Are You Getting 150 Minutes per Week of Moderate-to-Vigorous Intensity Exercise?

You have heard it so many times that the message now sounds like Charlie Brown’s teacher, move more and eat less.  Easy to say, a lot more difficult to do.  Over one-third of American adults are classified as obese by the CDC, that does NOT include those people who are overweight.  Let’s be honest, fat parents usually raise fat kids.  How does the future look?  Not real promising for the American population. 

Are you a couch potato?

The internet and social media are full of trendy gimmicks, pills, and workouts to lift your ass cheeks.  Do they work is another story for another day, but they do make money.  In 2018 the CDC wrote their second edition of physical activity guidelines, this time including the cognitive benefits of exercise.  For this blog, I’m talking about the weekly minutes of physical activity you need to have for basic health.  My guess is most of you who read this blog are not getting these minimum requirements:

  • 150-300 minutes of moderate aerobic physical activity per week, or in conjunction with
  • 75-150 minutes of vigorous aerobic physical activity per week, and
  • 2 days per week of moderate or greater intensity muscle and bone strengthening activities

At the most basic level spread out in a “payment plan”, that is about 21 minutes a day of moderate physical activity, seven days per week.  I know what you’re thinking, and the answer is yes, you can combine muscle and bone strengthening activities into an aerobic session thus killing two birds with one stone.  To stay in line with the CDC’s obesity stats, one in three who read this are obese, and at least half are overweight.  With those facts in mind, you are very likely not meeting these minimum standards for basic health.

I’ll explain more about the intensity levels to help you understand if you are achieving them or not.  Moderate means your breathing is labored, and you can have a conversation with another person.  Vigorous means your breathing is harder and you cannot maintain a conversation.  Taking a stroll around the block while easily chatting with your friend or on the phone is not at the moderate level.  Many adults and older adults give themselves a break by saying they are active because they walk daily.  The truth hurts, and they are not at the moderate level the CDC states is needed to reduce health risk factors and improve cognitive function.

The best news is you can achieve the 150 weekly minutes in any way you want!  There are many options you can enjoy elevating your heart rate using all your body parts, and they are all correct answers.  Combining resistance training with aerobic training is the best bang for your buck.  Can you workout to hard?  You do not want to injure yourself of course, the answer is still no.  The more intense and longer duration of your physical activity the better for every aspect of your physical and mental health. 

So, you’re still holding on to the excuse of the gym not open, or not open at full capacity.  These requirements are still in effect 365 days of EVERY year, including 2020.  Even more so with a pandemic because stronger immune systems are directly associated with higher levels of fitness.  If reading the stats of mortality rates and health risk factors relating to COVID-19 has not changed your mind on being physically active, then death at an early age is what you are rightfully earning. 

Your living room can be a great workout studio if necessary

Use these straightforward guidelines for what they are, guidelines to help you make good decisions on how much exercise you need each week.  Color in the template using whatever crayons you want.  The artwork looks good on the refrigerator door regardless of the color combinations.  Pledge to yourself on achieving the minimum 21 minutes a day of moderate exercise.  Oh, and you can break that time up into smaller bouts of even five minutes, four or so a day.  BOOM!  I just blew your mind and pulled the excuse rug out from underneath you.

Email me at athleteinthegameoflife@gmail.com, and I can help you set up a program.  Go to my website, mattpeale.com, and download my video series and free report to help you use exercise to overcome chronic pain.  Buy my book while on my website as well to improve your knowledge.  Just because you are over 40 does not mean you are exempt from being healthy, active, and happy!

Do You Know the Biggest Muscle on Your Body & How to Engage It?

What is the biggest muscle on your body?

  1. Pectoral muscle (chest)
  2. Gluteus maximus (butt)
  3. Latissimus Dorsi (back)

I’ll answer that question shortly in this blog post.  Giving it away now defeats the purpose of reading and building anticipation! 

