1. Story Time:
My Back Was NOT Ready for Golf
A couple of months ago, my high school buddies and I did the impossible: we planned a trip to Pinehurst, North Carolina, to play golf. Eight guys, all in our late 30s, managed to clear our schedules at the same time. Miracles do happen.
But guess what didn’t get the memo? My lower back. Two herniated discs + a massive flare-up = me struggling to bend over or twist. I was this close to becoming the guy who sits in the golf cart all weekend, chugging “Gatorade” and keeping score.
Instead, I got serious. I had over two months to get my back in shape, so I kept it simple: a little movement every day or every other day. Nothing crazy, just small steps. And by trip time? My back wasn’t perfect, but it was 80% better—good enough to swing, laugh, and soak up moments I’ll remember forever.
Lesson learned: Small wins add up to big payoffs.
2. Movement Spotlight:
The Open Book Stretch
This was one of my go-to moves during those two months, and it’s a back-saver for anyone with a stiff spine (aka almost everyone over the age of 25).
Here’s how to do it:
- Lay on your side like you’re posing for a nap. Bend your knees and stack them.
- Stretch your arms straight in front of you, hands together.
- Slowly rotate your top arm across your body, like you’re opening a book. Follow your hand with your eyes.
- Hold it for a couple of seconds, then bring it back. Do 8-10 reps per side.
I even made it easy for you: Check out this demo.
Why it works: It gets your mid-back (that’s your T-spine for the anatomy enthusiasts) moving again. Whether you’re a golfer or just sit at a desk too much, this stretch is a game-changer.
3. Micro-Insight:
The Magic of Small Moves
I get it, you hear “mobility work” and immediately think of long, boring stretches. But here’s the thing: small moves, done consistently, make a HUGE difference.
That’s how I went from barely moving and getting a back spasm to swinging a golf club without killing my lumbar. One little stretch here, one rotation there. Not only did I save my back, but I didn’t miss out on memories with my best friends.
The secret? Keep it simple. Focus on doing something every day. That’s it. No fancy routines, no hour-long yoga sessions. Just small moves, big payoffs.
4. Your Challenge:
Open the Book
Try the Open Book Stretch twice a day for the next three days. You’ll feel looser, move better, and maybe even sit a little taller at your desk.
When you’re done, hit reply and tell me how it went! Did you feel less stiff? I wanna hear about it.
5. This Week’s Motto:
“Small Wins Are Still Wins.”
Write this down, tattoo it on your arm, or just remember it: Small wins are still wins. Don’t try to fix everything at once. Just keep moving in the right direction. Literally.
Share the Love 🫶
If you liked this week’s email, share it with a friend who could use a little extra movement in their life. Or, better yet, post your progress on social and inspire someone else to feel great. (Don’t forget to tag me! @joetherapy)
