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    1.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      9. That compression is caused by many modern posture habits; bending from the back, sitting with posterior pelvic tilt, and weak core. Nomadic posture maintains what would now be considered slight anterior pelvic tilt, but more importantly, it elongates the spine at every moment.pic.twitter.com/IXOz1G3610

      4 proslijeđena tweeta 68 korisnika označava da im se sviđa
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    2.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      10. Relieving pressure on the L5-S1 region is, no pun intended, the backbone of nomadic posture. The spine is not meant to be very dynamic; rather, it should support the body in an upright position.

      1 reply 0 proslijeđenih tweetova 54 korisnika označavaju da im se sviđa
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    3.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      11. If your doctor is over 40, the likelihood that they’re familiar with the literature on this subject is low, as the literature didn’t exist when they were in med school. I am not a medical professional. I am an empiricist, and my recommendation is personal experimentation.

      1 reply 0 proslijeđenih tweetova 56 korisnika označava da im se sviđa
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    4.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      12. As we go into the more practical part of this thread, I will be focusing on the three most important elements of nomadic posture: lengthening the spine, taking stress off of joints, and maximizing breathing.

      0 proslijeđenih tweetova 33 korisnika označavaju da im se sviđa
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    5.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      13. There are two main muscle groups that elongate and support the lower spine: the erector spinae on the back, and the transverse abdominis in front. Find these muscle groups with your fingers and practice activating them. It will take A LOT of practice.pic.twitter.com/oxBeIL4Kpm

      5 proslijeđenih tweetova 52 korisnika označavaju da im se sviđa
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    6.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      14. Engaging the rectus abdominis (the ‘six-pack’) is NOT helpful. If your spine is not already supported and elongated, doing exercises like crunches will only exacerbate a posterior pelvic tilt by pulling your chest down and hips forward. • This is not good posture!pic.twitter.com/rC9Ro319p2

      1 reply 3 proslijeđena tweeta 43 korisnika označavaju da im se sviđa
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    7.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      15. Instead, think of pulling your stomach in from the ribcage. I highly recommend stomach vacuums as an exercise to activate and strengthen these muscles. This will give you a sort of ‘greyhound’ look.pic.twitter.com/LVXJjLwqlr

      3 proslijeđena tweeta 66 korisnika označava da im se sviđa
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    8.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      16. If this constricts your breathing, you are probably tightening your six-pack. Train yourself to isolate the transverse abdominus and let your belly relax. That’s where your organs are; don’t give them a hard time.

      1 reply 0 proslijeđenih tweetova 38 korisnika označava da im se sviđa
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    9.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      17. Quick note: although posterior pelvic tilt is more common, exaggerated anterior pelvic tilt is also a source of many problems like lordosis. Activating the glutes will help pull the pelvis into the ideal position— more on that later.

      1 reply 0 proslijeđenih tweetova 36 korisnika označava da im se sviđa
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    10.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      18. Moving up the spine, let the upper spine by the ribcage rest on the pillar of support created by the transverse abdominis and erector spinae. Desk work and slouching causes the ribcage to fold forward. I have transitioned into doing most work standing and it’s been positive.

      0 proslijeđenih tweetova 33 korisnika označavaju da im se sviđa
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       🌞Supermeme 🌞‏ @memeofsteel 3. sij
      • Prijavi Tweet

      19. Sidenote for airway: tongue posture is a thing, and it will do wonders if you suffer from TMJ or sleep apnea. Glue your tongue to the roof of your mouth and breathe through your nose. For more info, check out this guide on mewing:https://magnumworkshop.com/mewing-the-ultimate-guide/ …

      10:41 - 3. sij 2020.
      • 6 proslijeđenih tweetova
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      6 proslijeđenih tweetova 63 korisnika označavaju da im se sviđa
        1. Novi razgovor
        2.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          20. Now for the lower body, starting with the feet. Thick soled shoes encourage impacts on the feet without cushioning from the feet muscles. I will recommend training the muscles in the feet by barefoot walking or minimalist shoes, but— be patient. Easy to strain these muscles.

          1 reply 0 proslijeđenih tweetova 33 korisnika označavaju da im se sviđa
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        3.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          21. Toes should spread slightly and grip the ground with each step. I always loosen my socks before putting on my shoes to give my toes flexibility. Modern shoe design is generally very straight instead of V-shaped. A good shoe will be tight around the ankle but open by the toes.

          1 reply 0 proslijeđenih tweetova 41 korisnik označava da mu se sviđa
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        4.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          22. I won’t say much about arches as they differ wildly from person to person, but if you feel like your arches are weak, they probably are. As an exercise, try inch-worming your bare feet on carpet, aiming for a ‘kidney-bean’ shape when contracted.

