The Free Cookbook We Forgot To Tell You About

Most free things online aren’t worth the click. This one is different. We built it, forgot to tell you about it, and that’s on us.

Three years ago Kim spent weeks in her kitchen making every recipe on camera. Not a professional kitchen. Not a food styling setup. Not a production crew. Just Kim, her stove, and the food she actually eats. Short videos. Real ingredients. No pretense.

The result was 53 recipes across breakfast, mains, sides, and snacks. The Jalapeno Stuffed Burger. The Wobbly Cheesecake. The Stuffed Mushrooms that still get requested at every family gathering. All of it low carb. All of it real food. All of it free.

At 55 the decision to cut carbs changed everything. A type 2 diabetes diagnosis that the system was prepared to manage for the rest of a lifetime got reversed in 90 days through food alone. Not medication. Not a complicated protocol. Just the decision to stop eating what was making the body sick and start eating what it was actually built to run on.

That decision is simple. The hardest part was never the commitment. It was knowing what to make for dinner on a Tuesday when the old habits were screaming and the new ones weren’t automatic yet.

Kim solved that problem. Fifty three times.

Low carb isn’t a diet. It’s a decision. And like every decision worth making it gets easier once you stop treating it as a sacrifice and start treating it as a standard.

The cookbook is free. It always will be. The videos are there. The recipes are there. Kim is in every one of them cooking the way she actually lives.

Pick one recipe. Make it this week. See what happens. Here’s the link…

riverszen.com/lowcarb

Sunday's piece is the roadmap behind every decision we've made about food, movement, and health for the past seventeen years. That one's for paid members.

There is no patent on sleep. No pill bottle. No prescription required. No insurance copay. No follow-up appointment to monitor your dosage.

That might be exactly why nobody in the system is talking about it.

Seven to nine hours of quality sleep is when the body repairs muscle tissue, regulates blood sugar, clears waste from the brain, resets stress hormones, and consolidates memory. Not some of that. All of it. Every single night.

Skip it consistently and the fortress starts cracking. Inflammation climbs. Cortisol stays elevated. Insulin resistance builds. The conditions that fill waiting rooms and generate prescriptions don’t appear out of nowhere. They accumulate in the hours you should have been sleeping.

This isn’t complicated biology. The body has been doing this for hundreds of thousands of years. It knows exactly what to do with eight hours of darkness and stillness. The modern world just convinced you that running on five or six was a badge of productivity.

It isn’t. It’s an invoice. And eventually the body sends it.

The most powerful thing done every day for health costs nothing and requires nothing except the decision to prioritize it.

Sunday's deep-dive connects sleep, food, movement, and stress into one unified system. The full blueprint is there. That one's for paid members.

The food industry found a villain and built a billion dollar empire around it. The villain was gluten. The empire is every gluten-free product lining the shelves of every grocery store in America.

The problem is they picked the wrong villain.

Gluten is a real issue for a small percentage of people. Celiac disease exists. Genuine gluten sensitivity exists. But for the vast majority of people reaching for the gluten-free bread, the crackers, the pasta… gluten was never the problem.

Starch is the problem.

Most people don’t know this. Starch is just glucose molecules chained together. The body breaks it down fast and the result is the same blood sugar spike you’d get from eating straight sugar. The bread was always the problem. Just not for the reason they told you.

Now look at what replaced the wheat in those gluten-free products. Potato starch. Rice flour. Tapioca starch. Different ingredients, same spike, higher price tag, and a health halo that was never earned.

Going gluten-free didn’t fix the problem. It repackaged it.

The real question was never what kind of bread you should eat. It was whether bread was serving your health at all.

Sunday's piece is where the whole system comes together. The fortress philosophy and the 90 day roadmap that makes sense of everything. That one's for paid members.

The doctor who prescribed Metformin wasn’t wrong.

Blood pressure medication has pulled people back from the edge of strokes they never saw coming. Insulin keeps type 1 diabetics alive every single day. Medication saves lives. That is not the argument and it never has been.

The argument is what happens before the prescription gets written.

At 55 years old, sitting in an endocrinologist’s office with a type 2 diabetes diagnosis, the first conversation was about medication. Not food. Not movement. Not the hundred pounds that had accumulated over decades of eating exactly what the system said was fine. The prescription pad came out before a single question got asked about how to live differently.

