A few years ago a friend of mine asked, “Did you get shorter?”
What do you mean?
“We’re the same height, or at least we used to be, but now you look shorter.”
I caught a glimpse of myself in the mirror. I looked shorter as my posture was horrible. My shoulders leaned forward, which pulled my back forward. There wasn’t a hunch, I had lost 2 or so inches of height.
I spent an insane amount of time foam rolling and trying other stuff. Nothing worked.
I found out the problem. The exercises and stretches I was doing were too passive.
To improve your posture and develop alpha male body language, you need to do active stretching. And you need to stretch constantly, especially if you’re a desk jockey.
There are a bunch of stretches and exercises you can perform. (Some of these exercises are based on stuff I learned at a Tony Robbins seminar. I’ve improved the exercises and made them applicable for men, but credit must be given where credit it due.)
The first alpha male posture exercise was a dead lift variation. Here is your second video.
This exercise does not require weights.
Why does this posture building exercise raise testosterone and lower cortisol?
You are conditioning your body to take up more space. From an evolutionary standpoint, space is status. Higher status men (in the animal kingdom, larger animals) take up more real estate.
You go into your boss’s office, he’s got the big desk, right? The highest chair. He lords over you while you sit in a lowly chair.
Men are taught to keep their legs close together like a woman and to have submissive body posture. Men are taught to be submissive and to take up less space.
We are also office geeks. All day we are hunched over and caved in, like beta male monkeys.
(Are they being beta or simply looking at a laptop?)
Our genes haven’t caught up with our modern life. When we sit like office dorks, our body thinks we are under stress. Our cortisol levels increase, causing our testosterone levels to decline.
You need to take up more space but in a non-confrontational and non-aggressive way.
In the video, I don’t look aggressive or angry. But you can see that my feet and planted. My posture in on point. I’m ready to attack.
So ultimately what you want to do is you want to fight this movement that you do all day (hunched over posture) and to realize that you have to open yourself up. Put your chest out, chin up with arms spread wide.
Do this exercise for sets of 3 to 5 reps (or more). Again, you might fall forward, completely natural.
Chest up and out, arms stretched toward sky, hips forward, and hold.
Do this throughout the day.
It’s great if you do a dumbbell fly movement that contracts your chest because it’s called PNF (proprioceptive neuromuscular facilitation) stretching, it will cause you to hyper-stretch out.
Again, do this all day every day – 5, 10, 15 times a day. I do it all the time.