Let’s look at the function of each muscle and see if you can figure it out.  The pectoral muscle is used to extend your arms horizontally in a pushing motion.  The latissimus dorsi is used to lower your arms from an overhead position and helps to bring them back from a fully extended horizontal position also.  The gluteus maximus is used for hip extension.  If you workout regularly, hopefully you are using all of the muscles equally throughout your weekly routine.  If you don’t workout at all, lack of use is a direct cause of pain and weakness.  Any clue yet to the answer?

If you guessed B. Gluteus maximus, you won!  And no, J-Lo is not the only person to enjoy this biological feature.  Every person needs to have strong glutes for lifting objects with their legs, not their low backs.  Incorporating the biggest muscle on your body for squats, deadlifts, and lunges is paramount for power and strength.  Surprisingly enough, doing squats, deadlifts, and lunges does not specifically work your glutes unless you have learned to activate them.  Even the most active gym goers out there typically sit all day at their jobs, much less those that abhor any type of exercise.

Yes, your glutes are needed for many activities besides sitting on them for 8-10 hours a day.  If you like landscaping and gardening around your house, you need them to lift bags of mulch, flats of flowers, and pavers for a new walkway.  Similarly, if you enjoy remodeling and redecorating houses, you need your glutes to pick up heavy furniture and boxes.  Your glutes are responsible for helping you maintain good posture and be able to get up out of a chair without using your hands.  None of these activities are done in a gym or for anything athletic, these are activities of daily living that require the biggest muscle on your body to be functional.

From a biomechanical standpoint, your glutes are the primary mover for hip extension.  Hip extension is involved in standing up, walking, running, and proper posture.  When your glutes are weak from sitting, the muscles in your quadriceps and low back take on their role, leading to low back and knee pain.  Again, none of these motions are specifically for sports or in the gym.  Here are three exercises you can do to strengthen your glutes, and they can be done by men and women!

Bird Dog
  1. Bird dog – get on your hands and knees with a straight back.  Extend the opposite arm and leg simultaneously.  Keeping your fully extended and raise your leg as high as you can using your glutes to lift it.  Do not rotate or tilt your body to compensate.  Repeat for the opposite side.
  2. Romanian Deadlift/Straight leg deadlift – start with no weight or light weight depending on your experience.  With your feet shoulder width apart and knees slightly flexed, hinge at the hip and push your hips back.  Keeping your back straight and head aligned with your spine, lower your torso down to parallel to the ground.  Your weight is on your heels and toes may raise slightly.  Feel the stretch in your hamstrings as you go down.  Focus on using your hamstrings and glutes to contract as you raise back up to the starting position.
  3. Glute bridge – lay on your back with your feet flat on the floor close to your butt.  Push through your feet and raise your hips as high as you can, then lower them down slowly.  Your arms are relaxed next to your torso with palms up.  You can do this with both legs or one leg at a time for added difficulty.  You will feel a stretch in your quadriceps and hip flexors and your hamstrings working.
Glute bridge
Romanian deadlift with dumbbells

Regardless of your athletic ability and workout experience, including these moves will help you activate your glutes for all of life’s activities.  Low back injuries are reduced, proper postural alignment can be achieved, and increased enjoyment of the activities you like most are all possible when you practice these basic movements.  If you are wondering do I include these movements into my normal routine, the answer is a resounding yes!  I practice what I preach.

For an all-inclusive workout, learn about my course Overcoming Chronic Pain Through Stretching & Strengthening.  I guarantee it will work for you or your money back.  You can also order my book and read about why your having pain.  Pain is not normal, and you do not have to live with it.  Go to my website, mattpeale.com, and find free videos and a report that can change your life today!

Coffee or Exercise for More Productivity at Work?

An important meeting is 30 minutes that needs your utmost attention and participation.  Your boss is expecting you to fill in vital details that can close a huge sale.  The problem is you’ve been sitting and staring at spreadsheets for the past hour and about to fall asleep.  What is the best course of action?