That’s the problem. Not the pill. The sequence.

The system was not built to ask whether you could reverse your condition. It was built to manage it. There is a significant difference between those two words and the financial architecture of American healthcare is built entirely around the second one. Managed patients refill prescriptions. Reversed patients don’t.

Ninety days without medication brought normal blood sugar back. Not improved. Normal. The doctor who had cautioned against stopping said he knew patients who could do what was done here. Said most of them wouldn’t.

He was right. The system assumes you won’t do the hard thing. It plans around your compliance.

That assumption is worth rejecting. Not the medication. The assumption.

There are people reading this who need their medication. Who would not be here without it. That is real and it matters and nobody here is suggesting otherwise. Take what keeps you alive. That’s not up for debate.

But if you are taking medication for a condition that food, movement, sleep, and stress reduction could meaningfully address -- and nobody has ever asked you to try -- that is a conversation worth having with yourself even if your doctor never starts it.

The system won’t ask. It wasn’t designed to.

That’s why we’re here.

Sunday goes deeper into exactly how the fortress gets built before the crisis arrives. The roadmap is there. That one's for paid members.

At 72, nobody is telling me to slow down. Nobody has to. The people who slow down do it to themselves.

They call it retirement. They call it earning the rest. And then they wonder why everything starts falling apart six months later.

The body doesn’t wind down because it’s old. It winds down because it got the message that it was done. No mission. No fight. No reason to keep the engine running hot.

Science has a name for it. Purpose in life. Self-efficacy.

Researchers have been studying this for decades and the results are not subtle. People with a strong sense of mission maintain sharper cognitive function, lower stress hormones, and greater physical resilience as they age. The body responds to the demand placed on it.

Right now, at 72, there is a business to build, people to reach, a message that matters. That is not a hobby. That is fuel.

The men who shaped this country didn’t slow down because they got old. Franklin, Adams, Jefferson -- they had empires to build and nations to shape and they stayed in the fight until they couldn’t. Purpose kept the fire lit. The body followed.

You don’t need to run a country. You need a reason to get up tomorrow that matters more than yesterday.

Sunday's piece is the full blueprint. The fortress concept, the unified system, and the 90 day roadmap that connects everything. That one's for paid members.

Your doctor isn’t lying to you. He’s just working from a very short list.

Blood pressure goes up, the prescription pad comes out. That’s the protocol. That’s what he was trained to do. And the pharmaceutical company that makes the medication is perfectly happy with that arrangement.

Here’s what doesn’t make the protocol. A 2026 clinical trial published in the Journal of the American College of Cardiology studied Baduanjin -- an ancient Chinese practice of eight gentle movements paired with coordinated breathing. People with high blood pressure who practiced it five days a week dropped their systolic pressure by three to five points on 24-hour monitoring. Comparable to brisk walking. Comparable to first-line medications. And the results held for a full year.

Medication saves lives. That’s not the debate.

When the system profits from your dependence on medication it has very little incentive to tell you that ten minutes of intentional movement and breath might do the same job.

The mechanism isn’t mysterious. These practices lower sympathetic nervous system overdrive -- the chronic fight-or-flight state most of us have been living in so long we think it’s normal. They improve blood vessel flexibility. They let the body regulate itself the way it was designed to before we started overriding every natural process with a pill.

When the diabetes reversed and the weight came off, blood pressure came down with it. Not from pushing harder. From moving smarter and breathing deeper. The body doesn’t need to be forced. It needs to be given the conditions to do what it already knows how to do.

Ten minutes. Slow breath. Gentle movement. Nervous system comes down off the ledge. Blood vessels stop fighting the current. Pressure drops.

That’s not a wellness theory. That’s biology.

Your doctor will tell you to keep taking the medication. Maybe you should. That’s between you and your numbers. But the question worth asking -- the one most people never ask -- is whether you’ve given your body a real chance to regulate itself before deciding it can’t.

Ten minutes a day for two weeks. Same time each morning. Slow breath, gentle movement, nothing fancy.

Then check your numbers.

How long have you been told your blood pressure requires medication? And how long has it been since anyone suggested your nervous system might just need to stand down?

It started with a mole.

Not a health crisis. Not a wake-up call. Just a spot on the skin that needed to be looked at. Routine enough that there was no real concern going in. Get it checked, get it cleared, move on.

The doctor looked at the mole and it was nothing.

