I hope you've had a great 2 weeks and found the countertop push-ups helpful!

If you need help staying consistent with daily movement, just reply "help" to this email—I’ll hook you up with my free accountability group to stay motivated and moving.

You know I’m obsessed with keeping you off my treatment table—because while I love seeing you, I’d much rather run into you at the park or the pickleball court.

So, today, you're getting:
✅ The World's Greatest Stretch
✅ 1 strength test to aim for

Because if there's a fountain of youth, it's 51% mobility, 49% strength. If a person can't flex their hip past 90°, it doesn’t matter how strong they are—getting up from a low couch or toilet is going to be a struggle.

Here's the Move of the Week:  https://youtu.be/JDzMlooHf4k
🪑 Need a modified version? Do it from a chair or couch

For my own health and quality of life, I will always remember my HAT. (Hips, Ankles, T-spine).

If my HIPS are strong and mobile, I'll be able to roll over in bed, get out of bed, get up and down off a toilet (and the floor), turn to get into and out of a car, put my own shoes on and tie them, bend down to get the rarely-used pan from under the stove, and walk any distance I'll need to. 

If my ANKLES are strong and mobile, I'll be able to walk on the beach, climb and descend stairs, enjoy my grandkid's college graduations on a hilly campus (should they choose that!), navigate curbs independently and significantly, significantly reduce my risk of falls and serious complications from a fall. 

If my THORACIC SPINE (the middle part of my back that you always see your stereotypical old person has hunched over) is strong and mobile, I'll be able to reach above my head for the coffee cups on the top shelf, lift the luggage into the overhead bin when we travel, take full, deep breaths in and reduce my risk of pneumonia, and keep checking my blind spot when I drive (assuming we're still driving cars in 40 years), and keep my center of gravity over my hips, reducing my risk of falls even more. 

The world's greatest stretch hits ALL 3 of these areas effectively, AND it forces us to get up and down off the floor. 

Now, that's the 51% mobility part. Here's (part of) the 49% strength part.

The 'sit to rise' test has gained instagram fame and put families to shame at Christmas and Thanksgiving because it's embarrassing to not be able to do. But aside from the social media din, it's a tremendous predictor of quality of life and longevity (see the study it's based on here)

You start with 5 points. for every point of contact you need to get up, subtract 1 (so 0 hands / knees necessary = 5, 1 hand/knee = 4, etc.). Higher scores = better & longer life. 

If you score a 5, you're in good shape. just make sure you can score a 5 again next year. If you scored 2 or less, e-mail me, we've got some work to do. 

Here's your $0 solution to scoring better next time you try this:

Floor Culture:

✅ Sit on the floor once/day.
• Watch TV, play with your kid, read, scroll—just sit on the floor
• Start with 3–5 minutes and build up

✅ Challenge yourself each time you stand.
• Use fewer hands or supports
• Progress to standing with a light weight overhead

✅ Add a cue.
• Put a floor cushion or yoga mat in your living room as a visual reminder

✅ Practice on real-world surfaces.
• Carpet, grass, sand, low beach chairs, even tubs

Set your environment up for success:
• Move the coffee table out of the way
• Put your shoes on low shelves
• Sleep on the floor (extreme—but I’ve seen it work)

You were Made to Move—and I’m here to help make sure you can.