  • Drink 2-3 cups of coffee to wake up
  • Do nothing
  • Walk up and down the stairs in the emergency exit for 10 minutes, 15 minutes before the meeting
Photo by energepic.com on Pexels.com

Typical thoughts would be the first choice.  Some may try to push through and step into the room like a superhero and nail the presentation.  Science and the 2018 Physical Activity Guidelines Report by the CDC states the last option is best. 

I know what you’re thinking, “how can walking up and down the stairs for 10 minutes do anything but get me sweaty and out of sorts?”  Let me calm you fears, my friends, with some facts not fake news.  These are some of the findings in the CDC’s report from 2018.

  • A single bout of moderate-to-vigorous physical activity will reduce blood pressure, improve insulin sensitivity, improve sleep, reduce anxiety symptoms, and improve cognition on the day that it is performed.
  • Strong evidence demonstrates that acute bouts of moderate-to-vigorous physical activity have a transient benefit for cognition, including attention, memory, crystalized intelligence, processing speed, and executive control during the post-recovery period following a bout of exercise.
  • The largest positive effects are observed from 11 to 20 minutes after the bout of activity.

Granted, the CDC is under fire for their confusion on pandemic guidelines.  These came out two years before the word coronavirus was trendy.  Also, they spent 10 years researching and updating their original report from 2008 to deliver these guidelines, not 10 days as it seems now. 

You can apply these principles to any complex task you have at work.  They also apply equally well for your children before taking tests.  Maybe schools should read this evidence, but that’s another story for another day.  Of course, you know the physical benefits a few added steps can do for your heart, lungs, and weight loss. 

Photo by cottonbro on Pexels.com

The key phrasing in all of this is moderate-to-vigorous.  That means your breathing is a little labored, yet you can still hold a conversation.  It is not a leisurely stroll around the parking lot or to the break room for another donut.  Some exertion is required, also does not require playing a 90-minute soccer game.  Using that as your template, there are many activities you can do that you enjoy achieving moderate-to-vigorous.  Point is, do it!

An even better part of these findings is they occur naturally.  You do not have to make crystallized intelligence and processing happen, they do automatically in the brain just from elevating your heart rate to moderate-to-vigorous.  How awesome is the human body?!  All of these are organic byproducts of moving around a little more with slightly higher intensity.  No purchase necessary and no negative side effects. 

If you do not experience what a 10-year study says, I will send you a $10 gift card to the coffee store of your choice!  Email me at athleteinthegameoflife@gmail.com and give me your details why the evidence did not work for you.  If you need more suggestions, email me also.  My aim is to help you perform better in your career.

3 Moves Guaranteed to Reduce Low Back Pain

The presence of low back pain is significant in U.S. society with up to 35% of individuals experiencing reduced activity due to chronic back conditions and approximately 7% of that number with back issues that persist for 6 months or more (U. S. Department of Health and Human Services, 2019).  Whatever you do to reduce this pain never seems to work right.  You take ibuprofen, try to stretch in some way, even stand once-in-awhile to take the pressure off.  All to no avail and the vicious cycle continues.  I promise you are not alone in this struggle!

Let’s face it, your job description is not changing to give you more freedom away from that laptop, phone, and tablet.  So you have to do something different for pain relief than before or it is the definition if insanity.  Only because you haven’t studied like I have, do you understand which muscles to strengthen and which ones to stretch.  Luckily for you I took the guesswork out and created a self-paced course you can follow online.  It is simple to follow, easy to understand, and guaranteed or your money back after completing it, if you do not get the results you desire.  The course is Overcoming Chronic Pain Through Stretching & Strengthening.  Click on over to it and take a look.

Today, I’m sharing a little secret from it and giving three movements you can do from home to help alleviate that nasty low back pain! 

