Simple Daily Reset Restoration Plan
Apr 19, 2015
This is just a simple daily restoration plan to help you restore your body, become resilient and live your life with health and strength. Again, this is simple, but please don't underestimate how effective and life changing this little plan can be. For best results, engage in the following daily. You can do it all at once, or you can perform sections of it throughout the day; whatever works best for you.
Here we go:
- Diaphragmatic breaths while lying down in a comfortable position x 3 minutes - breathe in and out through your nose. Focus on pulling air deep down into your belly. It may help to imagine trying to pull air down into your feet.
Why?
Because this is where strength starts. Breathing with your diaphragm makes you solid in your center and it helps your body work at optimum hormone levels. It keeps you in "peace and harmony" mode and out of "fight, flight and panic mode."
- Head nods x 20 repetitions - while lying on your belly, prop yourself up on your forearms. Lift your head up and down, moving as far as your head will let you move. DO NOT move into pain. Simply move where your head will allow you to move. Oh, and lead with the eyes.
Why?
Because every muscle in your body is connected to the movements of your head. The body is designed to follow the head. Remembering how to move your head will, in a sense, sharpen and improve all the reflexive connections from your head to the rest of your body. This can help restore your reflexive strength!!
- Roll around on the floor x 3 minutes - Roll anyway you want to roll: segmentally, egg rolls, backwards rolls, frog rolls, whatever. Lead with your eyes and head when rolling. If you get dizzy, try slowing down, or reduce the range of motion of your rolls. OR, try a different roll all together.
Why?
Rolling sharpens your balance and feeds your brain with rich nourishment; it makes your brain healthy. Rolling also connects your center, layering more strength on top of the solid foundation that diaphragmatic breathing started. Rolling prepares your body to coordinate movement complex movements like running!
Rocking back and forth on all fours x 3 minutes - Keep your head up, stay "proud" in your chest and rock your butt back towards your feet. Rock back as far as you can go while maintaining a strong chest (flat back). DO NOT move into pain. You can move to the edge of it, just don't move into it.
Why?
Because rocking integrates all the major moving joints of your body. It makes you whole and prepares your body to move like gentle flowing stream, like poetry. You were made to move with grace. Rocking also sets and restores your posture.
- Baby Crawling x 3 minutes - crawl on your hands and knees while keeping your head up and your chest "proud." Opposite limbs should be fluidly moving together. That is, your right hand should move along with your left foot. Breathe in and out through your nose and keep your mouth closed.
Why?
Because crawling is the foundation of your gait pattern (walking). AND, crawling is the movement that was designed to tie your brain together and connect your whole body. It picks up and adds to what rocking on all fours started - it makes you whole.
- Practice moving from the ground to standing x 3 minutes - lye down on the floor and stand up. Repeat. Do this in as many ways as you can think of. Be creative.
Why?
Because your ability to get up off the ground easily will improve your longevity and your quality of life. We must always master our bodies' movements and resist gravity with ease. When gravity starts to when the battle, we lose our resiliency.
That's it. It's about 15 minutes of gentle movement that will allow you to live your life with strength: the ability to live and do the things you want to do in life. It is simple. It is not fancy or complicated. But, it is restoration, and it can change your life.
If you engage in this, please don't keep it to yourself. Share this with someone you love, or someone that you simply want to help.
Comments (4)
Nilesh Hiremath:
Jun 10, 2022 at 05:23 AM
Thanks for this..
Keen to know thoughts feed back on original strength adaptation amongst
1. Senior citizens above 60 years
2. Amongst people with some kind of ache in knees, back, shoulder etc due to zero workout lifestyle
Tim Anderson:
Jun 10, 2022 at 03:03 PM
Hey,
OS can be done by anyone. We have group OS classes at our studio for 70 and 80 year olds. They get down and up from the floor like our 30 year olds do. We may modify things for them like provide them with knee pads, or thick mats, but we encourage them to move where they can so that their nervous system can get the information it needs so their bodies can start restoring themselves.
I hope this helps.
Nilesh Hiremath:
Jun 23, 2022 at 11:44 PM
Hey Tim,
How does one adapt OS resets for patients with disability after a stroke ?
Are there any stories around this ?
Sam Bayliss:
Jul 18, 2022 at 11:06 AM
Hi,
Obviously I'm not Tim! I have however read 'The Brain That Changes Itself' and there is a fascinating story in there about neuroscientist Paul Bach-y-rita and his approach to his father's stroke. I've included part of a summary below:
Summary written by: Parin Patel
Dr. Paul Bach-y-Rita’s father, Pedro Bach-y-Rita, suffered a disabling stroke at age sixty-five in 1959.
Not only did the stroke paralyze his face and half of his body, but he was also unable to speak. Doctors at the time gave no hope of recovery, and he was told that he would be institutionalized. The belief was that once a part of your brain was damaged, there was no way it could be healed; hence, no chance of recovery.
Yet, after one full year of intense rehabilitation at home with his son George, Pedro’s “recovery was complete” and he was able to return to his profession as a teacher, and continue hiking and traveling as he did before.
How was this possible?
“I decided that instead of teaching my father to walk, I was going to teach him first to crawl. I said, ‘You started off crawling, you are going to have to crawl for a while.’ We got kneepads for him. At first we held him on all fours, but his arms and legs didn’t hold him very well, so it was a struggle.”
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