be like, “Oh my God, that appears like an excellent thought. [laughter] I appear like I would like that.”

Brett McKay: What about… Lots of people have decrease again ache, any actions there to assist with the decrease again ache?

Vinh Pham: Yeah. So for decrease again ache, you may undoubtedly do… So, identical place. So that you’re in a cut up stance.

Brett McKay: Proper.

Vinh Pham: And what you’re gonna do is… Each time individuals have decrease again ache, I at all times look to the hip first. So that they in all probability have tight hips typically.

Brett McKay: Proper.

Vinh Pham: So from right here, you’re within the cut up stance. So let’s say you keep that very same place. You’ve got your left leg again, proper leg ahead in a cut up stance. What I would like you to do is, as you’re shifting your weight ahead, you’re gonna be pushing your proper glute in the direction of the wall away from you.

Brett McKay: Oh, okay. Yeah.

Vinh Pham: Proper?

Brett McKay: Yeah. Yeah.

Vinh Pham: And then you definitely’re gonna take that your proper hand and also you’re gonna attempt to attain for the left aspect of the wall. Sorry. The alternative aspect.

Brett McKay: Proper, proper.

Vinh Pham: Away out of your glute, proper?

Brett McKay: Yeah.

Vinh Pham: In order that naturally is gonna begin…

Brett McKay: Oh yeah.

Vinh Pham: Pushing your hips in the direction of the wall. You’re gonna naturally begin feeling an enormous stretch in your proper glute.

Brett McKay: That’s good. I like that so much. That feels good. That’s a superb one. Okay. So these are like simply three. And once more, I like how it’s. You don’t must… A variety of occasions individuals assume once they must do rehab or pre-rehab, they assume they must put aside an hour to make this occur. And also you’re saying, “No, you don’t have to try this. Simply do that all through your day.”

Vinh Pham: Yeah, precisely. Let’s say you’re sitting, let’s say you’re sitting for an hour. You’re in all probability doing this for like a superb 5 minutes in whole and that then you definitely’re good. That’s it?

Brett McKay: That’s good.

Vinh Pham: Yeah.

Brett McKay: Past these actions. Okay. Let’s say you wanna put aside a while, proper? The place you wanna work on future proofing your physique. What’s one thing that somebody might do, I don’t know, for quarter-hour after a exercise that may assist, that may go a protracted strategy to stopping a few of these points that come from dangerous posture.

Vinh Pham: I’ve the entire routine set out in my e-book. So such as you can be doing that routine as soon as a day or twice a day. All the 12 train sequence is gonna take you about like 10 to fifteen minutes for those who’re doing one set per train.

Brett McKay: Obtained you.

Vinh Pham: And for those who’re actually busy, I’d say truly the three workout routines that I gave you, are in all probability the primary three I’d do, quite simple.

Brett McKay: That’s good. What about foam rolling? What’s you tackle foam rolling? Is that helpful?

Vinh Pham: Yeah. Foam rolling is nice. It undoubtedly warms up your nervous system and yeah, it simply permits like transient. It provides you a time period the place you may transfer higher after which in that time period, you may entry extra vary of movement and it simply helps you. It’s a superb heat up, I’d say.

Brett McKay: Yeah. So that you do do foam rolling as a heat up?

Vinh Pham: Sure, completely. As a heat up for positive.

Brett McKay: Okay. And as you stated these things isn’t rocket science. In case you simply, okay. You, once more, work on shifting extra, focus in your posture, do a few of these corrective workout routines all through the day and it’s not gonna, it could possibly be in a single day, nevertheless it’s gonna be a kind of issues as you do that increasingly, you’re gonna begin seeing the advantages come to you. It simply has to change into a part of your routine.

Vinh Pham: Completely. It’s simply in relation to dental hygiene, you don’t… How do you get good tooth over time? You gotta brush your tooth each day. You don’t robotically assume, “I’m gonna have to simply brush my tooth one time and by no means must do it once more.” [chuckle]

Brett McKay: Proper. I want it was that manner.

Vinh Pham: In terms of like resetting the extent of grime in your physique, it’s the identical factor you bathe each day. Hopefully. [chuckle]

Brett McKay: Hopefully. Effectively, lots of people didn’t do this throughout the pandemic both. They only… I suppose they went to go… I hear it was referred to as Goblin mode the place you simply type of not bathe and simply put on your sweatpants.

Vinh Pham: Completely.

Brett McKay: Effectively, Vinh, this has been an excellent dialog. The place can individuals go to study extra in regards to the e-book and your work?

Vinh Pham: Yeah. To allow them to go to, which is my model of clinics, or they’ll go to my IG, which is Vinnie Rehab. V-I-N-N-I-E R-E-H-A-B. They usually may also choose up my e-book, Sit Up Straight, which is in shops now and Amazon and in all places.

Brett McKay: Improbable. Effectively Vinh Pham thanks on your time. It’s been a pleasure.

Vinh Pham: Thanks a lot, Brett.

Brett McKay: My visitor in the present day was Vinh Pham. He’s the writer of the e-book, Sit Up Straight, it’s accessible on and bookstores in all places. Try our present notes at, the place you could find hyperlinks to our assets and we delve deeper into this subject.

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