EP 75 The Importance of Posture

I'm here with spinquest where you can play and win from the comfort of your own home with hundreds of slot games and all of the table games you love with real cash prizes. Right now $30 coin packs are on sale for $10. For new users, it's all@spinquest.com that's s p I n q U-E-T.com SpinQuest is.

A free to play social casino void where prohibited. Visit spinquest.com for more details.

Doing these types of power poses or build ups before you do some kind of meeting or like the Samoan pose and the Wim hof breath and all these things help build this energy in your body to build up confidence and strength and endurance. Gives you a little bump of endorphins. Hey friends, thank you for listening to the All Things Good 4U podcast. Join us as we explore ancient traditions, modern tools and practices in the world of health, wellness and personal development. I'm Amy Christensen, your host and your curated mind coach.

And I'm your co host Brian Bowen, founder of Integrative Health Inc. And better human Company High Performance Coaching. Are you ready to take control of your life and start feeling enthusiastic, empowered and limitless each and every day for a life well lived, let your curiosity flow with all things good for you. Happy Sunday Amy.

Listen, I know that you're so happy and it is a happy Sunday, but you don't get to be quite so happy because you're on vacation by the beach. Actually you get to be immensely happy and I wish we were all there.

I know I'm super happy. Actually I'm set up so it's probably a little echoey because I'm not at home. You are right. And I am just staring at the water, a little bit of Sarasota Bay and the inlet and it's gorgeous. Waiting for the sun to pop out a little bit more today though. So it's gonna happen.

That'll be lovely. We're expecting 4 inches of sun snow this afternoon.

Oh really? Oh that makes me even feel better. Tell me more about that. I'm just kidding.

Yeah, which makes it's going to be overnight but or later in the evening and the mountains are going to get a bit of snow so that'll make tomorrow good and just not going to be as nice. Last week was like a bluebird ski weekend. It was so beautiful and much needed and tomorrow will be good. It's just going to be cold so. So you go. I'm gonna go up and ski tomorrow so I can say yay that there's.

Some snow coming too good maximize ski season. I love it.

I am getting my beach vibes going though. It's time my, my commitment up to at least two times two vacations at a beach every year. So I'm next.

I'll send you some inspiring pictures especially tomorrow. I think we're having a beach day so I'll send you some, some pictures just to you know, get you going here.

Yes, that'll be fun. I, I had a little disrupted sleep last night so I was having a slow morning and you very nicely reminded me that we were doing our podcast this morning. Thank you very much. But I was just stretching out, waking up all those lovely back muscles postage pain muscles wiggling out my neck, opening up my spine, wiggling my feet. It's a good way to start.

It's making, it's making me want to wiggle. Right now I'm wiggling a little bit.

Wiggle and bounce.

I look ridiculous right now. So for those of you listening that her last podcast I do have some news that we're pivoting a little today. So I talked about we were probably doing the Tai Chi qigong interview but that's going to be moved. That's coming up though. And we are going to be talking about the importance of posture and how it affects affects us on so many different levels. There's a little quote that your posture can either empower you or limit you. And I think to expand in a conversation on that is going to be awesome. So hang in there because there's so many key points to the importance of good posture and how it affects us on a physical, mental, emotional and even with our organs and stuff. So we're gonna, we're gonna dive into that because I know a lot of people when they come into our office, they don't like their posture. So we just see it on how we look. But there's so much more to it to understand and that's going to make you want to change your posture immediately. Unless you have amazing posture.

You have amazing posture. That's why I was stretching and making my little funny thing. I've actually stretches. But when you wake up in the morning that that need for reflex and opening in that posterior chain actually is part of helping you prepare for stabilization and cognitive ability and breathing re extra oxygenating the body. So off the bat your body is instinctually trying to wake up all those fine postural fines motors motor. Wait a minute, I forgot to wake up.

Does that mean your tongue is one of those.

Let Me, Let me take some deep, long breaths and wake up. My cognitive and motor skills in my mouth. Oh, wow. Wow. Yes. But anyway, that's my point, is our bodies are instinctually trying to engage those postural muscles right away in the morning. It's important to. I think, and I honestly, it's a good thing to just start right before you even get out of bed.

Let's talk real quick, if it's okay with you, Amy, let's just talk about, like, when we say good posture, what are the. From an engineering perspective, what does that mean? And if you don't mind, do you care if I just spit this out real quick?

You just go with it, spit it out.

