Lets Talk About Abs (or, Muscle Activation)

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When I was in the Army, I could do over 100 sit-ups in two minutes. I would almost always “max out” my score on sit-ups, and if I wanted to keep going I would usually end up around 120 or more. I was in relatively good shape, and I was young, but I wasn’t ever good enough to max out a run, or push ups. In fact, I really never liked working out, and even though I should have had “killer abs” the only semblance of a 6-pack you could see was barely visible inside my protruding rib cage, due to how skinny I was at that point. My comrade, a short and pudgy little fuck who hated me for my sit-ups, soon learned that I hated flutter kicks, and did them constantly in order to stick it to me. That shouldn’t have been a problem though since it is mainly an Ab exercises. What was the deal?

As I noted much later, it turns out the reason was I was not working my abs at all. I was working my hip flexors and lower back, complying with the “standards” of the exercise, but missing the point every time I would do sit-ups. Crunches were exactly the same, I though they were the easiest exercise in the world and I never understood why we did them. There are several different ways you can get you shoulders and head off the ground, and my bent up body was perfect for them.

it took a couple of months of Ab vacuums to develop strong enough abs to even do crunches, without letting my other muscles take over. This is called, muscle activation, when a muscle is so weak you don’t even know how to use it, and you have to practice with several low intensity exercises to get to the point that you can actually use them. I basically had to do this with my Glutes as well, and I’m becoming aware of more and more muscle groups as I use them and do more research. In reality, when I was in Buenos Aires I was trying to do frog crunches for a while, and I eventually just stopped because it didn’t feel like I was doing anything at all.

Fast forward to last week, when I was again getting into Ab exercises, after several weeks of doing planks (albeit, with bad form, but they still help), Ab vacuums, and exercise in general. I though, “hell, maybe that Vince Gironda guy knew something. I’ll give it another shot.” This time of course was much different than before. My abs were pretty sore, and I tried to use that soreness to see if I was activating them or not.

I pulled my head and shoulders forward.

Nothing.

I pulled my back of the ground.

nothing.

This isn’t right.

I remembered some Pilates stuff I had read about keeping the core tight, and tried to focus in on my abs and use only them, like the stomach vacuum, and just barely pulled myself off the ground.

Holy shit.

That was a whole different experience. For the first time in probably my whole life, I actually used my abs to do a crunch.

This just goes to show how serious, and important it is, to do both the correct exercises (sit-ups are terrible. Thanks, Army.), but also to make sure you are cognizant of which muscles you are supposed to be using, and doing everything correct to form. All those push ups and sit ups I did in high school and in the military were actually screwing me up. Along with many others whose stories I’ve come across lately, I did a bunch of bench press and curls, exercising my chest and arms while neglecting all the other muscle groups. I actively avoided back exercises, because since it was already messed up I was afraid of making it worse. Imagine my dismay 8 years later.

Learn from my example and understand what muscular imbalance is, and avoid it. Also, spend some time practicing on the muscles you need to be exercising, whether its your abs, or your Glutes, or some shoulder muscles that have been hijacked by the pectorals. It may take a lot of slow effort, but when you finally get to the point where you’re able to exercise them properly using the prescribed routines, you’ll be happy.

Alex

week 1 (again)

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This has been a good week in terms of working out. As you could tell from my previous posts, I had been a bit run down the last few weeks. But i’ve stuck with it, and I am officially back on the horse! I’ve even made some break throughs.

I’ve gone on my walk and done my planks pretty consistently. I also added an extra “2 minute posture” exercise, which just consists of holding a correct or “perfect” posture for 2 minutes every day. Getting all 5 Ab vacuums in has been a battle, I’ve done them every day but inconsistently in how many times and such. I’m going to focus on it this week. In addition, I’ve put into better practice much of what I learned when I was away with the exercises and I’ve actually been improving on my list as well. I’ll add 4 new pages this week, “Core muscle exercises”, “back, shoulders, arms, and neck exercises”, “Glute/leg exercises”, and “stretches”, where I can keep a list of the exercises I use and change and modify things as I go. So far I’ve just been using a notebook and marking what works and what doesn’t work.

I noted 3 things of importance.

First, that the steps I had taken were really important, because it was essentially the activation and mobilization phase. i.e., when you let one muscle like your (hip flexors) take everything over and don’t use another muscle (like your abs), you literally can’t use those muscles because you can’t feel them, the overworked muscles take over immediately. So the months i’ve spent doing small exercises and not knowing if anything was happening did actually pay off. Activation is important. I’ll write another post about this.

