Straighten Up America – Proper Spinal Hygiene

4 Self Help Techniques That Can Make Your Neck and Shoulders Feel Great!

At Wellness Solution Centers, we feel very strongly that is it important to receive regular chiropractic check-ups and adjustments when warranted. That’s the easy part. We do all the work! Most patients we speak with have challenges on what to do when they leave the office. If you go to the dentist on a regular basis, what do they recommend you do in between cleanings? They will recommend that you floss and brush regularly. They call this “home-care”. The thought behind this is that the more you brush and floss between cleanings the greater the chance of having healthier teeth and gums which reduces the risk of gum disease and cavities. I don’t think anyone can argue the importance of good oral hygiene.

Chiropractors have a similar term: Spinal Hygiene. This can be anything that improves the overall function of your spine and surrounding soft tissue such as stretching, using the Denneroll for your cervical curve, back peanut, foam rolling etc. Just like having good oral hygiene, having good spinal hygiene will help to reduce the number of subluxation in your spine that lead to degeneration and neurological problems.

Spinal Hygiene is Easy at Home

Looking for something easy to implement at home that will keep you moving and feeling great? Look no further. A group of Professors out of Life University School of Chiropractic came up with a 2-3-minute spinal hygiene program called Straighten Up America. They wanted to put something together that was easy to learn and implement and could become a daily habit. Below is a snippet of stretches from the program. At, they provide PowerPoints, videos and handouts that you can download for free. As with any new stretching program, if you experience sharp or recurring pain at any time, STOP and report to your doctor. You may need to modify the exercises.

Try These Exercises

Spinal Hygiene
Spinal Hygiene
Spinal Hygiene
Spinal Hygiene





  1. Place your hands behind your head and gently draw your elbows backward. Slowly and gently press your head backward and resist with your hands for a count of two and release. Breathe freely. Perform 3 times.
  2. Breathe deeply and calmly, relaxing your stomach region. Bend your head from side to side bringing your ear towards each shoulder. Repeat at least 3 times on each side.
  3. Using your fingers, slowly massage the area just below the back of your head. Move down to the base of your neck.
  4. Relax your shoulders and slowly roll them backwards and forwards. Enjoy for 15 seconds.


“Straighten Up America” is a bold and innovative health promotion initiative designed to empower the American people toward better spinal health and an improved quality of life. We encourage you to download the entire program and make it part of your daily routine. Enjoy!


Dr.’s Roger, Jerry and Dane

Wellness Solution Centers

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