Okay. So we have the human movement system, okay? The human movement system is our nervous system. Our muscles and our bones go where our muscles tell us to go to. And we have muscles, but some of those muscles are specifically more postural muscles to help support us in certain positions. So real quick, when we look at the human body, there's a couple laws we have to follow. So if you are listening to this and you have a mirror in front of you, stand in front of the mirror and follow along. So we have what's called the law of balance. And that is when we're looking at, when you're looking at yourself from a front view, just like a house being built. We need a good foundation and we have these bony landmarks on our body where muscles attach to. So everybody has the same bony landmarks, the same origin and assertion for muscles. And so that helps dictate the position of our bones and the joint position and, and the cleaner the lines, the cleaner the positions, the less wear and tear we have. So, for example, if you're looking at yourself in the mirror, we like to look at the law of balance. That means are our ears level like our head? Is it tilted at all to the side? Are our shoulders level? Is there any rotation as one shoulder more in front of the other shoulder? Are our hips level? So the top of the hip bones, are they nice and level? Does the hip have that same rotation like a shoulder, or does one kind of hip rotate forward in front of another one? The knees, are they pointing straight or does it look like your kneecaps dipped in and pointing in at all or pointed? Is it actually the other way pointed out a little bit? Do the knees look knock kneed or bow legged, which is called valgus and very stress? Is the foot, are the feet pointing straight forward or the foot, are the feet turned in or turned out? Is one turned out more than the other one. And these are like little variations just from the front view that we can start to see. Chest. Is the chest like nipple line level? So those are very important. From the side position, we're looking what's called a vertical load. Actually, let me go back to the front position, because the other thing that's important that a lot of people we do is either stand narrow or stand wide. And so these are called your load joints. So again, think about the structure of the building you're building. We want nice straight walls, right? So is our ankle underneath our knee underne our hip underneath our shoulder. And those are your four load joints that we want to look at. And from the side position, we're looking at the law of vertical load. So is the ear in line with the shoulder? In line with the hip? In line with the knee? In line with. There's a big bone called your external malleolus on the outside of your ankle online the straighter that line. So if there's a deviation, meaning your knees in front of that line and then your hips behind the line and your shoulders front, your head's in front, or whatever variation there is, the more deviations there are from that can cause a lot of postural strain and stress from what we call the law of dynamic tension. And then I'm just going to point out one more bony landmark and then we can just chit chat this away. There's a little bone on the front of your pelvis called the asis, which is for the anterior superior iliac spine, and a little bone on the back called your psis, which is your posterior superior iliac spine. And we measure that angle and there should be like, if you think about having a belt on, there should be a slight slope forward so that if you were thinking about pouring water on there, that water would roll forward. But we don't want it too far because that's considered an anterior pelvic tilt. If you notice that you have a really big curve in your low back and your butt sticks out a lot, that's too much of an anterior pelvic tilt, which is compressing your spine. If it's back until the too far the other way and you notice your butt tucks under, then your spine is pulled flat and it's pulling curve out. And that's called a posterior pelvic tilt. And that pulls the curvature of the spine and puts compression on the spine too. So when we're looking and we talk about the law of balance and the law of vertical load and when we say good posture that is called what's called a functional posture. So the more the best position all of these things in allows our shoulder joints to hang in the appropriate position, allows for the the load of energy to distribute throughout our body more effortlessly when we're walking, when we're mo and allows the joint positions to be in a specific angle and position so there's not wear and tear just like we have our car has a good front end alignment and there's not wear and tear on the tires or all this good stuff. So in general when we say what is good posture those are kind of the laws that we follow. So there's actually these rules to the road. Go back and listen to this and check yourself out and as we talk in this podcast in more details about that then you can we can dig in deeper. So thank you for allowing me just to get all that out.

Good job.

I love talking about it, but I feel like it has to be in one big chunk to see it clearly. It's a nice roadmap and I think.

Just to highlight a couple of key features is to if you're going to check your posture on a regular basis and I think it's a good idea for everybody to occasionally stand in front of a mirror and first thought.

Looking.

To get out there and feel the in your hair. Chevy EVs have you covered covered like the Blazer EV with bold style that's sure to you away and with Silverado EV towing is a breeze with the capability to hitch up and tow with ease and Equinox EV helps you keep moving along like with confidence Chevrolet together.

Let'S drive spinquest Social Casino It's Thanksgiving time the turkey's hot and the family's loud. Instead of football, play a different game on your phone Live dealer blackjack, craps and slots. Play anytime, anywhere. Spinquest.com this Thanksgiving gobble up a $30 coin pack for just $10. Come play today.

Spin Quest is a free to play.

Social Casino void where prohibited. Visit spinquest.com for more details.

Love yourself and appreciate your body and that you have breath in it, blood in it. And I don't care what your age is or anything. If you have blood flowing through your body and you're breathing, you can make changes to your body.

You're off to a good start.

