15 Minute Daily Reflexive Restoration Plan

15 Minute Daily Reflexive Restoration Plan

Diaphragmatic breaths while lying down in a comfortable position x 3 minutes – breath 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.

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.

Roll around on the floor x 3.

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.

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.

Practice moving from the ground to standing x 3 minutes – lay down on the floor and stand up. Repeat. Do this in as many ways as you can think of. Be creative.

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.

Colin Cooley Chief Movement Officer

You Might Also Enjoy...

Your Toast is Ready!

I am often asked:  do you get adjusted too Doc?  How often?  Through the science of simply listening to my body, I have arrived at the number ten. 

If I Ruled the World. . .

What would the world be like ruled by YOU? Would there be mandatory nap times each day and breakfast for every meal? Unlimited hugs? Check out Beth Lindley's (Health Educator & Raw Foods Coach) story in this month's blog!

You Are What You, Poop!

Actually, that’s not true; it should more accurately read "you are what you digest!" So, you can see how that old expression "you are what you eat," is only half of the truth. Which leads to the point of this month’s blog.

Flying. Blooming. Becoming.

I can feel it. The confirmation is in the air, its the inspiration for all the smiles, the influence behind the light-hearted moods.

The Freedom that Health Brings

“I was deaf 17 years and I expected to always remain so, for I had doctored a great deal without any benefit. I had long ago made up my mind to not take any more ear treatments, for it did me no good.