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

Training Foundation: Beginner

Designed to be restorative and rehabilitative in nature. Can be performed anywhere with minimal or no equipment. Prepares the entire body to absorb force and creates a strong foundation to make further progressions safely. 50-60 minutes each session, concluded with breath work. Read More