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

1 week 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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2 weeks 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

2 weeks 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

4 weeks 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

1 month ago | [YT] | 84

Martin Rios

Bad Mobility = Anterior Pelvic Tilt

When it comes to "bad posture" there are many considerations that could be causing it like your breathing for example.

But many people don't realize that anterior pelvic tilt could be a movement compensation, let me explain.

When you don't have the ROM required to complete a particular movement, your body is super smart, so it borrows ROM from somewhere else.

A great example is an overhead press. Many people lack 'true' shoulder flexion to get their arms overhead, but, your body needs to find a way to get your arms overhead. So it compensates by flaring those ribs and arching the low back to get the arms up. (Try this out rn!)

You didn't actually get more shoulder flexion here tho, you just moved your entire upper body backwards to get your arm up.

That is an example of how altering your posture can still lead your body to accomplishing its goal (getting your arm overhead) even with a lack of mobility.

Now how does this tie with anterior pelvic tilt?

We need hip IR to walk/run/sprint effectively as it is needed to push off the ground. But if we don't have the mobility required to do that our body will just anteriorly tilt the pelvis as this still gets the job done of getting your leg forward.

The problem is that eventually your body defaults to this which leads to worse movement and sometimes leads to symptoms like chronic low back pain.

This means a solution to APT could be to just restore Hip IR so you body no longer needs to compensate by dumping your pelvis forward.

PS: Finally fix your posture by joining my free community HERE: skool.com/rios

1 month ago | [YT] | 86

Martin Rios

Is Bodybuilding Functional?

There are a lot of bodybuilders and influencers today that claim that bodybuilding is functional and even some say that it is great for sports so let's talk about it!

First, the word "functional" and what classifies as "functional training" means something completely different based on who you ask.

Bodybuilders will claim that anything that improves function AT ALL is considered functional training and that muscle in and of itself is function. If that's the definition of functional training, everything is functional.

So what do I classify as functional training? I classify functional training as a training style that improves function (movement because that's what humans were designed to do) at an OPTIMAL level. Does bodybuilding do that? No!

Bodybuilding promotes lots of extension and compression of the body which worsens your ability to rotate. When your doing a heavy squat, heavy bench, heavy leg press, rotation is NOT a good thing as it worsen your ability to generate force. You want to be super stable and stiff so you can lift as much weight as possible. Imagine a boxer or a golfer who needs lots of rotation exclusively doing bodybuilding for years. Chasing extreme levels of muscle/strength for years may interfere with your ability to rotate effectively which is needed for nearly all movements outside the gym.

Now I'm not saying the bodybuilding is not beneficial. Building muscle and getting stronger is great. But doing it exclusively is not the best way to train for function and sport. Ideally, you want a mix of "bodybuilding" exercises and also more functional exercises that improve rotation and also alternating functions of the body.

PS: Want to build muscle while also moving great and being athletic? Join my free community HERE: skool.com/rios

Is Bodybuilding "Functional"?

There are a lot of bodybuilders and influencers today that claim that bodybuilding is functional and even some say that it is great for sports so let's talk about it!

First, the word "functional" and what classifies as "functional training" means something completely different based on who you ask.

Bodybuilders will claim that anything that improves function AT ALL is considered functional training and that muscle in and of itself is function. If that's the definition of functional training, everything is functional.

So what do I classify as functional training? I classify functional training as a training style that improves function (movement because that's what humans were designed to do) at an OPTIMAL level. Does bodybuilding do that? No!

Bodybuilding promotes lots of extension and compression of the body which worsens your ability to rotate. When your doing a heavy squat, heavy bench, heavy leg press, rotation is NOT a good thing as it worsen your ability to generate force. You want to be super stable and stiff so you can lift as much weight as possible. Imagine a boxer or a golfer who needs lots of rotation exclusively doing bodybuilding for years. Chasing extreme levels of muscle/strength for years may interfere with your ability to rotate effectively which is needed for nearly all movements outside the gym.