Second, it became really hard to feel what posture was correct when i stopped working out. Thats because, I didn’t have my muscles that were sore to tell me when I was working them. For instance, my abs weren’t sore at all, so it was really hard to tell if I was keeping them tucked in an such when I was walking. After a few days of working out, it becomes much easier to remember because those muscles ache when you put the into action! This makes the walk and just putting your body in a correct posture much easier when you don’t have a mirror.

Finally, along the same lines the previous two, after focusing on one muscle group, it becomes much easier to see if an exercise is effective in working the muscle you want or another muscle. This has been important in my research on the core and Glute muscles, as some of the prescribed exercises can work the lower back or the quads instead of the muscles you want (or sometimes this happens when you do them incorrectly.)

The moral of the story is that consistency is very important, and although it burns, every time it does you’re reminded that you’re doing the right thing!

This week, I’ll be further exploring some Pilates and yoga stuff, as well as trying to figure out some better back/shoulder/neck exercises, and looking at breathing.

Have a good week, and get that back straight!
Alex

Getting Back On The Horse, Part 2

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Life can be funny, sometimes. It seems like sometimes it hits you right where you are the weakest, when you are already so down you don’t think you can make it. Sometimes when you’re already on your knees and you’re just trying to get back up, it hits you so hard it can knock you out, or kill you. That almost happened to me this week.

The last week, I wrote about trying to get things back together. Trying to get my life back together. As I noted, the last month was rough, I was in Buenos Aires and not sure what I was doing with my life. My relationships were uncertain, where I would go was uncertain, and just in general my whole future was completely uncertain. Finally, I made the decision to return home. I came up with a plan of what I would do, and how I would use the time to improve myself. I would get back to doing my exercises and focus on this blog, do my planks and my ab vacuums every day, and take cold showers, my diet and intermittent fasting, all these things I had experimented with during my time there, I would come back where I had more support and try to put them into a stable routine that worked and get both my back and my life straight, so to speak.

A big part of it was my dog, Gizmo. My plan start each morning by getting up at the same time and taking him on a walk, no matter what. Rain or shine, Hang over or sleep deprivation, I would get up at the same time and take him on a walk. It was a responsibility, something to keep me grounded. I would owe it to him, and while I was walking I would stand up straight and try to project the image of a good master, a powerful person.

Gizmo had always been a grounding force in my life. I had him since he was 7 weeks old, a tiny puppy. Even through I spent much time away from him while I was abroad, I constantly asked my parents about him, and anytime somebody would ask me what I missed from home I would immediately say “my dog.” Every time I would come back he would jump all over the place and lick my face endlessly, and then he would curl up next to me to, even if I was sleeping on the floor because a guest needed to use my bed. He was the first dog of my adulthood, the first dog that was really mine. The one thing that made me feel ok about returning home, even though I felt like I had not fulfilled my goals abroad this time, was that I was going back to be with my dog and I was gonna be on the right track. I got home on december 18th. I didn’t tell anyone besides my family that I was back yet, because I just wanted to spend the time with Gizmo, getting my life back together. My family would go to Missouri, I would stay home and take care of the house, Gizmo, and my aunt’s dog, Bridgette.

The first week was a blessing. I did as I said and got up each day, at 7:30 am, which is one of the hardest things for me. I took Gizmo and Bridgette on a walk, I did my exercises and took my cold showers. I wrote on here about getting my life in order. I ate healthy food, and even though I had my little mistakes and things, It felt like I was getting back on track.

On Christmas day, I decided to try riding a bike. I would take Bridgette, because she is a bigger dog and part Rhodesian Ridgeback, she needs a lot of exercise, but Gizmo, a Boston Terrier, would have to stay because he was small and wouldn’t be able to handle it. I guess Gizmo wanted to go too, he must not have understood why he had to stay there. I don’t know what he thought would happen, maybe he didn’t think I would come back again, I don’t know. I know that I had never seen him even try to get out of my yard before, but after I left, he managed to escape and came chasing after me. But I was already gone, and I guess he got confused, he ran onto a busy street and was hit by a car. I didn’t know until I came back, and he wasn’t there to greet my by licking my face. I was nearly in tears, shouting his name, when some neighbors came over and told me he had been killed less than a block away.

