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.