This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2024. For the original video go to https://youtu.be/oteEVXWb1wg
Brad: Alright, listen up if you want to avoid looking older as you age. This story is absolutely spot on. This is actually a cousin of Bob's. He's working and after work, he leaves and he goes into the security office and he's talking to the security man who we knows and he's looking at videos as they're chatting about the day's events. And he looks at the video and he sees it's a historic video, so it's from before. And he sees someone walking out of his department where he works and he is walking away and he looks at him and he says, there is nobody that old that works in our department. I know everyone in there. And the security guard looks at him, kind of chuckles and he says, that happens to be you. And he was just stunned. He was posturing, he was walking old and he was all hunched over and walking slow. He had no idea that's how he looked. So there are a few things you can do to avoid that. People are afraid to say, you know, you're looking kind of old, but there are some things you can do. So the whole point is, that posture can make a dramatic difference in how you look as well as how your body functions. So we're going to help you out.
Mike: We're going to show you a three-minute stretching exercise routine to help you look younger and not be so hunched over.
Brad: That's right. We're going to call it the NSH program. We're going to explain it and it's going to help you remember every exercise you can do on a daily basis easily.
Mike: So first we're going to go through the NSH program, but afterward we're going to show you one simple exercise that actually targets 13 different muscle groups. And it's going to make you look 100% younger.
Brad: For sure, it's absolutely guaranteed. It's at the end, after the NSH exercises. And what does the NSH stand for? Neck, shoulders, hips, all you have to remember is the exercise for the neck, shoulder, hips, neck, shoulder, hips. They're quick, easy exercises and they work. The first thing we need to change is the neck so you don't look droopy, depressed, and all this head forward posture. So it's a simple chin tuck. Bob and I have been doing this exercise for years, but we're going to show you again, and how to make it simple to fit in your daily life. Mike, go ahead.
Mike: So what you want to do is go up to a wall and first you'll notice how much of your upper back or neck is touching. If your head is off the wall, you have quite a ways to go. You can see the gap between the wall and my head.
Mike: If you have good posture, you can easily touch the back of your head and upper shoulders against the wall. If you are stuck in a position like this, we're going to work on chin tucks. So you're basically trying to give yourself a double chin. You're retracting going backwards and not going up or down. Just straight back. Try to get those muscles to work. If you can get here automatically, then you have good posture.
Brad: If you have good posture you can still do the chin tucks because you may forget about this when you're thinking about other things. So throughout the day, every 20 minutes to a half hour, I want you to think about up and chin tuck in. You do not have to be against the wall. You can do it while you're at your desk working on your computer. I do it while I'm driving. I touch my head to the headrest in the back and I do my chin tucks. Do that at the stop sign. People are looking at me in the car next door and I just wave at them and say "chin tucks!" Anyways, seriously, you can do this very simply throughout the day. It takes no time and it will help with that head forward posture, which by the way causes neck pain and shoulder pain as well. We need to eliminate that.
Mike: Okay, the next part we're going to look at is the shoulders. If you have a hunched over forward posture, your shoulders are rounded forward.
Mike: So we want to get them straightened up and stretched out because that can cause tight pec muscles as well as neck pain, headaches, and all these issues. So we're going to show you a simple stretch you can do using a doorway.
Brad: That's right. Now this stretch is developed so that you can do it throughout the day. Every time you walk through a doorway, you're going to do this stretch. So all we do is walk over to the door when it's open, we're going to do the "W" stretch. Go ahead, Mike. And when you're walking through the door, what are you going to do?
Mike: So you're going to grab onto the side of the doorframe here. I would be on the other side not touching the door, but there are steps in the way. So what I'm going to do is make a "W" shape with my arms. I'm resting my forearms from my elbow to my hand on the doorframe. Once I get in here, I'm going to lean my upper body forward and get more of a stretch on my front pec muscles here in the front of the shoulder. And this will help the forward shoulders get back into a straight position. And just hold this here for a few seconds and then you can walk through.
Brad: That's right. Do that once or twice every time you walk through. One little thing to remember. We got the "N", we got the "S." But don't forget the N, the neck, while you're doing this. So Mike, can you go through it with your head forward?
Brad: Yeah, don't allow that. Remember the "N," bring it back where it belongs. So you maintain an upright posture. Now when you get through and you've done that stretch, we're going to simply make that "W" and strengthen the muscles and do two or three reps like that.
Brad: So in the doorway, two or three stretches, walking through. If you feel pretty self-conscious about the "W," just simply do it with your arms down.