This has been, without a doubt, the worst christmas of my life. It feels like there is no more joy in the world. He was my little buddy, my best friend. I had come back all the way from Argentina just because I wanted to be with him. I made my whole plan around him, and after one short week, he was ripped away from me. Getting through that night was absolute hell.

I’ve tried my best not to blame myself. I do my best not to think about if i had done this, if I had not come back, not to think this is some sort of punishment. I don’t know why this would happen, it doesn’t seem fair at all, it’s feel like an awful joke. I do my best not to hate my aunts dog, or anyone, or anything, because it isn’t their fault. It’s just another reminder that no matter what you do, no matter how much you cry or scream or hate everything, you can’t change what already is. You just have to move on in the best possible way. I do my best every day to remember how much he loved me, and that he would just want me to be happy, not to mope or mess up my life. And that’s what’s gotten me through so far. It took a few days, but I’m starting to be alright again.

It may sound childish, but what I’ve begun to do is visit him every day, where I buried him, and talk to him for a minute, and promise him I will make it a good day. I made a pact with him, or with myself, that I would take care of myself and get past this, and love myself as much as he loved me. I remember that if I cried, he would come lick my face, and even if he isn’t here to do it now, I don’t forget that. So this is how I’ve been starting me day. And I’ve been getting on track again, these last couple days. I’ve gotten up relatively early, I’ve done exercises. I’ve gone for a walk with my other dog, I’ve started eating well again instead of gorging on meat and brownies. I’ve made some mistakes, but I’m doing my best here, and I’m not allowing myself to beat myself up over what has happened.

I wanted to share a part of my pact here, we can call it my 1 year commitment. I’ve said here and always believed that this kind of change is measured in months and years. So every day for the next year, I will wake up and go for a walk, and I will do my planks and ab vacuums everyday. I will also update this blog once a week. That is my commitment. This is my tribute to honor my best friend, Gizmo, who loved me so much and gave me the strength to keep going, as he still does.

Here’s are some picture of him, the cutest dog in the whole world.

We got him at 7 weeks old, when he was just a wee puppy:304260_964131076487_1867192297_n

He was so small my mom could carry him around in her purse!

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He was so cute, and he loved to play even at that age. Here is a video when he was still tiny:

https://www.youtube.com/audio?v=DLr_reRjoSM

But he was a sleepy puppy too:301332_968062732417_633192140_n   378775_968063416047_1592839651_n385184_964167064367_1095460174_n

This is he grew up quick, but he was still as cute as can be:

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Right after he woke up:

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He was always begging me to play with him:

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His favorite thing to do was play with his big exercise balls:

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Here’s a video, so you can understand how crazy he is about these balls:

The day before I left for Brazil, we took him to a big field where we could let him run all over the place:IMG_0119  IMG_0151 IMG_0161 IMG_0194

He ran so much he got pooped out!IMG_0225 IMG_0227

I got to play with him and his big ball one last time, at least. This was on Christmas eve.

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Love you buddy.

Getting Back On The Horse

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The last two weeks have been pretty tough for me. It has been a real slump, first I hurt myself, and it really killed all my momentum. I had to rest up and be a little more careful, and in that time I hit a little wall of depression. There were also some very basic questions that I didn’t have answers to, such as where I will be living in the next month. On top of this, I hit a wall relaunching my other blog (it didn’t go well), and that threw a wrench in my plans and all together. I was really down and depressed over the last couple weeks, and I couldn’t get myself together to accomplish much. I broke a long streak of not eating sugar, and all the progress I had made in fighting my addictions (the internet, for instance), and most importantly broke my habit of doing planks and ab vacuums every day, doing them only very intermittently.

So again this week I would like to emphasize the fact that any transformation is measured in months and years, not days, and with a time scale that large, there are bound to be problems and mistakes. Life happens and problems come up. I really believe the best option is to get it into your head to do one thing everyday no matter what, and for me that is planking. But we’re all bound to make a mistake once in a while, sometimes we relapse into bad habits. What is key here is not to beat yourself up about it, or dwell on it. Just accept that its happened, get your energy back together, and throw yourself back in.

