This week’s Wellness Wednesday focuses on a simple daily spinal hygiene routine designed to help improve mobility, support your nervous system, reduce stiffness, and reinforce better long-term spinal function.
Why We Like This Routine Just like dental hygiene protects your teeth, spinal hygiene helps support the structure that protects your nervous system. These simple daily movements help patients maintain motion, improve awareness, and reinforce better spinal habits over time.
Watch the Video Walkthrough
Check out our quick video walkthrough here:
This Week’s Tip: How To Perform The Spinal Hygiene Routine
These are simple movements you should do daily for 30 seconds each. Throughout the routine, keep your core engaged, continue to breathe, and move within your own comfort level.
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Neck flexion: tuck your chin and look down for 30 seconds.
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Neck extension: look straight up, keeping your nose as high as possible, for 30 seconds.
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Side bending: bring your ear toward your shoulder and gently pull down each side for 30 seconds.
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Neck rotation: keep your shoulders still and rotate left and right, holding each side for 30 seconds.
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Toe touch stretch: bend forward with your knees slightly relaxed and hold for 30 seconds.
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Lumbar extension: place your hands on your hips or low back and gently extend backward for 30 seconds.
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Lateral bending: keep your feet shoulder-width apart, hips still, and pull down each side for 30 seconds.
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Rotation: hold your arms straight out in front, keep your hips square, and rotate each way for 30 seconds.
Key Focus Keep the movements slow, controlled, and consistent. Depending on your current health status, some movements may cause mild dizziness or discomfort, so always perform them to your personal ability while continuing to improve over time.
Watch This Week’s Wellness Tip
Spinal Hygiene Routine — Daily Mobility for a Healthier Spine [Watch on YouTube:
Looking For More Health Tips?
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