You got the baseline, you got the basics going. Yeah, there is and you can and I'm serious. There's a lot we you and I both and I work with some aging populations and they might think that they're too far gone. This is the way I've always been. I'm born like this. And of course, there are some more significant challenges for some people, but everybody can do something to make an improvement with their body. But anyway, back to what I'm saying is like watching where your head lies. Like you were saying, if you can take a shot or catch yourself, that's from a side profile. And look at where your ears are in relation to your shoulders, and then check your spine. And then I always find another good key is to have people just look at their pants pockets or the line of their pant line or belt and see if there's a tilt or a rotation in there. And then my favorite is also, we obviously look at feet and all that and where your hands and elbows lie and shoulders are. But look at your feet. Are they in, are they out? Is Ron rotated like Brian said, Those are all just those key points. But if you check your head, your shoulder, your waist, and your feet, that's a good idea of what you can do. And even if you just correct one of those, you will usually help affect the other ones. So pick one and get started with it. I think another key thing, like you mentioned, the importance of understanding pelvic tilt and understanding where your pelvis is rotated or not. So in physical therapy, we. I always taught this. Imagine that if you put your hands on your hip, that if you were to imagine that you're holding a bowl and you're going to pour water out the back of the bowl, and then you're going to pour water out the front of the bowl, and you do that by tucking your tailbone, by squeezing your buttocks, that will tell you whether that kind of helps you understand that anterior tilt and that posterior tilt. So if you're posterior tilted, meaning that you're pouring water out the back of the bowl, that's that look of people who have a flat back. Unless you're very bootylicious, you may not notice, but it will. You'll feel it when you tilt that bowl backwards. If that. If you can't tilt your bowl backwards anymore, you're either completely locked or you're in that posterior tilted position all the time. So that would be that posterior tilt. And then that can. Obviously we're going to create elongated muscles and shortened muscle on top of different types of stress in the lumbar spine. If you're pouring water out the front of the bowl, that's anterior tilted, and that's where you can get into a lot of compression into that L4, L5. And then, as you'd mentioned, I think this is like a key thing to tell people, is to think about your body like you're building a skyrise or alarm, a big building. And if you build a building on a weak foundation, everything above it is going to be compromised. So I always work with people to think about their feet. Your feet are your foundation to the rest of your body. And I'm sure, I know you're going to get into all the laws around this and gravity and mechanics, but you want to build your house, you want to build your body with that weight equally distributed and balanced on top so that one of the areas aren't taking more of the load. So if you think of stacking your body from your feet up to your neck, to your ears, to the top of your head, you will equally distribute weight throughout your spine and your joints, which will relieve a lot of tension and stress throughout your day.

Yeah, yeah. I think our body tells a story. And when we look at, you know, when you're looking at. Using the reference of, like, construction or something, again, you can see where something's off, like when a cabinet's put in. But that tells a story of what's going on behind that drywall, what's going on in the frame and stuff. And so I think for us to understand when we see a deviation, when we see something that's off, maybe it's a little telltale sign of, oh, this bra strap always wants to slip off. So that's a telltale, and that tells a story. So what does that mean? Oh, now I look at my shoulders. Oh, their shoulders off. Now look and imagine what you could see. If you could see the muscles, if you could see below that layer of skin and then look a little deeper. And what do you think the joints would be doing in that position? And the important part of that is we have to understand that we, you know, going back again to some of the stuff we talk about on a psychological level is that we have constant input. And so it's. The things that we are doing on a daily basis are putting input into our body. Body. Whether it's the way we sit at our desk, whether it's the way we sleep, whether it's the way we. If we drive a lot, again, if we're at the computer a lot, things that we're doing are putting input into our body, and that input is allowing for our contractile tissue, our muscles, to adjust to certain lengths. So we have what's called adaptive shortening Some muscles get short, some get short and weak, some get overstretched and strained. And so there's a, there's a story and the story is oh what are that, what's the information happening in the story? And the important part that is hard for us to understand is the compounding effect of that over a long term period of time. And that's what I for me, even with myself I'm getting returned 50 and I'm like constantly what am I doing? How could I, what kind of input am I putting in here? What do I need to do different? Because that compounding effect over a period of time leads to compression, which leads to inflammation, which leads to degeneration, degenerative aspects and arthritic changes and then things like that. So it's, it's not just how we look. Even though I want to talk about how we look and how we feel, but very much about what is the story being told. There's.

Looking to get out there and feel the in your hair. Chevy evs have you covered like the Blazer EV with bold style that's sure to you away and with Silverado EVE towing is a breeze with the capability to hitch up and tow with ease and Equinox EV helps you keep moving along like with confidence Chevrolet together. Let's drive.

Forget whatever plans you have this weekend because you're staying at home and playing on spinquest and there's never been a better time to sign up than right now. New users get $30 coin packs for just $10. All the table games you love with hundreds of slot games and real cash Prizes. That's at spinquest.com S P I N.

Q U-E-T.com Spinquest is a free to.

Play social casino void where prohibited. Visit spinquest.com for more details. Information there that's obtainable. There's information there that is much deeper than what it looks like on the surface. And so that's what really drive to drive home here too is what's your story? What is your, what's your posture telling you? And if you can imagine what does it look like deeper and deeper and what is that joint space doing? Because when those happen and they compound and compile, you start to lose again mobility and all those changes start to happen and then you start to compensate and then joint compression starts happening here and when the next thing you know you have bursitis, you have hip degeneration and you need a hip replacement, you have your knees not tracking and also blow an ACL or an MCL or you start getting arthritic knee or runner's knee. So all these ailments start to happen. So again, what is the position to help alleviate the condition, to help prevent the condition? So if you're young, let's get ahead of it. I have somebody who I give kudos to that is older and she's super active and she listens to this podcast, you know who you are. But she's, she continues to put the work in even though we know there are some limitations that were. That are past a point. Right. But it's like not giving up and continuing to put in as much good input and make as much changes to maximize the efficiency of the body. Acting like a shock absorber in a spring and putting in the, the proper alignment where it needs to be to keep motion, to keep her active and moving in the life that she loves. And so sometimes it's not going to be perfect, but it can still get better.