Erector Spinae Stretch
  • Prone floor cobra – lay face down on the floor, your arms are at your sides with palms down.  Slowly raise your chest off the floor, squeezing your glutes and shoulder blades together.  Keep your face looking down and head aligned with your spine.  Hold for a count at the top of the movement and lower yourself down in a controlled motion.  Some people also lift their legs to activate their glutes, and that is fine also.  Perform 15-20 reps for 1-2 sets
  • Erector spinae stretch – sit with one leg out in front of you, the other leg crossed over with your foot flat on the ground next to the knee of the extended leg.  Turn your body towards the up leg and place your opposite arm against the outside of the up leg.  Push slightly on that leg as you rotate your upper body as far as you can.  Feel the stretch on the outside of your glute and in your lower back.  Hold the stretch for 20 seconds then switch.  Perform this 1-2 times per side
  • Plank trio – get into a plank position with your forearms and toes supporting your body weight.  Hold this position for 20-30 seconds depending on your strength level.  Immediate turn to one side with that forearm supporting your weight, your legs are straight with one on top of the other.  Hold this for 20-30 seconds then repeat on the other side.  Place your hand down for support if needed, and stagger your legs with each foot on the ground if more help is needed.  Perform the sequence three times with 60-90 seconds rest between each sequence
Prone floor cobra
Side plank

Some of the muscles you my know involved with low back pain are the piriformis, psoas, and erector spinae.  Sitting keeps the erector spinae and piriformis weak and overlengthened, while keeping the psoas constantly contracted and overly tight.  The muscles in your abdominal region:  obliques, transverse abdominus, and rectus abdominus, are shortened/contracted, further pulling your low back muscles into an overstretched position.  What a person has to do is stretch the ab muscles and strengthen the low back muscles.  Doing sit-ups till you can’t move after sitting on your couch with your laptop only makes the problem worse.  By lengthening and strengthening simultaneously with the plank trio, you are helping to stabilize and reduce pain in your low back. 

These three movements can be integrated into your existing workout routine or become the start of a daily healthy lifestyle regimen to feel better overall.  Your golf swing, tennis serves, squats, gardening, etc., will all benefit from these simple exercises.  Remember, my course goes over these moves and more that can make a major impact on your quality of life.  I guarantee your satisfaction after completing it or your money back, I promise.  Click Overcoming Chronic Pain Through Stretching & Strengthening to sign up today!

5 Minute Routine at Work to Reduce Back & Neck Pain

The end of the pandemic is here!  No, it’s not.  Yes, it is!  No, it’s not.

Whichever end of the spectrum you choose to believe in, the truth is your neck and back pain from siting are here to stay unless you do something about it.  Every article on LinkedIn pushes a hybrid working from home and going into the office.  Whether that is true or not remains to be seen.

Photo by Ivan Samkov on Pexels.com

A typical going into the office day:

  • 30–45-minute commute sitting each way (driving, carpool, public transportation)
  • 6-7 hours sitting at your desk, in a meeting, on sales calls, etc
  • 1 hour sitting at lunch
Photo by Liza Summer on Pexels.com

A typical home office day:

  • 8-9 hours sitting at your dining room table, couch, or home office chair
  • Driving an hour for carpool or sports practice
  • 1-2 hour sitting while on devices/TV at night

Regardless of which method or combination of methods you choose for work, developing chronic pain from sitting is guaranteed!  What the pandemic did was increase the attachment to devices by requiring workers to be on more meetings than before as a way to ensure people are “working”.  If you were in denial of feeling the pain before March 2020, you probably aren’t now.

Photo by Karolina Grabowska on Pexels.com

How can you alleviate your muscle imbalances and pain while still being productive?  There are a number of stretches and exercises you can do standing next to your workstation, whether it’s in a traditional office sense or at your dining room office.  I’m asked in all my interviews by radio and podcast hosts how often should a person stand up and move around.  The answer is whenever possible.  Use that technology to set an alarm as a reminder to at least stand for two minutes every hour at the minimum. 

For those a little more ambitious that care about their health, here is a five-minute routine you can do twice or three times per day, without getting sweaty.

