Keep your spine younger than your age — in 7 minutes a day.
Free 3-video routine from Peter Bennett to maintain posture, balance, and mobility.
A short, gentle routine from Peter Bennett, Your Spinal Health (Penrith) to help you maintain great posture, balance, and easy movement. No equipment. No gym. Just smart little wins.
We’ll email your videos. Unsubscribe any time with one click.
What you’ll get today (free)
Video 1 — Morning Reset (3 minutes)
Wake up your deep neck muscles and open tight chest/shoulder tissues with simple wall moves. Feels like taking a creak out of a door hinge.
Video 2 — Daytime Micro-Routine (2 minutes)
A quick set you can do beside the kettle or TV: sit-to-stand with perfect form + the hip-hinge cue your back loves.
Video 3 — Balance Booster (2 minutes)
Easy ankle/hip balance drill to steady your gait and take pressure off the back when you walk or stand.
Why this works
Tiny but targeted. We fix the handful of things that matter most: posture control, hip hinge, and balance reflexes.
Repeatable = reliable. Short sessions you’ll actually do beat long workouts you won’t.
Gentle, no-cracking approach. Designed by a chiropractor who prefers calm corrections over force.
How it fits your day
Morning (3 min): Wall posture & chin tucks
Daytime (2 min): One set of sit-to-stand + hip-hinge cue
Evening (2 min): Balance drill while the dinner’s in the oven
7 minutes total. If you miss a day… start again tomorrow. No guilt required.
Who this is for
You’re mostly comfortable and want to stay that way
You’d like better posture at the desk and steadier balance on stairs/uneven ground
You prefer safe, gentle exercises you can do at home
When to check with a professional first
If you have new severe pain after a fall, spreading numbness, new leg/arm weakness, or bladder/bowel changes, please seek urgent care before exercising.
A Note from Peter
“I use gentle techniques in clinic—no cracking—because your body usually needs support, not a fight. This little routine mirrors what helps most patients keep their wins between visits.”
— Peter Bennett, Chiropractor, Your Spinal Health (Penrith)
Get the Free Videos & Plan
Short, follow-along videos for each track
Get instant access
Pop in your details and I’ll send the videos straight to your inbox.
Frequently Asked Questions
How long does it take?
About 7 minutes total per day.
Do I need equipment?
No. A chair and a bit of wall space are perfect.
Will it help neck pain or lower-back stiffness?
That’s the aim. The routine targets common drivers of everyday neck and back niggles.
What if I’m already exercising?
Great—use this as a warm-up or as “movement snacks” on busy days.
Can I use this alongside NHS care/meds?
Yes. Follow your GP’s advice. These are gentle, complementary strategies.
Is this medical advice?
No—this is educational guidance. Stop anything that causes sharp pain or dizziness and seek professional advice if unsure.
What if I miss a day?
Pick up again tomorrow. Consistency over perfection.
In 20+ years of trusted service we've seen over 5000 Cumbrians for spine-related pain
Optional next step
Want a quick once-over to double-check your posture and balance?
Spinal Health Assessment (Penrith) — gentle, no-pressure.
If treatment is advised and you choose it, it’s £100. We take a £100 deposit to hold your slot; it covers the first treatment and is refunded if no treatment or no measurable change.