And then just. Yeah, I think just making that reference like what you were saying about the wear and tear on the body. And again, another quick way to think about it is if you're shifting some part of your body either left or right or forward or backwards, you are changing the way the muscles are firing and working to support that joint or your spine. And so you're creating a habitual over lengthened set of muscles and a shortened set of muscles depending on what area of the body we're talking about. And chronically over time, like those muscles that are, we call that stretch weakened because they're in a lengthened position, but they're always under a little bit of tension. They're not able to fully function and do their job well. And then your muscles that are the compressed or the shortened ones, they're also not able to have full length and they're not able to fire and do their job. They don't have good. They're over tired from being contracted all the time as well. So those are the things that can cause that improper pull and push. Not to mention just physics of how a joint was built and designed. The way we were originally made to have proper rotation and gliding, if that's interfered with, that's where you get that over abundance of friction and you wear down those joints. So posture isn't just about looking good. Although like you said, we're going to talk about that. There's some really interesting studies around the significance of just how we hold ourselves more than just muscle functioning and how it creates it can affect everything from how we feel, what we think hormone production, how we breathe, in addition to just everything. Bowel movements. What else, Brian, what am I missing? All of it. It's a significant amount of things that happen when you have good posture versus a improper posture that's causing extreme stress on the body all the time. We could take the first one. Can I do the first one with forward head? If you think about people who. When you're standing in a proper, good posture, your ears are pretty much equally aligned over your shoulders. Of course you want a straight line from the shoulders down through the body, but for the most part. But if your head is leaning forward, and I picked this one just because most people are aware of this, you go from anywhere from £12 with it being directly over stacked properly over your spine. Right? You go. And then if you start inching it forward, you can go anywhere up to like 30 to 40 pounds of pressure in the neck and in the shoulders and your upper body. Can you imagine if you're standing upright? Go ahead and just take a 40 pound weight and strap it around your neck and see how that feels. I would say that's going to be exhausting. And then if you think about that shift throughout the body, like, how is that working on your hips, how is that working on your knees, how is that working on your ankles? That little bit of improper shift increases significant amount of pressure throughout the body. And then that just. That's exhausting all day long.

Yeah, I like that you said exhausting. Because I think about the work the body has to do under strain and stress is decreasing the amount of your energy level because the energy's having to go to dealing with that overstrain and stress. And you can literally. Like, one thing about good posture, whether you're the normal worker bee or if you're an athlete or whatever, is to be more energy efficient. And so you can increase. I wish I had a specific number, but you could literally increase your energy level. I'm just going to throw 10% out there. If you have poor posture just by changing and maximizing and making your body more efficient, because that energy isn't going to have to be expended dealing with the strain and stress of the fatigue and tension that's happening to your muscles.

So again, and it can feel a little awkward and weird and then it just takes a little bit of correction and paying attention throughout the day. There are definitely some exercises and movements and things that you can do, but just lifting your head and shoulders and thinking of stacking your body up correctly throughout your day, I will have My A lot of times when I was in physical therapy, I'd have patients work with, with set an alarm on your phone or if you're at the computer on a regular basis, have little something that pops up if you can't use your phone that just reminds you to just check your posture. You don't necessarily have to stop and do any big exercises. If you can, that's great. Every 52 to 90 minutes to change your body and increase muscle capacity in a different way. It's very helpful health wise, but also cognitive and productivity wise. You're going to work better, think better and feel better if you do some kind of body adjustment movement every 52 to 90 minutes. But yeah, again, it doesn't have to be big. It's just being cognitively and be aware of it and make small changes. We're not just talking about muscle and joint health either, right? We're talking about the cognitive effect of your muscles being in proper and good posture and the way it affects your muscles.

So I feel like I do want to go back, if you're okay for a second, to your forward head posture, because that's a computer. The desk posture is a common thing. Typically if your pelvis posterior rotates, meaning it gets tucked under, which a lot of people when they sit down, based off their chair, their pelvis wants to tuck under. And so then what happens is that the mid back curves, it collapses forward and then your arms are in front of you in front reaching for that keyboard. And so they're internally rotated and your scapulas are being pulled out to the side. And then head goes into that forward posture. And oftentimes we in a standing position too end up with a little bit of hunchback, a little kyphosis, where it's a little too much too rounded. And again, outside of the postural strain and stress on the muscles and the compression of the joints and the shoulders and the spine and stuff like that. Just going back to that energy when the ribs, when the back is like that, the ribs get compressed as well. And so it doesn't allow for our lungs to maximize its full capacity with inhalation. And so going back to the energy stuff, if just by again changing that, you're allowing for the lungs to be optimized and allow for that the lungs to fully expand, which is then increasing and helping us become more oxygen efficient. And what happens to that? And we talked in Chinese medicine how important that is, because that's called your zong qi. And your zong qi mixes together with your Gucci to make blood. Right. And the more blood we have, going back to your initial statement, you're off to a good start.

Yep. Yep. Increased blood flow is important and I think there's some. There's a lot of research around all this. And I think sometimes I question it's. There's causation correlation, but I think you had mentioned just poor posture. If you put yourself into that slumped shoulder, rounded back, forward head position. I challenge everybody. Whatever you're doing right now, unless you're doing brain surgery. Thanks for listening to us. While you're doing important work.