Brad: You're definitely going to feel taller, you're going to look taller and you actually are going to be taller compared to this. So you're going to look taller, look younger, feel better, breathe better. And now we need to go to "H" the hips. Now the next big area is the hips. And you wonder why the hips. We call them hip flexors. They're deep in. When they get tight, if you happen to have a job that if you sit a lot every day, drive a lot, or just watch TV sitting a lot, these muscles tighten up and they pull forward, pull your hips and lower back forward, which essentially gets your body and head forward. Mike is demonstrating that right now.
Brad: So if you're like that, and this is exactly what David was looking at, as he's watching himself walk away with this forward posture, unaware of it completely without actually seeing it. So tight muscles here we're going to show you some simple stretches you can do throughout the day and that's going to help you stay upright at the hip area. So a simple, I call it extension in standing or backbends. Go ahead, Mike.
Mike: So you can place your hands on your hips if you would like to. And if you're not too stiff, try to straighten up and push backwards. Even going in the opposite direction if possible. Now some people will be very tight and not able to get there. Slowly just work your way up into stretching that. We'll show another option here you can also try, but it's basically just hinging backward at your hips and then extending, going the opposite direction to loosen these muscles up.
Brad: Yeah, there you go. Now if you feel uncomfortable bending backward like this, like you're going to lose your balance, go ahead and Mike show the trick for that.
Mike: So you can go to a countertop behind you. Obviously, this is a little short for me. Most of them are about waist level. Depending upon your height. You can simply rest against that and then go backward. It's kind of nice because you have a little support in your back and oftentimes if it's up higher, it's kind of where to hinge.
Brad: Yeah, another little trick that I've done with many patients and used on myself is simply take a belt or a towel roll, put it around your hip level, whatever level feels comfortable, and support and arch backward. It can really help out and give you a little leverage and it feels great. Okay, now the second option.
Mike: Another option to stretch the hip flexor is actually to do a lunging motion, because the leg that is going backward will get a nice hip flexor stretch. For a beginner, you could certainly place something on the floor that is soft to protect the knee. I'm going to be stretching my left leg right now, so I could just go down into a lunging position. If you want to do repetitions, you certainly can. If you just want to sit down here, you can sit down here and stretch forward. This really gets that hip flexor back.
Brad: I think you're kneeling, not sitting.
Mike: I am kneeling, not sitting.
Brad: Yeah, use a pill, whatever. I like doing this one as well. It's a little more cumbersome or takes a little more detail than the first one. So work them both as you need.
Mike: For this, you're going to have to work both sides, so simply switch legs and you can go the opposite direction and stretch.
Brad: Yes.
Mike: Now if you're really advanced and you don't want to use the pad on the floor and do repetitions, you can stretch with your leg back more. This really stretches. This is a Ben Patrick, knees over toes exercise. But this really stretches that back hip flexor if you're not feeling it enough with the other options.
Brad: Right, so again, you can drop it down to two or three reps and do it every hour or so, as opposed to doing 10 reps, you're going to get those hips stretched out. Doing this is going to remind you to be up. Remember neck, shoulders, hips, neck, shoulders, hips. Do these every day and they'll become a habit for you and you'll notice and people are going to say, you're looking younger these days, but there's better news yet.
Mike: There is?
Brad: Yes. You can look younger like we mentioned. 100% of the time you will look younger if you do this simple little exercise. What is it Mike?
Mike: It's smiling.
Brad: How many muscles? 13 muscles to smile. Guaranteed everyone looks better when they smile. So make sure you're smiling, and being happy. It's contagious, it goes around from person to person, guaranteed. How many muscles to frown?
Mike: 47.
Brad: Yeah. So make life easier and smile. Alright, I'm going to give you a quick example of the whole NSH routine. So neck, we're going to do the chin tuck two or three times, maybe a little overpressure if you want. That's it. Then we're going to walk through the door, we're going to stretch. Oh, and it feels good as well. The more flexible you get, the higher you get. I'm done with that. And now we're going to do the "W"s for strengthening. Shoulders, back, chin, tuck in. It's all adding together. We're going to stretch the hips, one, two, and then three. And you can be done unless you want to get more aggressive and do the lunges here. Make sure you're holding onto something if you feel a little unsteady. And that's it, I'm done. I think that took 22 seconds. No big deal. But wait, there's more.
Mike: Do you want to check out more videos on how to look younger? Check out the video "Look Younger, Live Longer & Thrive with 3 Simple Secrets."
Brad: There you go. And you can't go wrong with this one. It's got three more secrets, I think. Well, Bob and I did that one about three years ago. There you go. Take care everyone. Be careful.
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