  • Arm flaps:  extend your arms at shoulder height to your sides, thumbs up.  With shoulders back, head looking forward and in line with your spine, raise your arms to touch thumbs above your head.  Lower them back to shoulder height in the starting position.  Repeat 15 times
  • Face pulls:  extend your arms in front of you at shoulder height palms facing down.  With shoulders back and head in line with your spine, pull your arms back toward your face, then return to the starting position.  Repeat 15 times.
  • 1 leg RDL with reach:  stand on one leg (use a wall or chair for balance if needed), extend the opposite arm at a 45-degree angle toward your head.  Reach across your body and touch the opposite knee of the leg you’re standing on keeping your arm straight and return to the starting position.  Do not lock your knee, keep it with a slight flex as you normally would while standing.  Repeat 10 times on one leg then switch.  As you get stronger and better balance, touch lower on your leg toward your foot.

These three movements can be done anywhere and anytime without weights.  All age groups (yes even kids doing online school) can do these and benefit.  The muscles worked are your hamstrings, rear deltoids, rhomboids, and mid trapezius.  These are muscles that get over-lengthened while sitting and typing on your laptop because you are hunched over.  Give them a try and email me at athleteinthegameoflife@gmail.com with how you feel after trying daily for a week.  You can also post on my Facebook, Twitter, and LinkedIn.  Want more help?  Sign up for my course Overcoming Chronic Pain Through Stretching & Strengthening.  Guaranteed to make a difference or your money back!

Tips for Healthy Eating While Working From Home

You are what you eat.  I’m sure you heard that numerous times in your life.  March is National Nutrition Month by the Academy of Nutrition and Dietetics.  If you’ve been working from home or sheltering in place, your eating habits may not be as healthy as they used to be last year.  Without dressing up for work, moving around much, and easy access to your kitchen for random snacking, the “WFH 15” may have invaded your waistline.

Photo by Katerina Holmes on Pexels.com

Fear not!  March is the perfect month to regain control of your eating habits, and it can taste good too!  Week 1 encourages you to eat a variety of nutritious foods daily.  Try a new fruit or vegetable this week.  Raw is always the healthiest way and gives you the true flavor.  Pick fruits and vegetables with different colors because they have different antioxidants and nutrition profiles.  Also drink plenty of water, not soft-drinks and juices.  If you haven’t read a nutrition label before, read a few on the items you normally buy, could be eye opening!

Week 2 is about planning your meals.  From my experience, this is where people fall off the wagon.  When you don’t know what your next meal is, you make impulse choices which usually aren’t good!  You’re in a rush and find yourself starving!  The downhill spiral begins and it’s hard to stop.  Plan healthier meals with your family for everyone to learn new ideas and get on board with healthy lifestyle choices.  It doesn’t have to suck when one person is on a “diet” and can’t eat the same as others in the house.  By planning and cooking healthier, good tasting food, everyone enjoys together and reaps the benefits.

Photo by Sean Hayes on Pexels.com

Week 3 is taking your planning from the previous week and learning new skills to make delicious dishes that are good for you.  Try using fresh herbs, or new spices on meat, chicken, and fish that you already cook.  Stay away from breaded and fried, all you are tasting are breadcrumbs and flower anyway, not the protein you are frying.  You may even feel better and not have a stomach-ache after eating grilled and backed items instead of fried.  Wasting food truly is a sin in many ways.  Make smaller portions or reuse the leftovers in different dishes if you’re sick of the same taste.  Freeze what you don’t use after three days in the fridge if possible.  Your wallet will thank you also because a dollar can be stretched when you repurpose food items for other dishes.  How do you think gumbo and jambalaya became popular?

Week 4 is a good time to make an appointment with a Registered Dietician Nutritionist (RDN).  An RDN is educated on how to work with any special diseases and conditions you have.  They can also give more detailed guidance for weight loss and sports performance than a personal trainer or Corrective Exercise Specialist as myself.  Knowledge truly Is power and combining an RDN’s knowledge with a fitness professional’s knowledge gives you the total package for maximizing and enjoying a healthy, active lifestyle.

You can’t out lift, run, or cycle a bad diet.  Poor refueling choices have negative effects on everything you do and feel physically.  Being sedentary multiplies your bad choices to increase health risk factors like heart disease, type 2 diabetes, and stroke.  Those are three of the top five killers of Americans annually, and many could be prevented.  Add to it COVID-19 as a risk factor, and you know who has the most negative effects and chance of death, people who are obese.  Approximately 1/3 of all adult Americans are considered obese by the CDC, this does not include the millions that are overweight and headed to obesity.