That's. That's a, That's a compliment.

Slouch. Slouch your body and try to take a deep breath and let that neck fall forward and just try to breathe. Just take a couple of long, slow breaths and see, I'm doing it.

I don't like it. I don't like it.

It's terrible. And then that's because you're on vacation and I know you're having fun. And then just go into the proper position. Pull those shoulders black lift from the back of your head. I always tell people to, to act like there's a string running from their tailbone up through their spine up to the back of their head. Not their nose, but the tip of the back of their head. Like a dancer's position without the pelvic rotation. Sorry, dancers. And. And then do some breathing. And it's so much better.

So much better.

It's pretty quick to recognize that when you can get into a softer position. Now some people, if you're really how you do have poor posture and you're using these muscles that have been stressed in the front of your neck and you're trying to push and hold them back and you're still using those muscles because they don't know how to stop doing their job. It might take you a moment, but if you can, this is why laying on the floor in a relaxed position with your hands just off to side and open the corpse pose. As we would say in yoga world. It's why it's so relaxing because it just opens up everything and makes it so much easier to breathe.

Looking to get out there and feel the in your hair. Chevy evs have you covered like the Blazer EV with bold style that's sure to you away. And with Silverado EV towing is a breeze with the capability to hitch up and tow with ease. And Equinox EV helps you keep moving along like with confidence. Chevrolet together. Let's drive.

Forget whatever plans you have this weekend because you're staying at home and playing on Spin Quest. And there's never been a better time to sign up than right now. New users get $30 coin packs for just $10. All the table games you love with hundreds of slot games and real cash Prizes. That's at spinquest.com S P I N.

Q U-S-T.com Spinquest is a free to.

Play social casino void where prohibited. Visit spinquest.com for more details.

If you're laying in that position, by the way, and you're in extreme pain because your low back hurts when you're in that position or you feel like you're going to have cramping, which I know a lot of healthy looking people who are very strong who cannot lay in the corpse pose without having to bend their knees or prop their arms up or have something underneath their neck because those muscles don't know how to even tolerate in being in a position where they're not stretch weakened.

Yep, I love it. That that goes back to again even some of the stuff. We've talked before about the parasympathetic sympathetic nervous system. And I was just thinking of being in what we call in Tai Chi when we talk in the future there's like a wuji posture and because the spine is such a flow of energy anyway and so to allow it to be supple and lengthened or in a position where it can relax allows for that, that energy to flow and. But I just constantly think when you're just we're talking about that how that helps us stay more in a parasympathetic state versus that higher stress of the sympathetic. And when we look at the position of the body and the pelvic angle, we think about all those internal organs and the less strain and stress, meaning if they're tilted and pushed forward against the abdominal wall or if they're too far back or if we're are tilted like all those have a position, the parasympathetic gets into rest and digest. Right. And so allowing the pelvic angles and all that to be situated in the proper position allows for improved digestion, all that stuff. But again it's like thinking about the, how it affects, like posture can affect the, you know, the compression of stuff or the energy and improved breathing and the nervous system and then our digestive system. There's just so many layers to it that I wish we just all would have been caught this at a, you know, such an early age. We were body, we were, we were.

Your grandmother was correct when she said sit up straight. She's right.

No, but we didn't know why.

We didn't know why. Yes.

Not that if we knew why, we would have cared. Because I can be pretty sure if I went and told my 14 year old to go stand up and it's going to improve his poop, he's probably not going to crap.

We might have to put it into different areas of incentives for teenagers, but it does. So you're exactly right. Like the compression and movement, if you balance and stabilize and you have like just walking correctly with good posture, that vibrational pattern, not only is it saving your joints, creating good lymphatic flow. And like you said, when you're opening up and breathing, that's going to help stimulate the vagus nerve. Vagus nerve helps, helps stimulate gastric juices, that helps regulate your bowel movements. And eliminating waste and toxins from your body is really helpful, very helpful to remove toxic things from your life, let me tell you and. Wait, wait. We're talking about poo?

Yeah, we're talking about poo. It always comes back to poo.

But. And all of this, like I had mentioned earlier, like the correlation or causation, we're not entirely sure, but all of that affects, affects your cognitive ability. It's affecting your entire health and wellness and productivity, your success in life. Can we also jump into the next exciting part? I think you want to jump into this one and talking about how posture may affect our emotions.

Yes, I'd love to, but can I go back? Because I don't know why, when you were talking about poo, I was thinking about Tom Brady.

So many appropriate, inappropriate, maybe, I don't.

