Boost your day with QuickFit—short, powerful classes targeting strength, flexibility, or calm. Explore tons of free QuickFit sessions for all at MoveWellStayHealthy.com—just hop on a browser (not the app) and click the QuickFit tab up top!

Tight neck or spine? Join Dave’s 10-minute Neck and Spine Release—simple moves keep you pain-free and mobile! Try it now. What’s your neck pain trick? #MoveBetter #HealthyAging

Boost your balance, stay pain-free—join Peggy’s 14-minute warm-up and balance session! These simple moves keep you thriving—try it now. #MoveBetter #HealthyAging

This session eases tension and boosts flexibility with gentle stretches—prevents pain, improves range. Try it now! #StretchDaily #MoveBetter

RiversZen 5% Club isn’t just for senior citizens.

That’s right—20, 30 and 40 year olds, I’m talking to you!

I wish someone had whispered this in my ear when I was younger.

If I had known, I would have started some simple daily practices.

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Trust me, I’d have avoided a lot of pain and health issues.

Wouldn’t we all like to dodge those pesky problems?

Life can be tough enough without the extra baggage!

Now, you might be wondering, what exactly is the 5% Club?

It’s about taking care of yourself early on.

Getting into good habits now means a happier future.

Imagine enjoying life without aches and pains!

It’s like saving up for a sunny vacation instead of waiting until the last minute.

Pro tip: start small!

Even just five minutes a day can make a huge difference.

Do some stretches, go for a quick walk, or even drink more water.

Every little bit counts!

And who knows?

You might just find that you enjoy it.

So, why wait?

Join the 5% Club today and start taking care of your future self!

You’ll thank yourself later!

Let’s get moving and make healthy choices together!

Your body will appreciate it—trust me!

Cheers to a healthier you!

Move well, stay healthy, be happy, find your purpose and live every day with passion.

The 5% Club is a reader-supported publication. To receive new posts and support our work, consider becoming a free or paid subscriber.

Chronic Pain can feel like a heavy weight, dragging you down and limiting your happiness.

But here’s some great news: contracted stretching could be your ticket to relief.

Thousands have discovered how this technique can help ease their pain and improve their mobility.

In fact in 2007 I discovered this amazing technique and saved myself from multiple surgeries!

So, what is contracted stretching?

It’s a simple yet effective method that involves stretching a muscle while it’s in a contracted state.

Instead of just relaxing a muscle and then stretching it, you keep it engaged and tight.

This technique enhances flexibility and helps release tension stored in the muscle.

Here’s how it works:

When you contract a muscle and then stretch it, you send a clear message to your brain.

It signals that this muscle is ready to lengthen, resulting in a deeper and more effective and safer stretch.

Let’s say you’re dealing with tight hamstrings.

(Don’t we all???)

To use contracted stretching, lie on your back and lift one leg straight up keeping the opposite leg long on the floor.

Now, flex your foot and pull your toes towards you while keeping your hamstrings engaged.

Now using either a strap or your hand behind your leg kick away making the muscles work as you lower the leg against that pressure

At the bottom…

Keep the muscles engaged and pull in against the resistance to a full deep stretch.

Feel the difference?

Repeat that 5 to 7 times to strengthen and stretch your central hamstrings.

This method doesn’t just feel good; it can help release chronic tension and pain.

Incorporating contracted stretching into your routine can transform how your body feels.

Whether it’s tight shoulders, achy hips, or sore back muscles, this technique can help you regain your mobility and ease discomfort.

So, why not give it a try?

You have nothing to lose but the pain!

Start with just a few minutes a day, and see how your body responds.

Remember, relief is within your reach.

Get started with contracted stretching and join the many who’ve found their path to pain-free living!

Move well, stay healthy, be happy, find your purpose and live every day with passion.

The 5% Club is a reader-supported publication. To receive new posts and support our work, consider becoming a free or paid subscriber.

Did you know that standing tall doesn’t just make you look confident—it can actually boost your immune system?

It’s true.

When your body is aligned the way it’s meant to be, you open up pathways that let things flow smoothly inside.

And one of the biggest winners? Your lymphatic system.

Think of it as your body’s own personal clean-up crew, fighting off viruses, bacteria, and other unwanted junk.

Good posture keeps your lymph moving, helping that crew do its job like pros.

Now, slouching, on the other hand, can slow things down.

It’s like having a team ready to clean, but they’re stuck in traffic.

Your immune system can’t work as well when your alignment is off.

So, yes… good posture doesn’t just look good. It’s great for your health too!

Want to test it out?

Try this today: roll your shoulders back, lift your chest, and imagine a string pulling you up from the top of your head.

Hold it for a minute.

Feel the difference? It’s that simple.

Little things like this, done daily, can keep you feeling strong and energized.

Remember, stand tall, stay healthy, and give your body’s clean-up crew a clear path.

Your immune system will thank you.

Until we talk again, move well, stay healthy, be happy, find your purpose and live with passion.

The 5% Club is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.