Now I'm not saying the bodybuilding is not beneficial. Building muscle and getting stronger is great. But doing it exclusively is not the best way to train for function and sport. Ideally, you want a mix of "bodybuilding" exercises and also more functional exercises that improve rotation and also alternating functions of the body.

PS: Want to build muscle while also moving great and being athletic? Join my free community HERE: skool.com/rios

2 months ago | [YT] | 74

Martin Rios

Gratitude 🙏

Hey guys, today I just want to go over something I am super grateful about.

If you have watched my channel for a while you know that I had to take a good bit of time off of normal training due to migraines, right trap tension, and r temporalis tension (worst one).

This at best was incredibly uncomfortable and annoying and at worse impacted my quality of life.

But looking back at everything that I went to, I am so grateful.

Without going through this I wouldn't have learned as much as I have about the human body and training the RIGHT way.

By right way I mean training with respect to your bodies natural asymmetry, movement, breathing, and posture. This way you not only build a body that looks great but is healthy and performs at a high level as well.

I also think this is a great opportunity to let anyone out there who's going through tough times know that everything happens for a reason. I wouldn't have developed this new passion and new knowledge without going through what I did and now I have the privilege of helping others who deal with a similar thing as me.

If something "bad" is going on in your life, understand that the only reason why you think it's "bad" is because of your limited perception of the situation and god is putting you through this situation to shape you into the person you need to be so be grateful for the "bad" times too even though I don't believe in bad things happening to me. Everything happens for a reason.

PS: If you want to build an aesthetic physique, fix your posture, and reach elite level athleticism, join my FREE community HERE: skool.com/rios

2 months ago (edited) | [YT] | 112

Martin Rios

Why Desk Workers Never Fix Their Forward Head Posture

So many desk workers struggle with forward head posture due to the static position they are often in.

This often leads to them selecting exercises like chin tucks to fix forward head posture.

But this is just addressing the symptoms not why you have forward head posture in the first place.

Forward head posture is simply a compensation to help you breathe better, as this posture opens up the upper respiratory dimensions.

So in order to fix forward head posture you want to fix your breathing mechanics so you don't have to resort to this posture to breathe.

A great place to start is by incorporating drills to facilitate rib cage expansion like Prone press ups (pic 2) and seated posterior expansion (pic 3).

When you can breathe properly, your body doesn't need to move the head forward to breathe.

Want to learn more about fixing posture? Join my free community HERE: skool.com/rios

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2 months ago (edited) | [YT] | 108

Martin Rios

Why You MUST Lift With The Stack

Most people lift in extension (red skeleton). Ribs flared, low back arched, pelvis tipped forward. It feels stable and strong because it's the position your body already defaults to. But loading on top of it just teaches your body to compensate if it hasn’t already or reinforces the compensation.

The fix is lifting from the stack (green skeleton) ribcage stacked directly over your pelvis before you add any load.

Here's why it’s the best way to lift:
It optimizes length-tension relationships. Muscles can produce the most force when they are in their intended length. Extending your body messes up length tension relationships in your upper and lower body.

It restores breathing and movement. Extension keeps you locked in a chronic inhale, limiting rotation and force transfer. Stacked, you can actually exhale fully, expand the rib cage, and move efficiently.

It stops reinforcing bad posture. Lift in extension and you're reinforcing the same compensation causing your pain.

Lift stacked and training becomes corrective.

It builds real core stability. Extension leads to you relying on joint compression for stability. A stack requires your neuromuscular system to work hard.

It also forces you to train relative motion, not absolute range of motion.

You only get range from the joints/muscles you are targeting, not from moving entire segments of your body to ‘fake’ ROM like your spine. This keeps tension on the muscle you're targeting, prevents momentum and cheating, and stops the stimulus from leaking to other muscles.
Position plus relative motion is the best way to lift as it resolves your dysfunction instead of reinforcing it.

Want to learn how to lift with the stack? Join my free skool community and watch the lecture where I teach you this. Join HERE: skool.com/rios

2 months ago | [YT] | 27