The concept of “health” is a never ending and ever changing practice within one’s lifetime. We all have different goals we want to reach or things we want to be able to do daily. And so, it is hard to have a cookie cutter approach to the concept of health that works perfect for everybody. But there are a few important categories that can all generally investigate in our own lives and improve upon. Those being:

  • Eating a whole food diet
  • Sleeping enough
  • Involving ourselves in some form of prayer/meditation/breathe work
  • Getting regular sunlight
  • Maintaining healthy relationships
  • Having purpose or a drive
  • Moving our bodies often and in diverse ways

All of these will look different to us depending on what we desire. But if any of these pillars are overlooked or under prioritized then we will be hamstringing our inherent ability to function and heal well when necessary.
The way Dorr Chiropractic is structured, the Movement of our bodies is the main focus. I would love to have the time to focus on all of these topics when people come in but I simply can’t. So diverse daily movement in order to keep a body moving well and healing well remains the focus here.

When it comes to the concept of movement I always say: priority #1 is move yourself often and in diverse ways; Priority #2 is have your body moved (by someone like a chiropractor). So in an attempt to help you move better on your own, below are some videos resources of different routines I’ve used in my daily movement practice. Of course these are not comprehensive of all movement, as that list is infinite. But they are a good start for anyone who needs direction getting started moving more or for anyone who is in a state of healing following an injury or surgery. So enjoy them. I have broken them down by region- eg. spine, shoulder, hip, etc.

Spine Routines

Full Spinal Hygeine Routine

This is a thorough routine that will provide diverse movement to your cervical, thoracic and lumbar spine. It has more intricate movements combined with more global movements. You’ll be feeling limbered up when you’re done.
-I recommend doing 25 repetitions in each direction on every move. But modify as necessary

Condensed Spinal Hygiene Routine

This routine is comprised of just bigger, more global spinal movements. Good for if you don’t have as much time for the intricate work above. Will still get your neck, mid and low back moving well

-I recommend doing 25 of each in each direction. But modify as necessary.

Regressed Spinal Routine

This is a good routine for people who are just getting started on their movement journey. Or for those coming off an injury. It is simple and gentle.
-Recommendations are in video description

Advanced Spinal Routine

This routine is a bit more aggressive and designed to make improvements in spinal mobility with repetition over time.
-Recommended volume for each maneuver is in video description. But modify as needed

Shoulder Routines

Regressed Shoulder Hygiene Routine

This is a diverse mix of shoulder movements that would be good for a beginner trying to start to integrate more movement into their shoulders. Or for someone with a recent or longstanding shoulder injury

-Recommended volume is in video description. But modify as needed

Advanced Shoulder Hygiene Routine

This would be a good routine for someone looking to add mobility and range to their shoulder complex. Definitely would take some time and repetition but effective over time

-Recommended volume is in video description. But modify as needed

Hip Routines

Regressed Hip Hygiene Routine

A lot of people have very stiff hips. This is a nice routine for those starting the process of unlocking their hips once again. It is also helpful to those healing from a recent or longstanding injury
-Recommended volume is in video description. But modify as necessary.

Advanced Unilateral Hip Routine

Work this routine if you’re looking to add some mobility to your hips. It does nice job of allowing you to compare both sides and assess any limitations from one side to the other
-Recommended volume is in video description but modify as necessary.

Wrist/Elbow Routine

Wrist/Elbow Hygiene Routine

The elbows and wrist are closely associated. So if you lack motion or are having issue with either, I recommend spending some time with this one.

-Recommended volume is in video description. But modify as needed. There is a lot of moves in this video so maybe just pick 4-5 of them and be consistent. Then try others at another time

Knee Routine

Knee Hygiene Routine

The knee routine is good to keep the knees supple or help those with stiff, crunchy knees. There is a lot in this video. Feel free to play with any combination of these. Or ask me which ones I would recommend focusing on

Inspirational Movers

There are many ways to move. Find what you love, work on your weak links and understand that health and movement is a lifelong infinite game that never ends. The links below are the youtube channels of people I follow and aspire to move more like. So maybe they’ll inspire you as well.

Antonio Torres

Marcello Palozzo

Ido Portal

Move More MP- Jason Round