Stedman Halliday
@stedmanhalliday
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Building systems for healthier living | Prev: UX @Amazon , Faculty @CalArts , Admin @Design_Guild
San Francisco, CA
Joined March 2023
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Pinned Tweet
How to fix Nerd Neck 🪄
By popular demand, here's a thread of tips for addressing this increasingly common issue.
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First, what is Nerd Neck?
It's the latest nickname for chronic forward head posture.
Text neck, tech neck, and similar variants may also refer to repetitive strain injuries caused by this chronic posture.
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Removing ever-present back support can allow the spine and its local musculature to better support the head and neck.
Standing desks, ergonomic stools, breaks, desk treadmills, etc. are your allies.
Sitting a bit is fine, just don't stay parked all day everyday!
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Before correction, it's a good idea to give attention to prevention by attacking root causes.
Elevate your screens to eye level so your head is resting naturally atop your neck while you look forward at them.
@impartialpim
Dragonn erg stool. Will force better posture, dynamic adjustment, and breaks.
You should also elevate your monitor to eye level to avoid neck strain.
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More to say about the lower body complements to these issues in a future thread, but for now, check out
@EmilybyNight
's advice for your hips!
How to Unlock Your Hips 101
[Reminder: everyone has a different range of motion, hips hold a lot of emotion, so go gently and have FUN]
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Corrective exercise specialists call nerd neck "upper crossed syndrome."
That name comes from how underactive (red) and overactive (green) muscles line up in a cross-like pattern to produce the forward head position when observed in profile.
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As the names suggest, it's increasingly caused by frequent sedentary activities that tend to take up ever larger chunks of many modern-day lifestyles:
Sitting, reading, texting, looking down at computer screens, etc.
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Continue to relieve tension in tight areas by stretching them.
Start with an upper trapezius stretch: sit on one hand, tilt your head to the opposite side, and gently pull your head toward your shoulder with the other hand. Hold for 20-30 seconds.
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Step one of correction is to remove some tension from tight areas (green above).
Foam rolling, massage guns, and other myofascial release activities are great for this.
@impartialpim
2. Have some thingies to smash and knead yourself with throughout the day so you don't turn into a sore potate
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Gonna plug
@embryosophy
for good tweets and workshops on myofascial release techniques and more 👑
Check her site for free videos too!
on Sunday 10/8 i'm offering a livestream somatic foam rolling & myofascial release workshop with an upper body focus
we'll start with a fascial anatomy lesson, then dive in to remobilizing places where our habits of bodymind have gotten a little stuck
link in bio, musings below
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Door frame or wall stretches are great for tight pectoral muscles.
For the pectoralis major, just hold your hand straight out against the frame and walk through, letting it fall back.
The pec minor stretch is similar, but just bend your elbow and place your forearm on the wall.
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If you've got nothing to pull, you can try retraction while prone.
Lie down on your stomach and raise your arms in the shape of a Y, T, or Ls and hold for 20–30 seconds. You can also do this while elevated on a bench or yoga ball.
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Up next: levator scapula stretch.
Sit on one hand, rotate your head about 45 degrees to the opposite side, and gently pull your head down towards your armpit.
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Those are the basics. Rinse, repeat, and practice mindful postural habits from now on.
Keep your phone screen at eye level, try not to drop your head when reading, and pull your shoulders and head back when you catch yourself slipping.
NO MORE NERD NECKING!
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The last step is to improve neck flexion.
Try chin tucks: slowly pull your chin backward without nodding downward, and hold.
You can also brace your forehead against your hands and use your deep neck flexors to push.
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Like most men I remain debating whether to purchase a straight razor, a wide Japanese chisel, a new tool chest, or some manner of medieval polearm
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For the middle and lower trapezius muscles, scapular retraction is your best friend.
Rows, face pulls, anything else that pulls your elbows back and shoulder blades together.
(👋 Hi
@Jared_Seidel_
)
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Check your habits routinely! The things you do the most every day hold the most potential for improvement.
@stedmanhalliday
love this thread, ty! Bookmarked
also one thing to add that I've found helpful -- when walking, mentally cue yourself to "keep your eyes on the horizon line" (basically same as keeping your phone at eye level, just without your phone)
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SF people
I'm gathering interest for a gym that puts your fitness plan on autopilot.
Think gym equipment + live health tracking + dynamic personalized routines to remove guesswork from setting and reaching goals.
Looking for people who want this. Respond if you're interested!
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For the stuff-havers out there, check out the Range (aka the Nuckle) from
@alethahealth
(h/t
@chefjeffsf
).
You can use it in a variety of positions and it's also really good for muscles around the head, neck, and shoulders.
