Martin Rios

The Shocking Reason Why Your Posture Hasn't Gotten Any Better

Most people assume posture comes down to tight and weak muscles.

So they stretch the pecs and strengthen the mid and upper back to fix rounded shoulders.

Here’s a key concept. Joint position dictates muscle function.

What does that mean? To put it simply it means your muscles respond to where your joints sit. When your shoulders round forward, the pecs end up shortened and the upper back ends up lengthened, and that’s what we label tight and weak.

Those muscles are following the position.

So what actually drives posture? Breathing and movement.

If your ribcage can’t expand well, your body holds whatever position lets you breathe. If you lack mobility somewhere, your body borrows it from somewhere else. Both leave you stuck in a compensation.

Clean up your breathing and movement compensations and your posture often fixes itself.

Want to finally fix your posture? Join my free Skool community and I’ll show you how. Join HERE: skool.com/rios

1 day ago | [YT] | 20

Martin Rios

Left Knee Pain? Try This Split Squat Variation

A lot of people deal with left knee pain, and natural asymmetry is often part of the reason.

Many of us sit with the left pelvis tipped forward, which makes it harder to stabilize the knee.

To fix that, we want to get "into" the left hip. This drill does exactly that.

Grab a med ball or dumbbells. I like the med ball because it's more comfortable to hold.

Do a normal split squat with the left leg in front, then rotate your torso toward the left side. That lets you load the left hip and restores hip internal rotation, which helps your alignment and takes stress off the knee.

Try it out.

Want to get pain free in 120 days? Join my free Skool community and get the 120 Day Pain Free Blueprint. Join HERE: skool.com/rios

2 days ago | [YT] | 17

Martin Rios

Why Stretching Won’t And Will Never Work

When someone thinks about trying to improve their mobility or fix pain they instantly think “what stretches should I do?”

And I don’t blame them because ever since I was in elementary school I’ve been told how important stretching is

But whether you’re trying to improve mobility to stay healthy and athletic or relieve chronic muscle tension, stretching won’t do the job

Muscle tightness does not happen because muscles have lost length

It’s your nervous systems way of protecting you

If your body doesn’t trust your posture or it doesn’t trust a certain motion, it will tense muscles up and make them tight

You can stretch and gain extra range and feel great for about an hour or so but after that your brain tenses those muscles right up again

That’s why we’ve all heard of the person that stretches everyday yet doesn’t get any better

How do you actually fix muscle tension and improve mobility? By improving your alignment and how you move

Once you do these 2 things your brain finally feels safe to relax

This is done by training your breathing, training control at end ranges of motion, and training how you move through space.

Want to learn how to do this? Join my FREE community and access my 120 day pain free blueprint. Join HERE: skool.com/rios

3 days ago | [YT] | 23

Martin Rios

The Harsh Truth About Weightlifting

Look online and you'll see weightlifting everywhere, especially bodybuilding ,and for good reason.

Lifting builds strength and muscle which is amazing for health and longevity.

But here's what nobody tells you.

The way most people lift could be keeping you in pain, or even putting you there in the first place.

Most people walk into the gym with one goal: Lift more weight and lift as much weight as possible.

Progressive overload gets chased by any means necessary, and form, breathing, and movement quality get left behind.

Do that for years and your body starts moving the way it lifts.

Straight lines. Flared ribs. A locked pelvis. A compressed spine. Muscles working in isolation.

Now think about how you move outside the gym. Walking, running, throwing. None of it happens in a straight line.

The human body is built to rotate. When you spend years compressing it with heavy weight lifting, you slowly lose that ability.

This is why so many lifters end up in chronic pain. They become stiff and rigid, just like the way they train, and their body has no choice but to compensate.

The good news is you don't have to stop lifting. You just have to train in a way that builds muscle and strength while keeping your body free to move the way it was designed to.

That's exactly what I teach inside my free community. You'll learn how to lift without the compression, get your rotation back, and build a body that looks strong and moves well.

If you want to get pain free in 120 days, join the community for free here
skool.com/rios

1 week ago | [YT] | 5

Martin Rios

The Body Doesn't Work In Isolation... So Stop Training It That Way

Someone has neck pain. What do they do? Neck exercises.

Back pain? Back exercises.

You get the idea.

But whether you want to get pain free or become a better athlete, there's one thing you need to understand.

The body is an integrated system.

A hip that's out of alignment affects far more than the hip. It changes how your knee tracks, how your foot hits the ground, and how your low back handles load. From there it travels up the chain and forces your ribs, shoulders, and neck to compensate.

That neck pain you've been stretching for months? The source could be sitting three joints lower.

Athletes never move one piece at a time. Every movement is the whole body working together.

So if you want to get pain free and perform at a higher level, you have to train the body as one connected system.