I like that term, throw yourself in. I’ve never been into this alpha-male douchebag nonsense where everyone is trying to be overly aggressive and shouting and getting pumped up; I hate that shit. I’m more of the quiet professional type, I believe if you can’t do things without trying to show off you’re failing. But I do like that term. Because thsts really what I mean, you really are throwing yourself. You dont want to do it, and you have to be a man and pick yourself up and throw yourself into it, into icy cold water. You have to force yourself everyday.The point is this: falling off te horse happens, especially at the beginning. The difference is whether or not you get back on the horse once you fall. Its gonna be hard, constantly. But you have to be stronger than that, and get up every day, and throw yourself into it. Otherwise nothing will ever change.

I think of it like this, if you make a mistake and miss a day or something, it’s permissible to ignore it. If you miss more than two days a month through, you’re hitting dangerous justification territory, which is going to lead to the collapse of the system if let it go.I reccomend the following: if you miss a day, get up the next day, acknowledge it, and then keep going according to schedule. Just push right through it like nothing happened and soon you’ll basically forget about it. If you miss more than one day, you need to stop, and re-think about what is happening. Remind yourself of why you are doing what you are doing, why it is so important. Take the time to think about the effects of justifying skipping or being lazy, and how those excuses start to creep until you stop all together. Then, get yourself together, and start over with thst fresh mind set. Gather up your mental resolve and then really agressively throw yourself in. Attack it. Note here that I’m talking about starting over mentally; physically you’ll have to gauge where to begin based on how much time you’ve missed. One thing that I’ve found works is taking a cold shower in the morning, it’s a good warm up for self-control and I’ll write more about this later.

Now, go get yourself together and go do it. I will be.
Alex

Weekly Updates: Week 3

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There was something I was waiting to happen, and it did this week: I hurt myself. I pulled a muscle in my back.

It was after abs day, during but I don’t know if that was the cause or if it was because I also happened to have a really awful day and my posture was really bad, and I was being really reckless about it. Probably some combination of the two, plus a lot of stress in general.

I’ve had this problem with this one spot since I was playing football at like 13 or whatever. I pulled a muscle, my coach just told me to push through the pain, my dad told me I pulled a scapular muscle. I continued thinking it was a scapular thing since then, until last week, although I’m still not certain, but now I think it must be a thoracic muscle, the ones that stretch from the bottom to the top of the back along the spine, but its really hard to place or know what the real problem is. All I know it has happened at least once every year since then. It also always happens when I try to stand up straight, I’m surprised its taken so long this time.

Paired with this, my lower back was really fucking sore. I’m gonna go ahead and say this now, do excessive work on your obliques, they generally connected to your back, and thats not something you wanna work out.

I want to use this moment to make a really important point: When you are starting, don’t go crazy.

What I mean is, if you get all pumped up and high on the idea you’re gonna get better, get stronger, be hotter, and all that, and go do a bunch of exercise, you wont feel it that night. You’ll be like, damn, I’m sore but it was totally worth it. And then for the next week you will be in so much pain you don’t want to get out of your bed. Don’t do that. If you do that, you’re going to destroy your chances before you even begin. Thats why its so important to take it slow, easy, making determined steps.

This is a slow process; I’m expecting its going to take about a year of work. There is no quick solution, no magic cure. Accept that, make a commitment to yourself to see it through till the end, and take it one small step at a time.

It also make me rethink some of the things I’ve been doing also. I want good posture, but I also want to be sexy. Really, I want to have good posture because I want to be sexy. And I’ve been trying to do a lot of things, because I want to be sexy. I’ve had to make some hard choices, and give up some of the things I want to do, like curls and other arm exercises, because I have to focus on building my core strength. I want to eventually come back to that stuff, but right now, I have to focus on what is important. First things first.

So, back to obliques, the bottom of my back was so sore. So sore. It was really dangerous because it basically immobilized me for like 3 days, I mean I could walk, but I had to stop exercising because it was just too painful; the second half of the week I basically only did planks. (This is partially because I’ve been rethinking my exercises and such). But, it was really damaging, it was a big step backwards because I had to give up time, and it was demoralizing. But, now I’m back on the horse, and trying to being my focus a little tighter.

My current general idea is this: avoid heavy weights and anything high impact, and focus exclusively on core, glutes, and back. I’ve also become increasingly worried about my neck as I notice how far forward it is most of the time, especially at the computer.