Know how, I don't know if I got there. And I appreciate Tom Brady, although as a Bronco fan, like you hate the Patriots, but I can appreciate everything. And the reason I'm bringing up Tom Brady is because that guy is famous for. He wasn't the guy just hit the weights really hard. He was the guy that focuses on mobility. And if you look at that dude, his posture's like fricking gold. I haven't got to do an in depth postural analysis on him, but the reason I bring that up is because whether you're a fan or not, that guy played in NFL at a very high level for a very long time. And I think he was injured and, and had to sit out once. Right. To take that many hits and to do that to. My point is there's a direct correlation from good postural alignment Having your joints and stuff aligned and that mobility for your body to be the best shock absorber it can and to not have these things. I guarantee some of these NFL guys that. That have Achilles ruptures or stuff blown really easier. High hamstring tears and stuff like that, that if we looked at the posture, maybe the guy with a high hamstring tear maybe had a posterior pelvic tilt, which also means most likely if we would do a functional test, that is inferior posterior line, meaning his hamstrings to calf and all that stuff would have been probably more hypertone, meaning too tight, not allowing it to go to the functional length. And then when you put that under load, it doesn't have anywhere to go and it's just pops. And I know there are. Petagoski works with a lot of football players. And so I definitely know there's a lot of football players who put emphasis and invest money in this. But like, again, like to have that awareness of that and I don't know why, I just totally digress. But sorry. Let's see. We started with Pooh, Tom Brady, good looking, handsome.

Yeah, I was trying to go. I was starting to make the tie in to what how Pooh and Tom Brady, other than the immediate thinking process that pops up goes together. Actually, I'm totally joking. I know very little well this gut about Tom Brady other than he plays football and I didn't even know what team he plays for. Football is not my thing.

Clearly this goes back. Let's get back to the cognitive function because something's wrong with me.

All that wake up posture bouncing that you did and now your body needs to eliminate toxic.

Hey, you know what? I hope we're just dropping gold nuggets left and right for the listeners, however they come out. I can't. I can't help it. I can't help it.

There's so many references right there. We're going into the dark world here.

Okay, so emotions, this is. This will tag team this all day long. But I think the one thing for people who are public speakers or even have done sales training or leadership stuff and things like that and have read clearly, there's enough conversations going on about good posture and confidence, right? Having that proud chest, shoulders back, chest out, head high, eye contact. Clearly there's. There is that correlation with that, but they're on the flip side of stuff. Our emotions can dictate some of our behavior with our posture, but our posture can also drive some emotions. And the one that comes to mind is depression and grief and Sadness. And a lot of times our shoulders will be collapsed in that forward head. Our chest will be sunken in and retracting from the world. And in Chinese medicine, just to tie a little bit of it in the lungs very much have to do with grief and sadness. So it's almost like you're burying those lungs in there. And if our, if we are feeling a little sadness, if we're feeling a little sometimes again, just allowing for that chest expansion, that proud chest, bringing that out, shoulders back, head high, can a little literally start to shift us from that place into. Bring a little bit more light, bring a little bit more, take some of that weight off. And again, of course, allowing the lungs to function. In Chinese medicine, that again, that is, is a huge part of grief and sadness. And you can have the emotion first, which then is reflected in the posture. But changing the posture can help start to change some of the motions. And we can. I'll let you take it from here a little bit. But that's just one example that, that I see. Pretty common.

Yeah. And it's a well known, but maybe not science understood, driven, but everybody knows a power pose. I'm hoping everybody knows a power pose. If you ever watch like public speakers or hey, let's take it to the best power pose ever, Wonder Woman. Who doesn't love a little Wonder Woman?

I'm doing it right now. Yes, the wrists have to go together. Okay, well.

Oh, that wait, that's a different one. That's a deflection. That's when she's about to. To kick butt, by the way. She's.

Oh, God.

It's the one where you take your fist and you put your fist on either hip. So side is on your side. Left, left hand. The left hip, folks. Stand a little wide, pull those shoulders back and look strong. And that is a power pose. Now another one of my favorite ladies who uses posture is. Which I shouldn't say she's one of my favorite because I'm terrible with names, but she's the female character, the boss lady in Ted Lasso is her name. She's.

Oh yeah, yeah. Beautiful, wonderful, super power pose.

So if you watch TED Lasso, she does it in the show and she talks about when she was little, she used to do this to build up her energy. And then she did it later in life because she was a female in a very male dominant environment with sports. And she crouches down and cuddles in, goes into a standing child's pose, basically, and then unfurls herself and puts her arms up really wide, stretches her hands out and opens her posture and then sticks out her tongue and opens her eyes and does a lion breath.

And she would do that like a Samoan like a little bit but even.

Like arms up really high like the starfish pose and like the tongue out the eyes wide and she would do this big breath.

And I love it.

It is so amazing. And she and that is a real so that's really scientifically proven that doing these types of power poses or build ups before you do some kind of meeting or like the Samoan pose and the Wim Hof breath and all these things help build this energy in your body to build up confidence and strength and endurance. Gives you a little bump of endorsement endorphins. There's actually now plenty of studies that show there's a physiological effect in your body when that happens. So even the slightest bit of change of posture of opening the chest, even just a small Wonder Woman pose, just a little hand on the hip or just hands to the side and pulling your chest back and being strong in your posture, it affects the hormones in your body.

Looking to get out there and feel the in your hair. Chevy EVs have you covered like the Blazer EV with bold style that's sure to you away. And with Silverado EV towing is a breeze with the capability to hitch up and tow with ease. And Equinox EV helps you keep moving along like with confidence. Chevrolet together let's drive.

