How Old Is Your Spine?

Table of Contents

1. Narratives

2. Movement of the Day

3. Stretch With Me

4. Weekly Challenge

5. Myth-Busting

6. Your Voice Matters

NARRATIVES
“You are only as old as your spine.”

That quote comes from Joseph Pilates (yes, that Pilates), and whether you're 29 or 79, it hits. For many, it could be the Secret to feeling YOUNG!

If your spine is stiff, achy, and resistant to movement… your body feels older. But if your spine is mobile, strong, and flexible? You carry yourself like someone decades younger.

Backbends, seated twists, cat-cows — they’re not just stretches. They’re small investments in a younger-feeling you.

Try this: Stand tall. Reach overhead. Take a deep breath and slowly twist to one side. Feel stuck? We’ve got work to do. Join me @WorkoutsbyDavid.

Getting started with spinal mobility doesn’t have to be complicated. Start small, stay consistent, and gradually increase your range of motion.

Also, I have a free Spine eBook, which I’m sure will help!

STAY FLEXY,

David

MOVEMENT OF THE DAY
Cobra Pose Press Up

Start by lying face-down with your palms flat under your shoulders and your elbows bent close to your sides. Press the tops of your feet into the floor. Now, push through your hands to lift your chest while keeping your hips and legs grounded. Think of it as a dynamic cobra pose—you’re not just holding it, you’re pressing up and down with control.

Watch me perform it here.

Why it’s awesome:
This is one of the best low-impact moves to improve spinal extension and counteract slouching. It strengthens the muscles that support your spine while opening up your abs and hip flexors. Bonus: it can help relieve lower back stiffness.

Quick Tips:

• Keep your glutes and core lightly engaged to support your lower back.

• Don’t shrug—keep your shoulders down and away from your ears.

• Eyes should look slightly forward, not up, to keep the neck long.

Pro Tip:
Use your breath to guide the movement: inhale on the way down, exhale as you press up. If you’re tight or sore, keep your elbows slightly bent. Over time, work toward full extension—but only if it feels good for your back.

If you're looking for a more organized Full Body Flexibility Program, check it out here!

STRETCH WITH ME
Loosen Up That Stiff Lower Back

This gentle routine is designed to ease tension, improve mobility, and help you feel more supported in your everyday movement. Give your spine some love—subscribe to @WorkoutsbyDavid for more.

If you're looking for a simple flexibility routine, check it out here!

WEEKLY CHALLENGE
Time to Dead Hang

This week, your goal is to hang from a bar for at least 30 seconds every day. Keep your shoulders slightly pulled down (active, not floppy), and breathe deeply. Great for grip, posture, and shoulder mobility. Keep track and let us know how you do!

MYTH-BUSTING
MYTH: No soreness = No gains

DOMS means the stimulus was new; progress comes from steady, progressive loading, not next-day pain.

YOUR VOICE MATTERS
Expanding THE STRETCH

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