Then she ran standard labs. Hadn’t been in a few years so why not. Routine. Unremarkable. The kind of thing you forget about before you leave the parking lot.

She called the next day. Needed to see me at once.

That call changes something in you. The drive back to the office. The waiting room that suddenly feels different than it did twenty four hours ago. The way the doctor’s face looks when she has numbers in front of her that she wasn’t expecting.

The diagnosis was type 2 diabetes. Not pre-diabetes. Not a warning. The real thing, sitting there in black and white on a lab report that started with a mole.

She put me on medication immediately and referred me to an endocrinologist.

The endocrinologist was not a small man. He added Metformin, scheduled a follow up, and sent me to a nutritionist to learn how to eat.

The nutritionist was not a small woman.

She taught me the standard American diet. Potatoes were fine. Ice cream in moderation was fine. Grains, starches, the full architecture of everything that had helped build the problem in the first place -- all of it presented as the solution with a straight face and a printed handout.

Went back to the endocrinologist. Numbers still not good. Added a second medication. Glyburide.

Woke up that night with stars in my vision.

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There’s an ad circulating right now that’s genuinely impressive.

Not because the product is good. Because the science behind it is real and the people writing it know exactly what they’re doing.

The ad tells a story about peripheral neuropathy -- the burning, tingling, numbness that plagues millions of people over 50. It explains mitochondrial dysfunction. It talks about AMPK, a cellular pathway that regulates energy production. It describes how when your cells can’t produce energy efficiently, nerves start to fail.

Every bit of that is legitimate science. Not snake oil. Not made up.

Then it sells you a $60 bottle of exotic amla fruit extract to fix it.

That’s where the con begins.

Here’s what they didn’t tell you. The AMPK mechanism they spent twenty minutes explaining is real. Mitochondrial dysfunction and peripheral neuropathy are genuinely connected and that research is solid. Amla, also known as Indian gooseberry, does activate AMPK pathways. The studies exist.

What also exists is berberine.

Berberine is a plant compound that has been activating AMPK pathways for decades. It has dozens of legitimate human clinical trials behind it. It has been studied specifically for diabetic peripheral neuropathy with measurable results. It costs fifteen to twenty dollars a month.

The supplement industry just pulled the exact same move the pharmaceutical industry pulls every single day.

Take real science. Package it expensively. Sell it to desperate people who have already been failed by their doctor. The drug industry hands out Gabapentin for neuropathy -- a medication that masks symptoms without addressing a single underlying cause and comes with a side effect list that reads like a warning label for something far more dangerous than the original problem.

The supplement industry watched that playbook and learned from it. Find the desperate patient. Educate them just enough to trust you. Then capture the sale before they find the fifteen dollar option that does the same thing with better evidence behind it.

The science lesson in that ad was free. The product recommendation was the con.

This is why it matters to know the difference between a mechanism that is real and a product that is necessary. Berberine activates AMPK. Amla activates AMPK. So does regular movement. So does reducing processed food. So does protecting your sleep.

The unglamorous truth about most of what the supplement industry sells is that the underlying biology they’re describing is accurate and the lifestyle changes that trigger the same pathways cost nothing.

Berberine is worth knowing about. Fifteen dollars a month, genuine research, and it does exactly what the sixty dollar exotic extract claims to do.

But before the supplement, ask the harder question. What is actually driving the mitochondrial dysfunction in the first place. Because the answer to that question almost never requires a product.

It requires a decision.

The same one it always comes back to.

What are you actually putting into your body every single day -- and who profits from your answer?

Somewhere between fifty and seventy most people stop expecting their body to get better.

They start managing decline instead of building capacity.

That one shift in expectation changes everything that follows.

Not because the body stopped being capable of change. Because the belief did.

Peggy didn’t rebuild her body by overhauling her entire life at once. She made one decision that she refused to negotiate with herself about. Every single day. For years.

That decision was to move.

Not a program. Not a membership. Not a thirty day challenge with a Facebook accountability group. Just movement. Deliberate, daily, non-negotiable movement that happened regardless of how she felt about it that morning.

Here’s what nobody tells you about movement. It is not just one habit among many equal habits. It is the keystone. The one that holds everything else in place.

When the body moves every day something shifts. Sleep gets more protective. Appetite starts signaling real hunger instead of manufactured cravings. Mental clarity sharpens. The low grade inflammation that was quietly running in the background starts losing ground. Energy that has been rationed for years begins returning in ways that feel almost suspicious at first.

