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

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

Overlying Principle of Strength-Rehab/Training

“Principle: ALL injuries are caused by the body’s inability to absorb force (You can stop reading now if you get it. In case you want it broken down further, here we go…) Musculature is the primary force absorbing structure in the body, and failure to absorb force properly could occur if…” 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