For more information on nutrition and healthy eating choices, go to myplate.gov, cdc.gov, and eatright.org.

10 Minutes a Day Keeps Heart Disease Away. WFH Tip for Simple Home Workouts

How many 10-minute blocks of time do you waste mindlessly scrolling through social media platforms daily?  And at the end of that 10 minutes, nothing productive happened except you are a little dumber now than before.  In that same small amount of time, you can reduce your risk of hypertension and cognitive decline all from your living room office.  Not to mention feel and look better.

Photo by mikoto.raw on Pexels.com

I’m sure you heard of Tabata, 20 seconds of activity followed by 10 seconds of rest then repeat in four minute circuits.  It fades in and out of being trendy, and always stays effective.  A full Tabata workout is 16 minutes (4 circuits of 4 minutes each), you can add or subtract to that time based on your fitness level and available workout time.  No special equipment is needed, just a little courage to try something new and a timer.

With connectivity up two more hours working from home than at the office, taking a few minutes for physical activity is essential for physical AND mental health.  If your gyms are closed, you only have at home indoor options.  The CDC says bouts of activity lasting little as five minutes have beneficial effects on the brain if they are moderate-to-vigorous.  Boom! You’re winning the mental health battle already! Your heart benefits automatically when you elevate it from exercise, regardless of the type, another win.

Photo by Alexy Almond on Pexels.com

People tend to complicate exercise by thinking it has to be elaborate moves with multiple equipment types.  If you ever worked on a farm, you know how heavy the workload can be and not a barbell to be found, yet your body is put through the ringer.  A Tabata workout is similarly effective.  I jokingly call these types of workouts “prison style” because it’s just lifting your body weight various ways.  If you were stuck in an 8×8 cell, you can do the following workout:

Circuit 1: 4 minutes, do the exercises consecutively 20 seconds of work 10 seconds rest, then repeat for 2 total circuits.

  • Body weight back row pulling yourself towards the bars
  • Squat jumps
  • Push ups
  • Bicycle crunches

Circuit 2:  Same as circuit 1 flow

  • Pike push ups
  • 2 leg glute/hamstring bridges
  • 2-foot hops
  • Mountain climbers

Total time with even a brief rest between circuits, 10 minutes.  No equipment provided in jail.  At home you could hang underneath your dining room table and do the body weight row, everything else can all be done with a small floor space.  Sure, working from home may seem prison-like now after almost a year, so I get it.

Most music apps have a Tabata playlist which includes the timing for start/stop.  If you have dumbbells and/or a resistance band, now you’re really in business!  There are no wrong answers for exercises, just make sure every part of your body is worked at least once.  If you’re a newbie, one round may be enough at this intensity.  If you’re a novice, two rounds are great.  10 minutes, three times per week can make a major positive impact on your health.  Give it a try!  As you gain experience, add more circuits throughout the day.  Compared to wasting an hour daily on social media with no physical and mental benefits, you have now changed your outlook on life.  Congratulations!

For questions about Tabata, feel free to email me at athleteinthegameoflife@gmail.com.  Go to my website and order my new book, The Athlete in the Game of Life, to learn how exercise impacts the brain.  Plus listen to my interviews from radio stations all over the country.  I promise you will learn more than you imagined!

15 Minutes of Stretching and Strengthening a Day Preserves Your Back and Brain, Guaranteed

The virus rages on across the globe doing exactly what a virus does, spreads and mutates.  What also rages on is the push to work from home and not go back into the office.  Some companies like Google, are offering a split work week to compromise on the benefits of both.  While it’s not my place to opine on how a company needs to manage its workforce, I can take an expert position on what constant connectivity can do to your physical and mental health.