So, this weeks take aways:

Baby steps
Focus on a few important things
Don’t kill yourself before you start

One week closer to beating kyphosis.
Alex

Understanding Postural Problems

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So, I’ve decided to write a quick explanation of postural problems, Just to give a basic overview of how the bones and muscles work together and how things can go awry. I am of course, no a physical therapist and not any sort of professional, just someone who is very self interested in the topic and trying to synthesize what I’ve learned for other people out there.

To understand the body, there are a few things you’ll need to understand. In general, to be correct generally is highly dependent on several layers of Symmetry.  This means, you want one side of your body to be the same as the other. So, if you had one leg or arm much bigger than the other, this would seem very strange; it is the same concept with many other of your muscles. Most of them work in connection with another muscle or group of muscles, so if you work one muscle really hard, the other becomes lax and inactive and lets the stronger muscle do everything, making it even stronger. This becomes a vicious cycle which leads to what I call muscular imbalance, and can come to effect your bones and your posture, particularly your spine since it is so flexible.

This asymmetry happens across a plane typically, and there are 3 body planes that are generally described in general posture stuff. These are the Sagittal plane, Frontal Plane, and Transverse plane.

The Sagittal plane concerns muscular imbalances that happen on the sides of your body (the one arm much larger than the other would fit this category). This is the case with Scoliosis, where the spine makes a side to side “S” shape. If you have Scoliosis, I suggest you seek professional help.

The Transverse plane concerns the top and bottom halves of your bodies. I think most of the problems here are rotational, that is, if your pelvis is rotated, or if your femur bones are rotated, etc. I’m not quite sure on this one yet (I feel like I’m taking an anatomy class), but I am trying to learn because many of these problems seem to be side effects of kyphosis.

The Frontal plane is the one that concerns us the most, it is any imbalance or irregularity that occurs between the front and back of the body; excessive kyphosis, lordosis, and pelvic tilt all fall under it.

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Photo Credit/deeper reading

Further, the terms that they use for muscular imbalance are Flexion and Extension. Flexion means a muscle is over worked, making it constantly tense, and pulling the rest of the body with it as it tightens up. Extension is the opposite, when a muscle is relaxed, and starts to extend and loosen up from lack of use, letting the body pull away from it.

Kyphosis is the backward bend in the back, generally the upper/thoracic/shoulder portion, with the curve pointing out of you back. It is normal to have a slight curve, but in our cases its generally excessive, pushing the arms and neck forward and giving the hunchback look. There are several causes, but in the postural case, it is usually due to Flexion of the chest and Extension of the upper back. That is to say, very strong chest muscles and weak back muscles. This could be from unbalanced exercise habits, or more likely from muscle creep after years of bad sitting, standing, and sleeping posture.

Lordosis is the forward bend in the back, generally in the lower/lumbar/belly portion, with the curve pointing out of the front. Again, it is normal to have a slight curve here, but in many cases it is also excessive, meaning the belly sticks out to give the appearance of a “beer-belly” and can be a huge source of several serious problems. Usually this means that there is Flexion of the lower back and Extension of the rectus abdominus (abs).

Pelvic Tilt is the way that your pelvis tilts. It should be generally neutral, meaning perpendicular to the ground, or very slightly forward. However, this the tilt can either be Anterior, meaning it points forward, or Posterior where it points back. I would say that its probably more often Anterior, which in some people leads to “swayback” or what I heard called “Donald Duck” posture, with your butt sticking out and your chest sticking out. But, with an excessive Kyphotic curve, it is also possible to have Posterior tilt, which leads to “flat back”, or not having any curvature in your lower spine, and that is also a problem.

Deciding which causes which, its kind of a chicken and egg situation, any of the above can cause any of the others, along with more problems. In the Lordotic-Kyphotic case, one influences the other as the body is trying to maintain its symmetry on the frontal plain.

Since I have a “Lordotic-Kyphotic” posture and an Anterior pelvic tilt, the majority of my advice will concern the muscles and exercises that are involved I will be generally be discussing those problems, but I will try to cover Posterior tilt as well, which is more or less just interchanging the muscles you stretch and exercise.

So, Lordotic-Kyphotic posture, like mine, usually means that the chest is strong while the shoulders/upper back muscles are weak and inactive. Since the chest is very tight, it pulls the back forward and works overtime, allowing the shoulders and back to relax and become inactive. This cycle continues until the curve is very large and the neck is pushed forward, and it will eventually probably lead to serious back problems if not corrected. Thus, the general idea is going to be to stretch the chest muscles while working the shoulder and back muscles.