          0 proslijeđenih tweetova 27 korisnika označava da im se sviđa
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        5.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          23. The main thing to correct with the legs is alignment. When you sit down, alignment isn’t really an issue, and modern humans sit down a lot. This allows for bad habits to develop. The legs should stack straight down from the hips; knees slightly bent, feet straight ahead.

          0 proslijeđenih tweetova 24 korisnika označavaju da im se sviđa
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        6.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          24. Modern habits tend to have the legs splayed, a result of sitting. Also, the stance tends to be too wide. A few inches between the feet is stable. Try moving your torso but keep the legs straight. If you feel weight shifting from one leg to another, your stance is too wide.

          0 proslijeđenih tweetova 26 korisnika označava da im se sviđa
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        7.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          25. Males and females have different physiology, particularly in regard to the hips, so take this as an approximation, not an absolute.

          1 reply 0 proslijeđenih tweetova 21 korisnik označava da mu se sviđa
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        8.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          26. The glutes are criminally underused in modern humans. Look at any picture of nomadic people and you will see some amazing butts. This is because nomadic posture uses the glutes all the time. This is a good segue into walking posture.pic.twitter.com/mn6W6YHipv

          3 proslijeđena tweeta 44 korisnika označavaju da im se sviđa
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        9.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          27. Thick-soled shoes have absolutely destroyed the natural elegance of walking. Modern people: - Step in front of the body - Knees lead - High impact - Long stride Nomadic posture: - Step under the body - Toes lead - Low impact - Short stride

          11 proslijeđenih tweetova 88 korisnika označava da im se sviđa
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        10.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          28. Walking should be “pushing”, not “pulling”. Most people walk by throwing their legs in front of them and pulling their body along. This puts stress on the knees and ankles. If you try this barefoot, you will hurt yourself, but thick-soled shoes make it too easy.

          1 reply 5 proslijeđenih tweetova 64 korisnika označavaju da im se sviđa
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        11.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          29. Every step you take is 100+ lbs of impact on your body. If you do not sufficiently support your joints and cushion this impact, you will have serious problems later in life.

          1 proslijeđeni tweet 36 korisnika označava da im se sviđa
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        12.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          30. Instead, push off each step by tightening the glutes. Lean forward and catch yourself with your legs under your center of gravity. Step with the ball of the foot first to cushion the blow, and support your joints by activating your calves and glutes.

          1 reply 2 proslijeđena tweeta 37 korisnika označava da im se sviđa
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        13.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          31. Muscles should take the brunt of the impact, not joints. Try to glide elegantly rather than stomp. The best way to do this is by trying to make your footsteps completely silent. It takes a lot of work and will probably exhaust you at first, but it’s worth it.

          1 reply 4 proslijeđena tweeta 39 korisnika označava da im se sviđa
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        14.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          32. Walking uphill and downhill, as well as jogging or sprinting, or traversing different terrain, all require different approaches. For example, rugged terrain requires high steps. The main thing to remember is pushing off the ground with your butt + keeping a smooth stride.

          1 reply 0 proslijeđenih tweetova 31 korisnik označava da mu se sviđa
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        15.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          33. If you are unused to this kind of walking, please don’t overdo it. We were all supposed to learn this as babies; rewriting the years of bad habits takes time and gradual change. Practice by walking barefoot when you can. The sensitivity will bring awareness to your footfall.

          1 reply 0 proslijeđenih tweetova 32 korisnika označavaju da im se sviđa
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        16.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          34. I’m going to show a number of pictures in common scenarios, as I’ve found that it’s easiest to correct posture in specific situations. Note: these are not absolute. Your body is not mine, so this is just a guide. I encourage you to experiment and find your own best posture.

          1 reply 0 proslijeđenih tweetova 22 korisnika označavaju da im se sviđa
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        17.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          35. Standing ❌- Pigeon toes; collapsing knees ❌- Wide stance; locked knees ✅- Parallel stance; aligned kneespic.twitter.com/czj9IKcusa

          1 reply 1 proslijeđeni tweet 33 korisnika označavaju da im se sviđa
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        18.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          36. I’m going to post some more pictures but I have a couple notes I forgot to mention. Sleeping posture. Putting a pillow under your knees will stretch your lower back. This one trick took my falling asleep time from 45’+ to almost instantly.

          0 proslijeđenih tweetova 49 korisnika označava da im se sviđa
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        19.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          37. Shoulders get used to their forward position from modern habits. If you have trouble bringing them back, try a round of shoulder dislocations first.pic.twitter.com/fIGzFmNezS

          0 proslijeđenih tweetova 38 korisnika označava da im se sviđa
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        20.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          38. Push up with the top back of your skull. This will extend and align your upper spine, and allow your lower jaw to rest slightly forward, improving airway.