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After loosening tight muscles, progress to conditioning to strengthen inactive muscles.
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I followed
@bryan_johnson
's daily workout video.
His disclaimer:
"Remember, I’m not a fitness coach. This is what’s working for me."
I AM a fitness coach... so I optimized Bryan's workout with
@jared_seidel_
using evidence-based training principles.
👇 Get it FOR FREE below!
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@impartialpim
Dragonn erg stool. Will force better posture, dynamic adjustment, and breaks.
You should also elevate your monitor to eye level to avoid neck strain.
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A year ago, I left home and moved to SF (with a sunset low rider salute of course).
Today some of you got a special email about my next big adventure. Thanks for your help and for encouraging me to believe in myself.
More news soon!
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Single men decry declining birthrates then conveniently forget to socially and instrumentally support friends having children.
Check in for pregnancy updates. Get the due date. Browse the shower registry. Do something nice to help out. Go see the family when things chill out.
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catch me hitting sprint heats on a rainy pitch at 7am 😤
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@impartialpim
2. Have some thingies to smash and knead yourself with throughout the day so you don't turn into a sore potate
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@chefjeffsf
@gptbrooke
@laurentannh
@bryan_johnson
Had an awesome time running free 3D body scans for our attendees. Here’s
@gptbrooke
trying her first
@ShapeScale
scan!
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Steel clubs are my new favorite for functional shoulder stability.
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Let me just lay this 💩:
🚫 Self-funding is out.
👉 It's time for poopstrapping.
Let me just lay this to rest:
🚫 People don’t bootstrap their businesses.
👉 They self-fund them.
🚫 People don’t have lifestyle business.
👉 They have cash flow businesses.
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The last Don't Die meetup was a blast!
Join us for the next one tomorrow:
11 am to 2 pm at
@solarissociety
Hosted by
@bryan_johnson
+
@chefjeffsf
Want lunch from Eat Blueprint?
Order in the replies! 👇😋
Join me Sat March 9th for Don’t Die SF
. Early access to Blueprint Stack
. OG Blueprint food by
@chefjeffsf
. Blood draws (come fasted)
. Cold plunge
. Penis botox
. Live music
At
@solarissociety
RSVP, limited capacity.
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gimme the beet boyz and free my soul
Bloodboy Elixir coming soon
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Fun time, good people, skrong team.
Thanks everyone :)
On March 9th we hosted Don't Die SF
#4
with
@bryan_johnson
Here's the recap video & watercolor painting
Next event TBD, but probably a hike or bike ride!
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Thankful to
@_buildspace
for introducing me to more friends from around the world. Met
@gjyoungjr
at IRL in SF 2 weeks ago and he took me to a great local spot in San Ignacio, Belize tn. Looking forward to more adventures back in California 🤘
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figured out how to use the glasses for anime and acupressure at the same time, it's so over for me
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Please help.
Chef Jeff will take my food away if I don't strike more gold in the Tweet mines this week.
༼ つ ◕_◕ ༽つ Give engagement
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It's doubly rewarding to build systems I'm proud of when I rely on them myself.
Happy our protocols and recommendations are helping me snipe my own targets (which are now visible thanks to
@getinstalab
)! 🎯🩸
Excited to share some company news soon with
@Jared_Seidel_
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@octopichael
Inherently related to scarcity IME. To feel in bones, practice abundance in deeds vs. just thought. The mentality has to come first but you have to find actions to perform with it too.
Acts of generosity, giving time and attention are good starts.
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Alright, I did it again w
@Jared_Seidel_
and friends (but it was 8:50 am) ❄️🙃
Health PSA on this one: I don't make a regular habit of outdoor exercise before ~8 am in SF for immunity reasons.
A 5ºC drop in internal nasal temperature decreases efficacy of one of the upper respiratory system's primary infection barriers by >40%.
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Real, I never said this and would never self-describe as such.
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Coding otw home from the airport is a good sign that vacation worked its magic.
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It's a dry world out there.
They don't want you moisturized.
They don't want you in your lane.
Gotta keep that thang tucked.
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They don't teach you this in school, but forming a homosocial friendship with a senior citizen at your local gym is one of the more important rites of passage for young men today.
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you have unlocked...
more problems (expensive ones)
have you tried buying guitars about the problem
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phew, we made it—final buildspace update!
🟪 Tactful is a way to connect faster IRL with personal QR codes for whatever matters to you.
more to do, but we'll bring something fun and useful to the event next weekend. seeya IRL!
@_buildspace
@_nightsweekends
#buildinginpublic
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My niche skill is being mistaken for crew at formal events. So many wedding guests about to be angrily wondering where their crab rangoon is.
