Most people think of their rearview mirror as just a driving tool — but what if it’s also your most honest posture coach?

In this episode, Dr. Fred Bagares unpacks a small everyday habit — adjusting your mirror — and how it silently reveals the way your spine compresses, your posture changes, and your body adapts throughout the day. It’s a surprisingly powerful feedback loop about how awareness, not intensity, shapes recovery.

By the end, you’ll see how one mindful pause — a five-second mirror check — can become 730 posture resets a year.

Whether you’re a clinician, an athlete, or just tired of feeling “off” by the end of the day, this episode reframes posture as a practice of attention, not perfection.

🕰 Timestamps + Key Themes

[00:00] The Moment in Traffic
 How a simple mirror adjustment sparked a decade-long observation about posture and spine compression.

[01:00] What the Mirror Really Shows
 Why your height changes throughout the day — and what that says about your discs, gravity, and daily movement patterns.

[02:00] The Honest Feedback Loop
 Your mirror versus your Fitbit — the only device that never lies about your body position.

[03:00] The Science Behind Shrinking
 Hydration, discs, and the physics of spinal compression explained in plain language.

[04:00] Behavioral Blind Spots
 Why we adjust the mirror instead of our posture — and what that teaches us about how the brain avoids friction.

[05:00] The Hidden Training Effect
 How each “quick fix” reinforces unconscious habits and accelerates postural drift.

[06:00] The Real Problem: Invisibility
 When something becomes automatic, it becomes invisible — and eventually, it becomes permanent.

[07:00] The Five-Second Reset
 The simple practice: pause before you adjust, sit tall, and reset yourself to your morning posture.

[08:00] The 730-Day Rule
 How twice-daily awareness adds up to 730 posture checkpoints a year — and why that small math changes everything.

[09:00] Real-World Examples
 How one software engineer used the mirror cue to reduce shoulder pain — and the ripple effect that followed.

[10:00] Awareness vs. Perfection
 Why progress in rehab starts with noticing drift, not eliminating it.

[11:00] Turning Daily Habits Into Checkpoints
 How micro-awareness moments build sustainable posture integrity over time.

[12:00] Your Challenge for the Week
 Set your mirror once in the morning — and don’t touch it for seven days. Let awareness, not adjustment, guide you.

[13:00] Closing Reflection
 You can’t stretch away eight hours of compression — but you can catch it twice a day. Awareness is the first rep.

👉 If this episode shifted how you think about posture, recovery, or the quiet ways your body adapts, subscribe and share it with someone who needs a reminder to pause before they adjust.

For movement guides and clarity tools, visit MSKDirectVB.com or FredBagares.com.

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