In just 15 minutes a day for 21 days, learn to relieve back pain, strengthen your core, and unlock your shoulders. This fun, practical, science-based challenge will help you build a powerful daily spinal care habit while teaching you the essentials of back health.

Benefits include:

• Reduced Pain. Movement is medicine but you need to listen to your body’s pain signals, adjust, adapt and modify along the way. During this program, you’ll dramatically increase your proprioception (external awareness) and interoception (internal awareness).
• Improved Posture. Laptop lifestyle has left many of us with hunched shoulders and a swooping lower back. In this challenge, you’ll free up stuck areas and use balancing practices to create head-to-toe alignment. Better posture = better movement patterns = happy back.
• Renewed Joy for Sports. Most students say their favorite activities are outdoors: walking, hiking, cycling or swimming. For others, it’s a yoga classes or a gym workout. Whatever your favorite activity, when your spine is happy, doing it will be pure joy.
• Strengthened Muscles. Did you know most people lose 1 lb of muscle per year as they age? During this challenge, we’ll work to reverse that by developing deep core stabilizers for your spinal column and posterior chain.
• Boosted Flexibility. You should be able to touch the floor in a forward bend, interlace your hands behind your back with straight arms, and twist a full 180-degrees at any time, day-or-night, without pain. Most of us have lost some of this basic range of motion, but the good news is that you can get it back.
• Improved Quality of Life. Health may not be the top priority for everyone, but when basic movements cause pain and discomfort, nothing is more important than correcting the problem. Once you make spinal hygiene part of your routine; your overall quality of life improves in everything from your attitude to your love life.