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Thankful for people and places that make it easy to find faith
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we are going to live forever 😤
Muscle power predicts brain ageing.
In 324 adult female twins (aged 55 on average), higher leg extensor power at baseline was associated with less cognitive decline and brain atrophy 10 years later.
These findings were despite controlling for common genetics and early life
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I believe him.
"Everything you need lies dormant within you."
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We ship, you sip.
The Blood Boy is here.
where my vamps at today?
🧛🩸🩸🩸
gimme the beet boyz and free my soul
Bloodboy Elixir coming soon
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Order optimization principles:
• cardio (warmup) -> resistance (intensity) -> flexibility (cooldown)
• compound movements before isolation movements
• vertical loading
• grouping by equipment
Get it as a mobile-friendly Notion page or Google Sheet!
🔗
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u ok bro?
@vatsal_manot
i will forever be the guy in the middle
last time it was with over-engineered productivity tools
now it's with over-engineered morning routines
at least i'm self-aware 🤷♂️
and yes, i am an apple notes guy now 😂😂
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Check out Tactful ✨
It's a way to share your contact info 10x faster when you meet someone.
Try it out at and DM/reply if you'd like to help us make it 10x better!
cc
@_buildspace
@_nightsweekends
@VictorXLR
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Ty all for a chill Saturday! ❄️💙
todays event was a GREAT SUCCESS!!! thanks to everyone for coming
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the switch hath flippened we are so back 😤
"More supplements won't fix me" was my wrongest opinion of 2023.
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Recently re-optimized home workout gear for easy access, versatile coverage, and low footprint. Full list in replies.
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Getting into flow with people whose thinking and output you've admired for a long time can really remind you why you do what you do.
Thank you
@tobyshorin
🙏
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hello day
i go gym 🙃
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Prime financial attack vector
girls (me) only want one thing and it’s unlimited gift cards to Trad Bone Broth (that bone broth on tap place in Noe Valley)
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Health PSA on this one: I don't make a regular habit of outdoor exercise before ~8 am in SF for immunity reasons.
A 5ºC drop in internal nasal temperature decreases efficacy of one of the upper respiratory system's primary infection barriers by >40%.
the first of the month is for hard things like running through downpours and jumping into frigid water
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Episode 352 of Immigrant Mom Told U So:
Doping with tiger balm as I close in on 1,000 lb club 🐅🏋️♂️
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Health isn't about being Cool.
It's about pursuing your best self every day.
That's what this community shows up for.
when me and V used to have discussions about “how can we make health and wellness cool?” We didn’t mean this!!!!
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Mine are better
Me, a
@solreader
owner, with my back completely turned on these old obsolete paper squares.
I will never pick up another book in my life. These eyes exclusively read Sols now.
#solreader
#soulseer
#solcollector
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Men are ashamed of rejuvenation.
Purposely performing self care is feminine coded, the enjoyment of it doubly so.
Cold plunges have trended largely for emphasizing discomfort and evoking pride instead of the usual emotions we associate with recovery.
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spicy mango hits way tougher as a beverage 🌶️🌞
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Didn't know Monday had it like that 👀🌈
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sorry mom
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Went back to basics just like this in Jan. Also dedicated a full week to meditation and recovery in Feb.
It's so nice to break out of a cumulative injury cycle driven by years of unaddressed movement compensations. Huge change in my approach to training self and now others.
Once in a while, I strip all the weights from my bar and just focus on feeling my body engage, nailing my cues:
• am I squeezing my glutes?
• am I tearing the floor apart on my ascent?
• is my chest open, my ribs down; are my shoulders rolled back and tucked down?
• did I
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@BiohackYourself
Being in a meatsack really does suck sometimes doesn't it? So much can go wrong.
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Meet JX 👉
@JingxiangMo
He's visiting from the 🇨🇦 Great White North 🇨🇦 to meet others in SF who are interested in building robots and autonomous vehicles.
We're debugging his squat today 🏋️♂️🧵 (1/14)
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░P░R░O░T░E░I░N░
░I░N░░B░O░T░T░L░E░
coming soon.
Release Notes for Eat Blueprint this week
- removed sunflower lecithin from Nutty Pudding
- removed brussel sprouts from Super Veggie, back to just broccoli
- upped beets and cauliflower to the Sweet Potato Medley
- upped peppers and added broccoli to the Spaghetti Squash
-
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Another weekly update: Tactful lives on the home screen now!
Install it to share your contact info 10x faster. Watch to learn how.
#buildinpublic
cc
@_buildspace
@_nightsweekends
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