In addition you see the opposite case with the lower back. The abs are often weak, while the back muscles are super strong and constantly tensed. One common cause of this, especially if you think your abs are strong, is that the hip-flexors often take over exercises designed for the abs. I used to do tons of sit-ups on my PT tests in the Army, I always maxed out my score. But it turns out I just have super strong hip-flexors that were taking over and letting my abs rest. This is why I no longer do crunches, instead I focus on exercises that isolate the abs and try to stretch my hip-flexors such as frog crunches and ab-vacuums.

For the Anterior pelvic tilt, you generally have a Flexion of the Hip-flexors and a Extension of the Gluteals. This means you tend to have really strong quads and hip-flexors (front legs and muscles that connect the legs tot to the upper body), while the glutes (butt and back leg muscles) are left to be inactive and stretched. So you wanna avoid doing exercises that are gonna reinforce this imbalance, instead doing stretches that are gonna release those muscles, and start building up the abdominal wall. One often neglected exercise that can provide additional help is Kegels. 

So, the main point in all this is to try and understand and apply this knowledge in terms of your specific case. Do you have excessive Lordosis of the Lumbar spine, or is it more a case of Flat Back? Do you have an Anterior or Posterior Pelvic tilt? Which muscles are over worked and which are under worked? Start by trying to find the answers to these questions so you can figure out what you need to exercise and what you need to stretch.

Hope it helps.
Alex

Week 2 Thoughts

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Week 2 updates:

This week I’ve learned a lot after delving into learning more deeply about muscles and exercises, and it has also opened my eyes as to how much more information there is out there that I need to learn. As far as my own life, I’ve been nailing down a work out schedule. At this point it seems it goes like this:

Sun/Wed: Sprint alternatives & yoga,
Mon/Thu: legs & glutes, squats, stretches
Tue/Fri: Arms, shoulders, abs, back, stretches.
Sat: rest, minimal posture exercises.

Everyday except sat: planks/sideplanks, frog crunches, reverse crunches, ab vacuums & posture holding, shoulder pushups, all shoulder exercises, glute exercises, weightless squats, stretches, all at a minimal level.

My general idea on this is that a holistic approach will be the best, with a specific focus on my core and glutes. I believe if i build my core to be as strong as a column, it’ll be much easier to get my spine straightened. I want it like a tree trunk, that if hollow could hold up my insides correctly, and push my pelvic into the correct position. Even if it doesn’t quite work like that, it’s going to be a lot easier to hold my posture with strong core muscles. I’m still doing work on my upper back and shoulders as well, but I will focus on this more further down the line. Since most of the exercises I do are low intensity exercises based on muscle activation and structure building, I am not concerned about giving my body a long period of recovery time; for the things that are at a higher intensity I have broken them up to give 2 days breaks. The first step is just to get abs that are better than the hip flexors, get the lower back a little less tense. I’m not quite sold on glute bridges yet, as I feel like I haven’t gotten strong enough glutes to do them properly, so I’m trying to work just on activation before I do this. It’s hard to tell if i’m doing planks correctly either, but I feel like the more I do them it will start to be better, as long as my abs/core is tensed.

Things not to do: actual sprints (impact), crunches/sit ups/ anything that works the hip flexors, push-ups or chest exercises, too much arms, heavy squats.

I also set alarms to go off 4 times a day at which point i do the ab vacuums and hold a straight posture. Whatever else I’m doing, I do that. I also re-adjust my sitting posture every 15 minutes, and do some spinal de-loading which I’ll get to. On ab heavy days, I do the vacuum 10 times a day, always paired with correct standing posture during breaks and for a 2-5 minute period before and after.

In addition I go on walks where I hold my posture once a day. This is actually very difficult, but it has gotten easier to sense what is the correct standing posture, partially because I’ve been practicing a lot and focusing on it, and partially because my abs are sore from the exercises which makes it easier to sense when they’re pushing my spine back. It also seems like its gotten a bit easier to hold the correct posture for a longer period of time.

One thing I will start focusing more on now is holding posture while doing something else, like talking for instance. Anything really, Its just to get myself accustomed to doing it while I do something else that takes my concentration. Make it second nature kind of thing.

I’ll continue doing this, and write about how well its functioning next week!

Cheers to better posture,
Alex