Spinal Rolls – Dr. Tommy John’s Daily Spinal Hygiene

Great for countering effects of desk sitting and daily phone usage/screen time. From an upright position, flexing/bending each level of the spine forward one-by-one to deepest range of motion, then extending/straightening up each level one-by-one until upright again. Read More

Rollovers – Daily Spinal Hygiene

A gymnastics-style movement aiding spinal health and lower back pliability/range of motion. From a seated position (like in a hamstring stretch from gym class), roll to touch toes behind you on the floor, then roll back to touch toes in the seated position. Read More

3-Way Spinal Moves – Dr. Tommy John’s Daily Spinal Hygiene Program

A simple daily spinal health program performed at any point of the day, multiple times per day. Builds a basic strength and movement foundation, warms up the nervous system, and counters effects of daily desk sitting. Can be performed anywhere with no equipment. Read More

3-Way Neck Moves – Dr. Tommy John’s Daily Spinal Hygiene Program

A simple daily neck health program performed at any point of the day, multiple times per day. Builds a basic strength and movement foundation, warms up the nervous system, and counters effects of daily phone usage/screen time. Can be performed anywhere with no equipment. Read More

Cross-Crawl Supermans – Dr. Tommy John’s Daily Spinal Hygiene Program

The one movement that I would do every single day if I was forced to pick only one. Great for cross-crawl patterning and training the posterior chain/muscles along the spine. Helps counter effects of desk sitting/daily phone usage/screen time. Read More

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.” A surefire way to warm up the diesel every AM before you take on your day. Read More