None of that was scheduled. None of it required a separate decision. It followed the one decision like dominoes.

The food industry spent decades engineering products that make your body crave more of what’s damaging it. The pharmaceutical industry built a trillion dollar business managing the symptoms that followed. Neither one of them needs you moving every morning. In fact the entire economic model works better when you don’t.

That’s not cynicism. That’s just following the money.

Your body was built to move. Not occasionally. Not when motivation strikes. Every single day. The research on this is not complicated or controversial. Sedentary bodies age faster, inflame faster, break down faster. Moving bodies don’t just feel better. They function differently at a cellular level.

At 55, reversing type 2 diabetes didn’t start with a perfect diet or a supplement protocol. It started with movement. Every morning. Before negotiating with the part of the brain that was very good at finding reasons to skip it.

That was seventeen years ago. The decision gets made every single morning.

Not because it always feels good. Because the alternative is handing your body over to a system that profits from its decline.

Ten minutes of contracted stretching. A walk after breakfast. Qigong in the living room before the day fills up. The specific activity matters far less than the non-negotiable nature of the decision.

Pick one. Do it tomorrow. Do it the day after.

Not because you’re inspired by Peggy’s story. Inspiration fades by Thursday.

Because your body is either building something or it’s losing ground. Every single day. Whether you make the decision or not.

The question isn’t whether you know movement matters.

You’ve known that for years.

The question is why you’re still negotiating with yourself about it every morning?

Let us know in the comments.

Peggy’s story landed yesterday.

Maybe it moved you. Maybe it made you think about your own body and what you’ve built -- or haven’t built yet. Maybe it made you quietly uncomfortable in a way that’s still sitting with you this morning.

Good. Stay with that feeling. It’s telling you something important.

Here’s the truth that Peggy’s story points to. The fortress she walked into that oncologist’s office with wasn’t built in December. It wasn’t built when the diagnosis arrived. It was built in thousands of ordinary mornings that had nothing to do with cancer.

The morning she taught class when she didn’t feel like it.

The meal she made from real food when something easier was available.

The night she protected her sleep instead of staying up one more hour.

The breath she took deliberately when stress was running high.

None of those moments felt significant at the time. They never do. That’s the whole point.

The crisis doesn’t build the fortress. The crisis reveals whether you built one.

So the question this Monday morning isn’t whether Peggy’s story inspired you. Inspiration is cheap and fades by Tuesday. The question is what you’re actually going to do differently today.

Here’s where to start.

Move your body before you negotiate with yourself about it. Not a gym session. Not a program. Just movement -- deliberate, consistent, non-negotiable. Ten minutes of contracted stretching. A walk after breakfast. Qigong in your living room before the day gets away from you. The specific activity matters less than the decision that it happens every single day regardless of how you feel about it.

Eat one real meal today. Not a diet. Not a protocol. Just one meal made from food your body actually recognizes. Eggs and meat. Fish and vegetables. Something that existed before the food industry got involved. Notice how different you feel two hours later compared to the processed alternative.

Sleep like it’s your job tonight. Not as a reward for a productive day. As a non-negotiable act of biological maintenance. Your body repairs, rebuilds, and regulates every system you have during those hours. Protecting sleep isn’t laziness. It’s strategy.

And your mindset -- this is the one most people skip because it feels abstract. It isn’t. The way you talk to yourself about your body, your age, and what’s possible for you right now is either building your foundation or eroding it. Peggy didn’t walk into that chemo chair with a positive attitude she performed for the nurses. She walked in with a genuine belief in what her body was capable of because she had been proving it to herself every single day for years.

You build that belief the same way she did. One day at a time. One decision at a time.

None of this is complicated. None of it requires a gym membership, a supplement stack, or a prescription.

It requires a decision made this morning that gets made again tomorrow morning and the morning after that.

Peggy’s story isn’t about cancer. It’s about what daily decisions look like when they’re finally tested.

Your daily decisions are being made right now.

What are they building?

Move Well. Stay Healthy.

Dave leads you through a gentle but powerful seated flow — deep breathing, shoulder rolls, spinal twists, and a Qigong…

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The doctor’s voice changed.

You know the moment. The slight pause. The careful choice of words. The way the room suddenly feels smaller than it did sixty seconds ago.

