Fitness Challenge: T-Tapp Primary Back Stretch {Join Me!}

Fitness Challenge: Primary Back Stretch {Join Me!} (

Do you have “mom posture“?

I know that weak muscles and poor posture are a major contributor to my near-constant back and neck pain, and my flexibility (which has always been pretty good) has noticeably decreased over the last couple of years. I also know that my energy level increases and I feel so much better all around when I’m exercising.

I’m not interested in a strenuous workout routine, but I know I need to do something to strengthen my core muscles and stay in reasonable shape. I just need a routine that I can realistically squeeze into my schedule and the self-discipline to stick to it.

In the past, I’ve had great success just doing T-Tapp’s fifteen minute Basic Workout Plus several times a week. You may remember when I blogged my way through a couple of months of it several years ago. When I do it consistently, it makes a big difference!

If you’ve never heard of T-Tapp, it may sound gimmicky at first. It did to me. It’s not at all like any other workout I’ve ever done. The emphasis is on body alignment and posture. And it really does work. It looks simple, but you’d be surprised how that 15 minute workout gets the heart pumping and muscles burning!

Here’s a video clip that illustrates:

I love that the techniques taught can be applied to any other exercise and even to every day life. What I’ve learned has made me so much more aware of my posture and has affected the way I sit, walk, and stand throughout the course of the day. The knowledge about body mechanics acquired from T-Tapp is applicable to any form of physical activity. I also love that there’s no required equipment and it takes up literally no space!

But I also know myself. I know how inconsistent I can be and how hard it is to establish a new routine and stick to it. So, for now, I’m going to challenge myself to just do one simple exercise from the Basic Workout Plus.

 Fitness Challenge: T-Tapp Primary Back Stretch

The Primary Back Stretch is the first exercise in the T-Tapp routine. Here’s a little bit of what Teresa Tapp (the creator of T-Tapp) says about it:

“In addition to contributing to increased endurance and faster fat burning, Primary Back Stretch also offers a multitude of health benefits, such as better circulation with warmer hands and feet, better lymphatic function with less swelling or edema, improved mental clarity with fewer headaches, and improved energy for those with autoimmune disorders.”

An impressive list, and I can testify that my back feels great after doing it! All this from a simple exercise that takes less than five minutes to do!

So, I’m challenging myself to do the Primary Back Stretch at least twice a day: when I wake up and right before bed.

For now, that’s it. After a few weeks of doing it consistently, I’ll decide what to add next.

Would you like to join me?

I’d love to have you join me so we can encourage each other and keep each other accountable! If you’d like to, you’ll need directions to do the stretch.

There are a couple of options for that:

The book

Fit & Fabulous

 Fit and Fabulous in 15 Minutes contains step by step instructions for the entire, forty-five minute Total Workout (which includes the fifteen minute Basic Workout  Plus), complete with photographs. I really like that the book explains exactly what each exercise does and which muscles it affects. Not to mention, it contains a 30% off coupon toward the purchase of the workout DVDs! 🙂


BWOAs much as I love the book and the detailed information and photos, I still do better when I can actually watch the videos of the exercises being demonstrated! If you’re like me, you’ll appreciate the Basic Workout Plus DVD! But don’t forget…if you get the book first, you can get 30% off the DVD!

Having either or both of these will give you the instructions for the Primary Back Stretch, plus all the other exercises in the workout and more information on how and why they work.

If you’re not able to get either of them right now, you can still join in! Pick a stretch or two from these and commit to doing them morning and evening instead.

Checking in

A one paragraph blog post every week to tell you if I met my goal and how I’m feeling seems a little silly. Instead, I’m going to check-in every Tuesday on the Home With Purpose Facebook page! I’ll report how I did and ask you to tell me how you did. Once a month or so, I’ll do an update here on the blog, and maybe add more to my routine.

Are you up for the challenge?

I hope you’ll join me! It’s a lot more fun and easier to be consistent when you’re participating with others!


I’m ready to get started! See you on the Facebook check-in thread next Tuesday! 🙂

Linked with Thank Goodness It’s Monday, Better Mom MondaysTitus 2 Tuesday, Teach Me Tuesday, Authentic SimplicityWellness Wednesday, Frugally Sustainable, Gospel Homemaking, Hearts for Home, Simple Lives Thursday, Essential Things Friday.




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  1. I found your site through Christian Mommy Blogger’s Fellowship Friday.

    Great challenge to be fit! Keep it up! 🙂
    Asheritah recently posted…The Audacity of Grace in My Life, Part 1My Profile

  2. I love the simplicity of this!
    Thanks for sharing at Essential Fridays.
    Mel from Essential Thing Devotions
    Mel Caldicott recently posted…The Good News About Our Questions of Faith & Essential Fridays #17My Profile

  3. Thanks for linking up to Wellness Wednesday! I’ve heard great things about T-Tapp
    Anjanette recently posted…How to Track Fertility while Breastfeeding Q&A ~ Wellness Wednesday Link-UpMy Profile

  4. Step 2 of the Back Stretch from the book is confusing. It neglect to specify which leg to start to bend or stretch so then the left right is thrown off.

    I will find out if the reat of her instructions are clear as I am excited about doing these exercises .

    If it’s not clear, I won’t mive on to the DVD.

    At least it does work for you.

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