We have an epidemic of bad posture

https://www.sciencebasedmedicine.org/science-based-chiroprac...

That guy spent years being a chiropractor and while he acknowledges that the postulates of vertebral subluxation theory is implausible, he was also able to spend years helping people with spinal manipulations working as a chiropractor. It was only until recently that physical therapists began doing adjustments which began competing with chiropractics

Like with anything, there are good and bad actors and even a bad actor may help people even if their justification for why something is helping is fundamentally flawed.

Don't throw the baby out with the bathwater.

The upsides for a wired mouse are:

* Zero lag. Wireless mice add a few milliseconds of lag.

* Zero charging. It's never out of charge because you forgot to dock it at the end of the day.

* Zero stuttering. Even the best wireless mice sometimes stutter.

To my mind, the most important things for a mouse are:

* Get a mouse with extra smooth gliding surfaces. Most good gaming mice qualify.

* Get a properly weighted mouse. Again, most gaming mice qualify.

* Get a proper mouse pad. A gaming mouse pad will usually provide the best surface.

* Make sure the cable has proper slack.

* Set your acceleration properly so that you don't need to reposition the mouse often. Again, a high-quality high-resolution mouse really helps here. A gaming mouse can help if it has a "sniper" mode allowing you to engage a high-precision mode to click small targets in your UI.

Ultimately, yes, what I am recommending is get a lot of gaming hardware to do work, but it's actually great.

If you've worked for multiple years in a (seated) office setting, chances are you have tight muscles. Muscle tissue then gets glued together and stuff like forward rolled shoulders happens.

Now you go to a physical therapist with your neck or shoulder pain and he/she recommends you physical therapy. The problem is just, the area is too tight to react to the right kind of stimulus, so the trick is to first massage the area and then fix it with the right exercises.

Simple tools like a lacrosse ball (5 bucks) or a foam roller (10-20ish bucks) can work wonders IF used regularly and in the right fashion.

I've written about one part the issue here, called "text neck" https://bitehype.com/text-neck/ - I've also compiled some of these lessons into a free email course, where I dive into the topic a bit deeper: https://www.dailybitsof.com/courses/fix-your-posture

I hope that helps - open to any questions in that area (my expertise comes from years of injury/self experimentation, bunch of interviews with doctors, physical therapists and massage therapists as well as visits to sports clinics. Oh and of course interest).

Deadlift- Be careful not to overdo this, especially when you're starting out

Squat- Overhead squat is probably the best variation to master, but goblet squat is probably the easiest

Press

Bench Press

Dip

Pullup

Bent-over Row

You should also challenge your cardiovascular system in some way, preferably one that physically moves your body through space.

In addition, I feel strongly that recreational lifters should always emphasize mechanical alignment and efficiency over force production. So set aside the time to address any movement restrictions, prioritizing those that interfere with your ability to perform the above movements. For instance, if you have 0 degrees of internal rotation at the hip, you aren't going to be able to squat correctly.