It was mid-December. We sat across from the oncologist and listened as he explained what the scans had found. Non-Hodgkin’s Lymphoma. A large tumor growing visibly in Peggy’s nose and sinuses. Aggressive enough that waiting wasn’t an option. Growing fast enough that everyone in that room could see it.

Most people crumble in that moment.

Peggy didn’t crumble.

What happened next -- and the daily habits that made it possible -- is a story every person over 50 needs to read. Members get the complete story, Peggy’s own words, and the philosophy that built the fortress that held.

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She teaches movement classes alongside us. Qigong. Stretching. Pilates style work without the flowery language. Real movement for real bodies.

She has been building her fortress quietly for years.

Daily movement. Not occasional. Not when she felt like it. Every single day.

Real food. Not a program. Not a 30 day challenge. Just whole natural food her body actually recognized and knew what to do with.

Sleep she protected. Stress she managed. A mindset that didn’t negotiate with excuses.

Not because she knew what was coming.

Because that’s just how she lives.

In mid-December she got the call nobody wants.

Non-Hodgkin’s Lymphoma. A large tumor growing visibly in her nose and sinuses. The kind of diagnosis that makes most people crumble on the spot.

Peggy didn’t crumble.

She listened to the doctors. She asked the right questions. She made a clear eyed decision to fight with every tool available -- including the fortress she’d spent years building.

Six chemotherapy sessions. That was the plan.

After the very first session the tumor was gone.

After the third session her oncologist ordered new scans.

The results came back.

Cancer free.

Her doctors were pleased. Her nurses adored her. She held court in that chemo chair like she owned the place -- because her attitude never wavered for a single session.

She barely altered her routine throughout. Kept teaching classes. Kept moving. Kept showing up.

She lost her hair.

She wears that proudly. No hiding. No apology.

When we asked her what she’d tell someone who just got a diagnosis like hers she didn’t give a motivational speech.

She said the only way she could face it was with curiosity and humor.

That’s Peggy.

This isn’t a story about cancer.

It’s a story about what happens when a body that has been genuinely prepared meets a genuine crisis.

The fortress held.

Tomorrow -- Sunday -- our members get the complete story. Peggy’s full journey, the exact daily habits that built her foundation, and the 7-Day Blueprint you can start implementing today.

If you’re not a member yet this is the week to become one.

Because this story isn’t just about Peggy.

It’s about what’s possible for you.

Move Well. Stay Healthy.

Nobody plans for the phone call.

You know the one. The doctor’s voice gets quiet. The words start coming slowly. And suddenly the world you woke up in that morning looks completely different.

Most people spend their lives hoping that call never comes.

A few people spend their lives getting ready for it.

There’s a difference. A profound one.

Someone who teaches alongside us got that call recently. A serious diagnosis. The kind that sends most people into immediate panic, immediately surrendering every decision to a system that means well but doesn’t know them, their body, or what they’ve built over decades of daily choices.

She didn’t panic.

Not because she wasn’t scared. Fear is human. It’s honest.

But because somewhere underneath the fear was something solid. Something she’d been building quietly, consistently, without fanfare, for years.

Daily movement. Not gym performance. Not fitness goals. Just consistent, purposeful movement that kept her body strong, flexible, and functional every single day.

Real food. Not a diet. Not a program. Just whole natural food that fed her cells what they actually needed to repair, rebuild, and fight.

Mindset. The most underrated weapon in the human arsenal. The ability to face something terrifying and say … I know what I’m made of. I’ve been building this for years. My body is ready.

The medical team had a plan. She had something they didn’t account for.

A body that was already fighting.

The results stopped her doctors in their tracks.

We’ll tell you exactly what happened on Saturday. And on Sunday, for our members, we’ll share the complete story along with the exact daily protocol that built that foundation.

For now ask yourself one honest question.

If you got that call tomorrow… would your body be ready?

Move Well. Stay Healthy.

Most people treat their health like a home warranty plan.

They ignore the foundation until something breaks. Then they call someone else to fix it.

That works fine for a leaky faucet. It’s a disaster when the crisis is your body.

Here’s what nobody tells you. When a real health emergency hits -- and for most people over 50, one eventually will -- the medical system doesn’t heal you. It manages you. It throws everything it has at the problem and hopes your body is strong enough to survive the treatment.

