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

Walking 3-Way Shoulder Raises – Shoulder Prehab

“Via Dr. Tommy John, I heard the story of his father (lefty pitching great Tommy John, the namesake of a UCL surgery at epidemic levels for baseball pitchers) rehabbing from his famous throwing arm injury. His program was simple – there was no protocol for the surgery at the time, so he simply listened to his body.  His plan?  …Walk the warning track in the outfield every day during batting practice while doing Walking 3-Way Shoulder Raises for 45-60 minutes with 5 lb. hand weights.” Read More