Spin Quest Social Casino It's Thanksgiving time. The turkey's hot and the family's loud. Instead of football, play a different game on your phone. Live dealer blackjack, crafts and slots. Play anytime anywhere. Spinquest.com this Thanksgiving gobble up a $30 coin pack for just $10 dollars. Come play today.

Spinquest is a free to play social.

Casino void where prohibited. Visit spinquest.com for more details.

So much. So like they did a study with students about it wasn't a massive one into to doing the power it was a power pose but it wasn't like a lion pose. But they took a group of students and they did half of the I can't remember it was a fairly small number but it was worthy of a proper study. And they took half of the students and had them do a slouch pose and then they had half of the students do a strong power pose and they did saliva testing before and after. So saliva testing sometimes a good way to check immediate hormones in the body. And so after I think it was just two minutes. It wasn't even that long 120 seconds of holding these postures, either a slouched or a power pose. The ones that did the power pose, their testosterone levels levels rose and their cortisol dropped. Significant, like 25, I think it was. I might just check. I gotta look that up.

I'm doing a power pose. I'm doing it right now. I think we're gonna have a whole podcast just on morning Power pose.

Increase Testosterone levels to 25%. Decrease cortisol, your stress hormone, by 20% just by changing their posture for two minutes. So, yeah, it's pretty amazing that you can have a significant effect like a response to your environment, a response to your thinking pattern, a response to waking up in the morning in the middle of a bad dream and not being able to resolve it, and your dog whining at you because he has to go potty. And then you come out of your room with that kind of stressed anxiety thing and you're not going to take it out on the rest of the world the rest of the day. So you do some power poses. Work through that.

So do you know which one was specifically linked to that study? Was it the Wonder Woman power pose?

It just. No, it just. It just says power pose. But I think Amy Cuddy does a TED talk. She's amazing. If you haven't listened to Amy Cuddy's research, she has several good books. You can just do a search. Amy Cuddy at C U D Y. She goes into a long process about all of her research around body language and posture. And I think that may be the start. One of the studies that she quotes in there, but it just says a power pose. So a power pose is typically the Wonder Woman pose, where you just, you stand up, your hands on your hips, your chin's up, your chest's out, strong through your legs, kind of in your steady think about Wonder Woman. She's not going to get pushed over because she's in the tandem stance in her. Her heels. She's strong and sturdy. And do that for two minutes and see how you feel. And if you feel silly, if you feel silly doing it, I think that's even better. Like, confront all those ideas. I also often will teach, like there's another one called the. And this is a little side. This is just ties into psyche. This is a whole totally different thing. It's nothing to do with posture. But I think they also call it the Superman strategy, where you take something that gives you an idea that's associated with something strong and powerful. And so like Superman, like you Put on glasses or you wear a certain jacket, or there's a lot of public speakers who will wear fake glasses because it makes them feel smart and it gives them the idea that they're strong and powerful and educated and important. So you can do those little things to play with your mind. But I feel like, like posture isn't just a mind trick. It's actually changing the physiology that's happening in the body.

100% agree with you.

Yeah.

So with the power pose, I teach this technique where. And again, it's where I do functional tests when I look at people's posture. But let's. I'm just going to throw these out there too, because if you do these exercises, I think there's 12 on a regular basis. Like, all these will help lengthen and put back the connecting lines, if you will, that affect your posture. And so it's broken up into upper half and lower half are superior to inferior. So I'm just going to say them real quick. So if you go to YouTube and put in Integrative Health, because that's just our channel after each one of these or after one exercise, you can join it. You can find all these in here so you're not confused with somebody else's exercise. But if you do an exercise called static wall femur rotations, that's a really good one for the posterior inferior chain. So the back part of you. And then child's pose, which is a flex child's pose, not an extended child's pose, that's the second half of that exercise. Then if you do a wall quad stretch for the lower half on the front side and then a hip ups for the upper part of the front side. Okay, so that's four exercises so far. And then we're going to do the lateral side. The lower part is going to be an it band stretch. And then the upper part is going to be a wall triangle. I also like standing windmills for that too. If the wall triangle is too hard. So that is six exercises. And then if we do the arm line, we're going to do standing chest openers, unilateral. Okay. And then we can do standing wall glides are really good too. So that. That should keep you busy.

You can find those. Okay, well, I think the point is that you can find these on the Integrative Health website. Is that right?

It's easier just to go to YouTube and type in one of those names. And then just you'll. And then put Integrative Health after it. And then it'll Pop up that channel, and then you can watch the videos for those. But the point of bringing those up is those are designed and those are tests that are used to check to see if you have functional length, proper range of motion, if you will, in these areas. And if you don't, then these are corrective exercises to help put that back in there. Now, some people, these are related a little bit more to what we call excess or tightness or restriction. It doesn't mean if you can do these really easy, sometimes, to be honest with you, you're too weak because there should be like this tension, for instance, that static wall, femur rotations 1. For some people, that's super easy to do. So they don't necessarily need it. But if I can pull their foot dramatically off the wall, sometimes there's not actually enough strength or tension on the tissue to support and stabilize the pelvis. Right. And so we got to do our spiral line, standing wall twist, and then upper spinal floor twist. Those are the two for that line. But we're getting. At least you're addressing every kinetic line on the body. And so that's going to get a, A lot done for you.

