by Dr. Gary Farr on 17 December 2001
Introduction
A "Spine-Tuning" Exercise Regimen From Life University College of Chiropractic
In this series of spinal hygiene articles, we stress the importance of patient-active, preventive spinal care. Our vision involves every person taking time each day to be kind to his/her spine. We will continue the series in the area of "spine-tuning" warm-up exercises.
"Spine-tuning" is designed to mobilize articulations of the {spine} spinal column, improve posture, prevent {chiro_subl} subluxations and enhance neurological integration. In particular, this article will focus on activities that enhance neurological integration and coordination.
These activities will principally be "cross-crawl" in nature, mobilizing the upper side of our bodies in lateral opposition to the lower side. These activities also involve activating both cerebral hemispheres in coordination with each other.
When performing these activities, remember to:
1. Focus on your spine. Think tall. Think of opening the spine. Think relaxed and happy.
2. Breathe slowly and deeply from your diaphragmatic region.
3. Move in a fluid, smooth manner.
Try to find an "optimal comfort zone" in the activities. Develop a sense of ease and enjoyment. Stay focused in the moment.
This integrative series can be performed at any time, but lends itself especially well to a morning or afternoon routine. Patients with lumbar disk degeneration or unstable lumbar spines should be cautioned about performing rotational spinal movements and may not be able to participate in this particular series.
Through spine-tuning, you will be learning a new set of positive health habits. Spine-tuning is a health gift, designed to be shared with everyone. It should become second nature to us, like brushing our teeth.
Follow the directions for each exercise.
General Guidelines For Spinal Exercise
1. "Make haste, slowly!"
2. Don’t do too much too soon.
3. Make sure you warm-up properly before doing intensive spinal stretching or strengthening.
4. Move it and use it or lose it!
5. Are we having fun yet? We’re supposed to!
6. Balance is more than just a seven-letter word. It is a core concept of exercise and health.
7. If you begin to experience radiating arm, leg or back pain, stop exercising and rest.
8. Warning: If you have degenerative disease of the spinal column, degenerative conditions affecting your limbs or heart disease, be sure you receive clearance from your health-care practitioner before attempting these exercise activities. Many of these exercises are strenuous.
Take this preliminary 
to see if your musculoskeletal system condition could respond to nutritional therapy.
Warm-Up: Sky Reaches
Warm-Up: Sky Reaches
Extend an arm and hand as high above your head as you can. Alternate, using one hand at a time, several times. Sense your spine stretching while you breathe slowly and deeply.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Warm-Up: Throwing Water
Warm-Up: Throwing Water
Turn your torso from side to side, allowing your arms to swing slowly and loosely. Imagine you are flinging water from your finger tips.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Warm-Up: Standing Figure 8 Arm Swinger/Double Doodle
Warm-Up: Standing Figure 8 Arm Swinger/Double Doodle
With bent knees, swing your arms from side to side in the form of figure eights. Visually track movement.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Backward Walking Windmill/Standing Back Stretch
Backward Walking Windmill/Standing Back Stretch
Breathe fully, deeply and slowly from your diaphragm. Stretch out your spine. Bring your extended right arm up and back in a circular backstroke-like motion as you draw up your left knee into a flexed position. Rotate your trunk to the right as you circle your arm behind you. Alternate circling with your left arm and continue the cycle.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Forward Walking Windmill
Forward Walking Windmill
Same exercise as the backward windmill, except you circle your arm forward instead of backward.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Forward and Backward Olympic Walker Shoulder Roll
Forward and Backward Olympic Walker Shoulder Roll
Breathe fully, deeply and slowly from your diaphragm. Stretch out your spine. Flex your elbows and circle your right shoulder forward as you draw up your left knee into a flexed position. Alternate, circling your left shoulder forward and continue cycle. Now, reverse the procedure, with a backward shoulder circle.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Cross Crawl Hand to Knee
Cross Crawl Hand to Knee
March in place, raising your knee high and touching it with your opposite hand. Do this for 20 seconds, alternating right and left sides.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Cross Crawl Elbow to Knee
Cross Crawl Elbow to Knee
March in place, raising your knee high and touching it with your opposite elbow. Do this for 20 seconds, alternating right and left sides.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Cross Crawl Hand to Foot
Cross Crawl Hand to Foot
March in place, raising your knee high and touching your left foot with your opposite hand. Do this for 20 seconds.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Cross Crawl Elbow to Foot
Cross Crawl Elbow to Foot
March in place, raising your knee high and reaching toward your foot with your opposite elbow. Do this for 20 seconds. This is not for beginners. Patients with bulging disc problems should not attempt this exercise.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Arm Swings
Arm Swings
From a standing position, bend your elbows slightly and begin to alternately swing arms from hip up to chin level. Do not cross your chest midline with hands. Speed will change from slow to medium to fast on instructor’s command.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Sky Walker
Sky Walker
Walk in place, raising your knee high and bringing your heel close to your buttocks. Swing your arms high in alternation with thigh flexion.
Take this preliminary to see if your musculoskeletal system condition could respond to nutritional therapy.
Download a PDF Veresion of these Exercises
You may download a PDF version of these exercises from this page.
Take this preliminary to see if your musculoskeletal system condition could respond to treatment.
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