That's exactly what we work on inside my free community. You'll learn how to find where your compensations start, how to address them at the source, and how to build strength and athleticism while feeling better in your body.

If you want to get pain free in 120 days, join the community for free here
skool.com/rios

1 week ago | [YT] | 1

Martin Rios

Most People Never Fix Their Pain Because They Don't Know The Cause 😔


Most people mistakenly believe that Chronic Pain is caused by issues with the body's structure.

Which don't get me wrong is possible

But is rarely the case which explains why stretching and getting adjustments from chiropractors never work in the long term.

The 2 main causes of musculoskeletal are:

Increased muscle tension due to poor posture and movement

Chronic inflammation which results from poor movement that puts unnatural excessive stress on bodily structures.

As you can see both of these are due to poor alignment and movement.

This is explains why methods like stretching, chiropractors, surgery, and drugs never solve the problem.

Your pain will continue until the source of the problem is still there.

Want to get pain FREE in 120 days? Join my free community to access my 120 day pain free blueprint

Join HERE: skool.com/rios

4 weeks ago | [YT] | 55

Martin Rios

Start Lifting With The Stack! 🚨

Whether you're trying to get out of chronic pain, improve athletic performance, or build a better physique, lifting with the stack will help you reach your goals. Here's how!

First, what is the stack? The stack is the where your ribs are directly over your pelvis. Most people lift with the ribs flared and the pelvis tilted forward. We want to lift with the ribs down and the pelvis neutral. Now how does lifting with the stack help you reach your goal(s)?

Chronic pain/posture- facilitates proper rib cage expansion, improves breathing/movement, and locks in good alignment. Chronic pain often comes from poor breathing and movement. The stack reinforces optimal breathing mechanics and improves movement variability.

Athleticism- same reasons as above but I want to emphasize how important good alignment and breathing are for rotation. Rotation is the main way athletes generate force so it's important to make sure you can rotate efficiently. The stack prevents you from getting into a rigid stiff posture than cannot rotate effectively. Better breathing also helps your endurance and more movement variability keeps you injury free.

Hypertrophy- optimizes length tension relationships and allows you to hit muscles more effectively. If a muscle can produce more force you maximize mechanical tension which is the main driver of hypertrophy!

Lifting with the stack sounds easy, but there are some key pointers you should know to do it effectively.

I have a lecture in my FREE community going over exactly how to lift with the stack. Join HERE: skool.com/rios

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1 month ago | [YT] | 86

Martin Rios

Is APT Bad? Is It Good?

There is a lot of controversy about Anterior Pelvic Tilt.

Some people say "Anterior Pelvic Tilt is a bad and it must be fixed"

Others say "Anterior Pelvic Tilt is normal and is never an issue"

The answer is in between

80% of people have some degree of an Anterior Pelvic Tilt

Heck, the most explosive athletes in the world have an Anterior Pelvic Tilt.

Yet there are some people who have an anterior pelvic tilt and experience symptoms
like low back pain, hip tightness, etc.

Remember this: The only "bad" posture is one that you are stuck in.

If you stand with an anterior pelvic tilt, NO PROBLEM. Can you get out of it though?

That's the real question.

You want to be able to access a variety of different postures, if you can't, that's when stiffness and chronic pain come in.

APT is amazing... if you can get in and out of it.

Want to finally fix your APT? Join my free community and watch my Pain Free in 120 Days blueprint. Join HERE: skool.com/rios

1 month ago (edited) | [YT] | 47

Martin Rios

5 Ways Businessmen Can Get Pain Free in 90 Days Even If You're Busy!

Ready to get pain free and in amazing shape? Book a call with me and I'll show you how I can help. Coaching is 50% off this week only so act fast! Book HERE: riostwins.com/landing

1 month ago | [YT] | 22

Martin Rios

What Impacts Posture?

You should know by now that "tight" and "weak" muscles don't cause bad posture. So what does? There are 3 things!

1. Walk/move

Posture is a reflection of your movement strategy. If you lack mobility to walk effectively, you will adjust your posture to do this. An example is APT. If you lack the Hip internal rotation required to push off the ground effectively, you body will just tilt the pelvis forward to achieve the goal.

2. Breathe

Posture is also a reflection of your breathing strategy. If you can't breathe effectively, your body will select a posture that it can breathe better in. Your body doesn't care if you look weird or move bad, it just cares that you can breathe since it needs oxygen to survive.

3. Stay upright

Your body will select a posture to keep you upright and manage your center of gravity.

Your posture is a representation of how you solve all 3 of these problems at once. Fix these problems and your posture follows.

Ready to fix your posture? Join my free community HERE: skool.com/rios

2 months ago | [YT] | 84