Read that again.

Strong enough to survive the treatment.

Chemotherapy, surgery, aggressive medications -- these aren’t gentle interventions. They’re controlled warfare on your body. The doctors aren’t asking whether you’ll beat the disease. They’re quietly asking whether your body can take the beating required to fight it.

If you’ve spent years building real strength -- not gym vanity, not step counts, not occasional yoga -- your body shows up to that fight armed.

If you’ve spent years managing your decline, accepting every ache as inevitable, outsourcing your health decisions to a system that profits from keeping you dependent -- you show up fragile.

The difference isn’t luck. It’s the thousand daily decisions you made before the crisis arrived.

Real food that fuels cellular repair. Movement that builds genuine structural strength. Sleep that lets your body actually rebuild. Breathing that keeps your nervous system out of permanent panic mode.

Nobody builds that fortress overnight. But everybody wishes they had.

This week we’re going to talk about what that fortress actually looks like. Not theory. Real proof. The kind that left doctors speechless.

Stay with us.

Move Well. Stay Healthy.

How we transition into bed—and how we get out of it—profoundly dictates how our bodies feel all day long. We spend hours in these positions, yet we rarely think about preparing our spine and joints for the rest. In this exclusive premium class, Peggy breaks down the art of “building your nest,” the psychological and physical tricks to proper alignment, and the exact, slow morning sequence to protect your body from vertigo and morning aches.

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When a doctor looks you in the eye and delivers a terrifying diagnosis, your entire world instantly shrinks down to a single question:

Is your body strong enough to survive the treatment?

A few months ago, Peggy and I faced that exact nightmare when she was diagnosed with cancer. It was a sudden, violent storm that dropped right at our front door. In an instant, we weren’t talking about fitness trends, looking good, or matching sports stats. We were talking about literal survival.

The medical establishment treats major illnesses with absolute warfare. The surgeries, the treatments, and the medications are designed to push the human body to its absolute limits. If you enter that arena already fragile, already managing a steady physical decline and accepting it as “normal,” the system will break you.

But Peggy didn’t enter that fight fragile…

For years, she had been building an unbreakable body. She had spent every single day fueling her cellular engines, keeping her nervous system out of chronic panic, maintaining her joint mobility, and flushing out toxins. She didn’t have a temporary fitness hobby… she had built a biological fortress.

And when the crisis hit, that fortress saved her life.

While the doctors braced for total depletion, Peggy’s body fought back with astonishing resilience. Because her tissues were hydrated, her lungs were trained for optimal oxygen delivery, and her immune system was fiercely protected by deep recovery habits, she didn’t just endure the treatments… she defied the odds. She recovered at a speed that left the medical staff completely speechless.

This is the entire reason we refuse to follow a broken system. True physical freedom isn’t about vanity. It’s about building a body so self-reliant and resilient that when life throws an unexpected crisis at you, you have the baseline strength to fight back and win.

Now, it’s time to move past the theory. As a paid member of this inner circle, you aren’t just reading a newsletter, you are executing a protocol. Below is your 7-Day Master Operational Blueprint to put all seven keys into immediate, daily action.

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In this premium 11-minute routine, we combine intentional nasal breathing with specialized “scalene stretches” to open up the deep pathways of the neck, release nerve compression, and instantly restore upper-body mobility.

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In this Short Body Fix, Peggy takes you through a targeted, floor-seated routine to release that tension. By combining active toe and ankle movements with a deep, hands-on massage from the Achilles to the arch, you will break up tight tissue, reduce chronic foot pain, and instantly realign your foundation.

Movement Notes:

• Sit flat on the floor with your legs straight out, keeping your spine nice and erect.

• Take your socks off! You need direct hands-on contact for the massage work.

• Watch for the “spread it wide” technique when Peggy gets to the ball of the foot—use your thumbs to pull from the center outward to open up the foot’s natural structure.

• Expect some snaps, cracks, and pops as things start to realign.

In this 4-minute Short Body Fix, we use a large stability ball to open up the front of the body, expand your lung capacity, and instantly decompress the spine. It is simple, deep, and highly effective.

Movement Notes:

• Keep your breathing fluid and deep as you drape over the ball.

• Let your shoulders drop and let gravity do the heavy lifting.

• If you don’t have a stability ball yet, a high couch cushion or the edge of a bed can work as a temporary substitute.