There’s a popular commercial that says, “15 minutes can save you hundreds on your car insurance.”  My phrase says, “15 minutes of stretching and strengthening a day preserves your back and brain, guaranteed.”  How can that be you ask?  Let’s look at this from a simple time standpoint:

  • Hold a stretch for each leg @ 20 seconds each twice a day = 1 minute 20 seconds
  • Perform a strengthening exercise for each leg for 15 reps twice a day = 2 minutes
  • Repeat the sequence for a similar stretch/strengthen on the shoulder area = 3 minutes 20 seconds
  • March in place at your home “desk” for 4 minutes twice a day = 8 minutes
  • Total time is 14 minutes and 40 seconds
Glute bridge activation
Dumbbell scaption

You don’t need a gym, health club, or heavy dumbbells to do any of it.  You can also break it into a morning and afternoon break.  No athletic skill, talent, and coordination is required.  Gender equality also exists because these benefits apply to all HUMANS! 

Here is the research that supports my guarantee:

  • The effects are found across a variety of forms of physical activity, including aerobic activity (e.g., brisk walking), muscle-strengthening activity, yoga, and play activities (e.g., tag or other simple low organizational games)*
  • A single bout of moderate-to-vigorous physical activity will reduce blood pressure, improve insulin sensitivity, improve sleep, reduce anxiety symptoms, and improve cognition on the day that it is performed.*
  • Strong evidence demonstrates that acute bouts of moderate-to-vigorous physical activity have a transient benefit for cognition, including attention, memory, crystalized intelligence, processing speed, and executive control during the post-recovery period following a bout of exercise.*
  • The largest positive effects are observed from 11 to 20 minutes after the bout of activity.*
  • *Source: 2018 CDC Physical Activity Guidelines Advisory Committee Report

I called said insurance company to a quote to reduce my current rate, they couldn’t do it.  On the contrary, when you follow these CDC guidelines in conjunction with specific exercise I can provide you through my programs, you are guaranteed to reduce risk factors for diseases, improve your mood and boost productivity.  For more information on how 15 minutes a day preserves your back and brain, guaranteed, email me at athleteinthegameoflife@gmail.com TODAY!

You Have “Text Neck”. Why? Because You’re Staring Down at Your Phone All Day

“Text Neck” is a term coined by Dr. Dean Fishman, after he noticed more and more  people were coming to his office with the same complaint — they all had neck pain, headaches, shoulder pain, or numbness and tingling into the upper extremity. This was concurrent with the rapid rise of smartphone usage.

After studying the new phenomenon, it was found that text neck (also called “iHunch” by some) leads to premature wear-and-tear on the spine and degeneration. It’s also become a pretty widespread condition. “It is an epidemic or, at least, it’s very common,” Dr. Kenneth Hansraj, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine, told The Washington Post. “Just look around you, everyone has their heads down.”[1]

Photo by Oladimeji Ajegbile on Pexels.com

You might ask, “So what’s the big deal with putting your head down to check out an email?”

Fair enough. Let’s start with the fact that the typical human head weighs about 12 pounds. And the neck is fine with holding that amount of weight up, it was made to carry heads around, right?

Right. However…

When you bend that neck forward and down to check out something on your phone, the weight impact increases on your cervical spine (the structure of bones, nerves, muscles, ligaments, and tendons that extends from the base of your skull to the top of your shoulders). For example, at a 15-degree angle, your head puts 27 pounds of pressure on your neck. At a 30-degree angle, it’s 40 pounds. At 60 degrees, it’s 60 pounds.

That’s a lot. 

Imagine carrying an 8-year-old around your neck several hours a day (and just imagine it, don’t try to actually do it!) and you’ll get the idea.

As you stretch the tissue for a long period of time, it gets sore and inflamed. That causes muscle strain, pinched nerves, herniated disks and, over time, it can even remove the neck’s natural curve. And the other thing to keep in mind is you’re also engaging in poor posture when you’re in the “text neck” position and that causes other problems. Experts say it can reduce lung capacity by as much as 30 percent as well as cause neurological issues, depression and heart disease.

