Three Exercises You Should Do Daily


The Spinal Basics were designed to create the largest overall health impact in the shortest amount of time. Coupling these exercises increases proprioception, decreases adhesions, opens the thoracic cage, etc. There are just too many benefits to list. There are also too many nuances of each exercise to explain in a one-page article. But there are various beneficial neurological impacts produced by these exercises. Increasing a person’s motion helps them feel better, balances hormones, increases energy levels, etc. But why? The true answer is increased proprioception.

Proprioception is defined as a neurological input of 3D weight-bearing, load and stress to the brain. Basically the brain needs to know three dimensionally where every part of you is and what external forces are present. However, this does nothing to express how this information impacts you or your health. That is the gold mine.

Over half of all signals on your spinal cord are proprioception. Proprioception goes to the vermis of the cerebellum that houses a little over half of all the neurons in the brain. Is this starting to sound important? Yeah, it is. As a wellness physician, you call proprioception a required nutrient as important as oxygen. Why?

Remember the old radios that had gross-tune knobs and fine-tune knobs? Proprioception is like the fine tune knob on the radio. Simply, it is the fine tune for everything in the body. You name it and proprioception has an impact on it.

The Spinal Basics target the greatest population centers of proprioceptors. Below are three exercises that are part of the Spinal Basics.

Spinal Mobility:

Spinal mobility works three layers of the spine: muscle, joint and neurology. It will increase spinal joint health and improve total body neurological function.

Three keys to spinal mobility:

1.  Every range of motion begins at the base of the skull and top of the neck.

2.  Ensure that there is no rotation on lateral motions.

3.  Forward flexion is not taught on cervical range of motion.


Y-W-T-L exercises will open the thoracic cage, increase posterior spinal musculature, posterior shoulder musculature, bring back the rounded shoulders and therefore keep the thoracic cage open. Doing Y-W-T-L exercises daily results in increasing lung capacity and relieving pressure on the heart, therefore increasing cardio-pulmonary function.

3 Keys to Y-W-T-L:

1. Chin must remain parallel to the floor.

2. Shoulders move posteriorly by external rotation of the humerus – upper arm – and by squeezing the scapulae – shoulder blades – together.

3. Thoracic cage opens, thereby decreasing pressure on the heart and lungs.

PVC Progressions: Snatch grip pass overs, Snatch grip hot pockets, backscratchers and field goal kicks.

PVC progressions increase shoulder and hip range of motions, decrease joint adhesions and help restore normal joint function in both joint complexes.

If you want the largest overall health impact in the shortest amount of time, then you need to do spinal mobility, Y-W-T-L and PVC progressions daily.


By Phillip E. Carlyle, Founder of SpinalFit. To see these movements in detail, visit