          1 reply 0 proslijeđenih tweetova 26 korisnika označava da im se sviđa
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        21.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          39. Before I forget, of you’re interested in more about nomadic or primal posture, please look into the work done by @EstherGokhale, it’s quite remarkable.

          1 reply 3 proslijeđena tweeta 26 korisnika označava da im se sviđa
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        22.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          40. Also, if you’re interested in a plethora of other realms of self-improvement, please check out my buddies at @aionmediaco.

          1 reply 3 proslijeđena tweeta 22 korisnika označavaju da im se sviđa
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        23.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          41. Driving ❌- Splayed legs, misaligned knees ✅- Straight legs, aligned kneespic.twitter.com/wrB5PdmUe5

          1 reply 0 proslijeđenih tweetova 24 korisnika označavaju da im se sviđa
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        24.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          42. A good rule for sitting is that you should be able to stand in one motion. If you have to rock forward to stand up, you’re causing posture problems.

          5 replies 6 proslijeđenih tweetova 46 korisnika označava da im se sviđa
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        25.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          43a. Walking This is a little staged, so don’t take it too seriously. Here’s how most people walk. ❌ - Throwing legs in front - Exaggerated heel-toe movement - Long stridepic.twitter.com/IecYrBKkXu

          1 reply 0 proslijeđenih tweetova 17 korisnika označava da im se sviđa
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        26.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          43b. Versus: ✅ - Legs underneath body - Soft steps - Hips torquingpic.twitter.com/747mosD9om

          1 reply 1 proslijeđeni tweet 24 korisnika označavaju da im se sviđa
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        27.  🌞Supermeme 🌞‏ @memeofsteel 3. sij
          • Prijavi Tweet

          43c. Okay, I look a little retarded in that video. It’s hard to walk naturally and film your feet at the same time. But I think the point is made. Also, check out my sweet minimalist shoes. Cheap minimalist option (~$30) by a brand called Tesla. (No, not that Tesla.)

          1 reply 1 proslijeđeni tweet 19 korisnika označava da im se sviđa
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        28.  🌞Supermeme 🌞‏ @memeofsteel 4. sij
          • Prijavi Tweet

          44. I should have written this earlier. The hardest challenge I’ve had with posture correction is everyone else. A lot of people don’t want to be reminded they slouch. It makes them feel old and rickety. Give yourself permission to look foolish in pursuit of self-betterment.

          1 proslijeđeni tweet 31 korisnik označava da mu se sviđa
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        29.  🌞Supermeme 🌞‏ @memeofsteel 4. sij
          • Prijavi Tweet

          45. I mentioned bed-frames earlier. Interestingly, in East Asian cultures where people sleep on futons or on the floor in some fashion, people do not develop hip weakness in old age to nearly the same degree that Westerners do. Glutes!

          1 reply 0 proslijeđenih tweetova 8 korisnika označava da im se sviđa
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        30.  🌞Supermeme 🌞‏ @memeofsteel 4. sij
          • Prijavi Tweet

          46. This thread is a ‘naturalistic’ take on posture. However, there are reasonable criticisms of this perspective, like the naturalistic fallacy. Evolution does not value chronic issues very highly, so it is entirely possible that ‘natural’ posture can have inherent problems.

          1 reply 0 proslijeđenih tweetova 6 korisnika označava da im se sviđa
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        31.  🌞Supermeme 🌞‏ @memeofsteel 4. sij
          • Prijavi Tweet

           🌞Supermeme 🌞 je proslijedio/a tweet korisnika/ceHypermobility Doctor

          47. I defer to superior knowledge and expertise. MF stands for multifidi. https://twitter.com/hypermobilityd/status/1213537894348050437?s=21 …https://twitter.com/HypermobilityD/status/1213537894348050437 …

           🌞Supermeme 🌞 je dodan/na,

          Hypermobility Doctor @HypermobilityD
          Odgovor korisniku/ci @MAKETHUD
          Agree, but my point is that ES extends spine from a flexed position and MF stabilize spine once straight. People with atrophied MF compensate with ES.
          1 reply 0 proslijeđenih tweetova 6 korisnika označava da im se sviđa
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        32. Još 7 drugih odgovora

      Čini se da učitavanje traje već neko vrijeme.

      Twitter je možda preopterećen ili ima kratkotrajnih poteškoća u radu. Pokušajte ponovno ili potražite dodatne informacije u odjeljku Status Twittera.

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