Daily Spinal Movement Routine (aka Dr. Tommy John’s Spinal Hygiene)

“When you move your leg, your leg moves; when you move your arm, your arm moves; when you move your spine, you move.”

First off, tip of the cap to Dr. Tommy John for coining the term and developing the program…

Perform this program upon waking, usually after (or during) a hot shower (if afforded such a luxury). Never move to a painful range of motion, but gradually try to improve upon it.  Eventually work up to performing your current age as the number of reps that you perform each way.  I.e.. 28 years old = 28 reps each way… You have permission to stop at 40 (not that 40 is old or anything) unless you’re really ambitious 🙂

Below are two sample morning routines (videos below). Enjoy.

Shorter Version (~5-7 minutes):

Longer Version (~12-15 minutes):

Video Library

3-Way Neck Hygiene

3-Way Spinal Hygiene

Spinal Rolls


Cross-Crawl Supermans

Coaching Cues/Side Notes

  • Breathe in and out of your nose, and throw on some music if you feel the need to help ease into your day.  Seize the carp.
  • If, after one week, any range of motion in particular is painful in a joint (not sore in a muscle), my amateur advice/opinion is to either
    • A) see a principled Chiropractor (if possible), get yourself a set of X-Rays and adjusted to give the nervous system and musculoskeletal system a jump start
      • or
    • B) move that joint for 5 minutes continuously, building to a greater comfortable range-of-motion and with greater speed/control of the movement by the end of a working set
  • Add 5 minutes continuously (or 250+ reps each side) of Cross Crawl Supermans for a full spinal training that you an incorporate into any complete strength rehab/training program

Please review the following: it is strongly recommended that you consult with your physician before beginning any exercise program.  You should be in good physical condition and be able to participate in the exercise.  Principle Six is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.  You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in these movements or in this exercise programs, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Principle Six from any and all claims or causes of action, known or unknown, arising out of Principle Six’s negligence.

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