You’re Close — Let’s Move the Needle This Week
7-Day Quick-Fix for AMBER Results (Free)
Great news: your quiz score puts you in the AMBER zone — fixable with a few targeted tweaks. This page gives you a clear, gentle plan to reduce stiffness, steady your balance, and handle daily tasks without flaring things up.
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Send Me the 7-Day Quick-Fix (Free)What “AMBER” Means (in plain English)
You’ve got one or two bottlenecks — usually:
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Mobility (stiff mornings, rounded posture), or
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Stability (wobbly balance, guarding), or
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Load tolerance (stairs/chairs feel too effortful)
Tackle the biggest one first for 7 days. Total time: 8–10 minutes/day. No equipment beyond a chair, a wall, and (optionally) a broomstick.
Pick Your Starting Track (choose one for 7 days)
1) Mobility — if mornings feel stiff or posture rounds forward
What you’ll do (expert physio set):
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Wall angels — 2 × 8 (slow slide from “W” to “Y”)
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Half-kneeling hip-flexor stretch — 2 × 30s/side (light tail-tuck)
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Thoracic rotation (“open book”) — 8/side
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Chin tucks — 2 × 10 (gentle “double-chin”, neck long)
Goal: easier posture, smoother shoulder/neck movement.
2) Stability — if balance feels wobbly or you avoid movement for fear of flare ups
What you’ll do:
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Deep neck flexor nods (supine) — 2 × 8 (3s holds)
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Dead bug – heel taps — 2 × 6/side (ribs down, slow exhale)
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Side plank from knees — 2 × 20–30s/side
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Single-leg stance with fingertip support — 2 × 20s/side (hover if easy)
Goal: calmer, steadier movement with less bracing.
3) Load Tolerance — if stairs/chairs & everyday tasks spark symptoms
What you’ll do:
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Sit-to-stand (arms crossed) — 3 × 8 @ RPE 6–7/10
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Hip hinge with dowel — 2 × 10 (three points of contact)
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Low step-ups — 2 × 8/side (use rail if needed)
Goal: more “capacity” so normal life stops feeling like too much.
Why This Works
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Small signals, big change: tissues adapt to gentle, repeatable work.
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Right order: unlock mobility, wire in stability, then build capacity.
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Consistency over intensity: short daily sessions beat sporadic big workouts.
Safety & Pain Rules
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Stay in the 0–3/10 comfort window.
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If a move reaches 4–5/10, make it smaller/slower or reduce reps.
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6+/10 or symptoms spread further → stop that move today.
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If you notice new weakness, spreading numbness, saddle numbness, or bladder/bowel changes, seek urgent care.
Gentle note: my clinic care is no-cracking and focused on calm, precise corrections.
Get the Free Videos & Plan
Short, follow-along videos for each track
Frequently Asked Questions (FAQ):
Do I need equipment?
When should I train?
Will this cause flare ups?
Can I mix tracks?
What if I miss a day?
Is this medical advice?
A Note from Peter
“We change fastest with small, targeted steps we’ll actually do. My job is to help you pick the next right step — calmly and confidently.”
— Peter Bennett, Chiropractor, Your Spinal Health (Penrith)
Optional next step
Want a quick once-over to double-check your posture and balance?
Free Spinal Health Check (Penrith) — gentle, no-pressure.
If treatment is advised and you choose it, it’s £50. We take a £50 deposit to hold your slot; it covers the first treatment and is refunded if no treatment or no measurable change.
Mon - Thurs | 9am - 6.30pm