Oh, and those headaches you might think are being caused by the tension and stress of your job? The truth is it’s highly likely they’re being caused by text neck because it’s another common symptom. They feel exactly like tension headaches…but aren’t.

I know it’s silly to think all these bad things can happen just as a result of staring at your smartphone. But Google “text neck” for yourself and you’ll see for yourself — these physical outcomes are all the real deal.


[1] Lindsay, Bever, “Text Neck Is Becoming an Epidemic and Could Wreck Your Spine,” The Washington Post, 11/20/2014 https://www.washingtonpost.com/news/morning-mix/wp/2014/11/20/text-neck-is-becoming-an-epidemic-and-could-wreck-your-spine/

If you want to read more about “Text Neck”, and other chronic pain issues, go to my website and order my new book Athlete in the Game of Life.

1 Move to Diagnose Your Mobility and Flexibility, Guaranteed

“I haven’t got time for the pain,” was the jingle for a commercial in the 80’s and maybe 90’s.  Granted, it was for menstrual cramps and this pain specific pain does not apply to everyone!  The mantra, however, is what most people live by as they just figure pain can be hidden, avoided, and swept under the rug.  While you think this is possible and will stick to your story regardless of how bad it hurts your quality of life, I know better as a Corrective Exercise Specialist! 

Am I a soothsayer, profit, or wizard?  It’s distinctly possible if you ask me.  The truth is I’m trained to look at your movement patterns and can diagnose why you have problems with your mobility, flexibility, and strength from one simple exercise.  Is it magic?  Well my one of my nicknames is Magic Matt, but the ability to slip into VIP areas unseen has nothing to do with helping you to relieve your chronic pain.

What is this unseemly exercise I talk about?  It is the overhead squat.  A simple move raising your arms straight above your head and performing a squat.  You can hold a PVC pipe or broomstick above your head to show more of what pains you if so desired.  How can this simple, not necessarily easy, move show all your postural sins?  The movement places you in an extreme, not damaging, position that requires motor control, mobility, flexibility, and strength from every joint in your body.  Because you have nothing to hold for balance and form, everything has to work in unison to function properly.

The main culprit that destroys overhead squat form is sitting for long periods of time.  It is easy for me to diagnose these issues by the way you lower yourself, raise yourself, and what happens to your fully extended arms in the process.  Here are three areas that cannot be hidden no matter how hard you try:

  • Arms falling forward – this shows me how tight your chest and mid back muscles are, in addition to the weakness in your upper back and shoulder areas
  • Excessive forward lean – this shows the tightness in your hip flexors, calves, and quadriceps, in addition to weakness in your hamstring, shin and glute areas
  • Knees caving in – this shows the tightness in your groin muscles, in addition to the weakness in your hip rotator area

Performing the overhead squat is one of the first assessments I do with clients and is the basis for their exercise program.  Nobody is perfect, and that’s okay.  We all have tight and corresponding weak areas to work on.  The pros and cons are that this struggle never ends.  Humans are creatures of habit, and we like to be efficient to use minimal physical and mental energy in all we do.  Your job makes you do the same thing for hours daily, and yest, sitting is a repetitive movement through lack of movement.  This repetitive pattern produces overuse injuries and pain when not dealt with properly.  Humans don’t like change, even though change is where growth happens physically and mentally. 

The goal of using the overhead squat is to quickly and easily assess progress through an exercise program to keep challenging you and giving you the results, you desire.  The cool thing about the human body is that change happens when you stay consistent to stretching and strengthening.  I see it daily in my clients and they comment about the pain they don’t feel anymore.  Can it work for you?  Absolutely!  I’m offering a free overhead squat assessment to the first 10 people who email me at athleteinthegameoflife@gmail.com, and put OHSA in the subject line.  What’s the catch?  You will be amazed how much I can tell about you!

Working with a trainer or corrective exercise specialist like myself can help you integrate these types of movements safely and effectively.  To learn what a comprehensive corrective exercise program can do for you, go to mattpeale.com.  Who is a corrective exercise program good for?  Everyone!  We are all athletes in the game of life, it’s time you treated yourself like it!