These exercises should be done daily and as consistently as you brush your teeth.  Your spine is the home of the nervous system which controls every function of your body and it needs to be healthy so that you can be healthy.
It is well known that core and postural muscles provide spinal stability. So we need to keep these muscles active and strong.  They say it takes 90 days to develop permanent muscle change.  This means that it is very important that you are consistent with your daily spinal hygiene.
By strengthening the core and postural muscles in both the neck and back we can decrease stress on the spine, therefore, maintaining the health of our nervous system.
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For a written description of how to perform these exercises, please click on the following link: 
http://www.fourwayschiro.co.za/blog/spinal-hygiene-excercise-2-strengthening

Please look at the blog for some more info and a full description of how to do these exercises: 
http://www.fourwayschiro.co.za/blog/spinal-hygiene-exercise-one-range-of-motion