I love that. And we'll put the. We'll line those out in the show notes so you can do a search for those. And then I think if it's a lot of struggle, like, if that's all too technical, if you will just dance more, play more. What was that game that they play where you put your hands on the dots?

Twister.

Twister. I think that's another reason why yoga is so effective. It is moving the body and opening up all the joints and putting us into different positions. But I always told my children, and I will remind myself, you can do so much good for your body if you just pull your shoulders back and squeeze your butt, butt. And they used to laugh at that because I would say it all the time for everything. I was like, everything can be improved by pulling your shoulders back and squeezing your butt. And then my other thing that I always told them was like, a good set of squats fixes almost everything. But later in life, they would laugh as they got older and teenagers, because they would be like, pull your shoulders back, Mom. It'll make everything better. And then even later, yep, they would say things like, you're right, I did. I pulled my shoulder back and squeeze my butt. It felt better.

I love it. I feel like that's a. A good note to, to close out on this. So everybody, let's do it together. Ready 1, 2, 3. Squeeze it. Tighten it. Doing it.

Pulling it back now. Don't overdo it. And here's another. Just a takeaway is don't become those big bodybuilders who can't. They're so stiff that they can't actually move. You should be. Be fluid in your movements and hold yourself in a rigid place all the time, trying to force your body into a position. You want to have fluidity and movement. I think that's why, again, I will often tell if I have somebody come in, whether it was a physical therapy and recovery or my clients now, like, if they have lots of tightness and tension just throughout their whole body, I just really encourage them to find some fun, like just dance, turn on some good music and move your body around. Don't try to do any particular moves any certain way. You don't have to know how to do the salsa to pretend you're salsa dancing, but just move your body with some enjoyment and happiness.

We're going back to what we were talking about earlier real quick about emotions and our body and stuff like that. It's amazing to me to see people who have really have a big decrease in mobility also tend to be more linear and not very flexible mentally. Right. And it's crazy. And I would love to see, with all these, like, leadership books and all these qualities that they talk about, I would love to see a study, because you have to be adaptable. I'd love to see some sort of study on how if they do mobility tests on some of these great leaders, because I feel like, again, the more mobile and the more flexible your body is, the more mobile and flexible your mind is as well.

Yeah. And I think this is. Again, we'll wrap up here, but I think that those people who are what we call high performers, big leaders, and in general, they're looking at how to be the best that they can be in. In whatever they're doing. They will very much be bringing in health, diet, body movement. They're aware that your energy and your. Your body health is directly related to mind health and vice versa, and productivity and leadership and staying sharp. Very important to connect all those together.

All right, guys, A strong posture leads to a strong mind and strong body. So go get some good. Go get your good posture on. And, Amy, thank you. Thank you, thank you for spending the time. I'm gonna go get some sunshine now. And thank you guys for listening.

Thank you. Enjoy your vacation. And the rest of us, in least part of the country will deal with snow while you're Enjoying the sunshine. We will see you next time.

Have fun. Thank you. And thank you guys for listening. Please, as always, if you love this podcast, if you found it, Golden Nugget that you want to share with somebody else, even if it was only one, pass this podcast along. Share it with as many friends and family as you love. Maybe we're not as funny as Jason Bateman, but we got some juice. So share the love, share the health. All things good for you. Pass it on. Leave us a review. We love you and appreciate you.

Great. We let them go. You're gonna have to tell me the Jason Bateman comment. Bye, everybody.

Everybody. Well, real quick, everybody loves Jason Bateman's podcast. And so I'm just like, doesn't he.

Do it with three other funny guys too? Like just sitting around joking and cracking up? Yeah, yeah. I mean, who doesn't love Jason Bateman in general? But yeah, yeah, I mean, we got.

We got some of that, we got some of that pizzazz. Come on now. Come on.

Maybe. Yeah, okay, now I get it. I got it. We're a little silly sometimes. It's good. Good to be silly.

All right.

All right, talk to you later. Bye, Brian. Hey friends, thank you for tuning in to the All Things Good for you podcast. Please note any information, experiences, ideas or opinions discussed today are for educational and thought provoking purposes only and not intended as medical advice. If anything piqued your curiosity, please consult with your doctor or personal medical professional. And if you're enjoying all things good for your podcast, hop on over and leave us a five star review so we can continue delving in and providing great content. Thanks again and we hope you are inspired to stay informed and responsible along your health and wellness journey.

Looking to get out there and feel the in your hair Chevy EVs have you covered like the Blazer EV with bold style that's sure to you away and with Silverado EV towing is a breeze with the capability to hitch up and tow with ease ease and equinox EV helps you keep moving along like with confidence Chevrolet together let's drive.

Spinquest Social Casino It's Thanksgiving time the turkey's hot and the family's loud Instead of football, play a different game on your phone live dealer Blackjack, crafts and slots play anytime anywhere. Spinquest.com this Thanksgiving gobble up a 30 coin pack for just $10. Come play today Spin Quest is a.

Free to play social casino void where prohibited. Visit spinquest.com for more details.