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.


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.”

image– 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.


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.


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.


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.


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.


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.

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