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Your Daily Restoration Plan for Physical and Mental Stress

Through activity and daily life, our bodies sustain a lot of physical and mental stress. While fitness is great for the body to help improve its resiliency and strength, you also need some daily restoration techniques.

Performing a few simple, yet highly effective restorative exercises each day can help keep aches and pains at bay and improve your overall health. You only need about 10 minutes a day to perform this routine in order to experience 24 hours of better posture, breathing, and movement. You can break these exercises up or do them all at once. Let’s take a look at the routine.

Diaphragmatic breathing

Diaphragmatic breathing

Lie down in a comfortable position (I prefer on the stomach to feel the abdominal wall better) for 2-3 minutes, breathe in and out through your nose. Focus on pulling air deep into your belly. It may help to try and imagine pulling air down into your feet.


Breathing is where strength and resilience 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

Head nod

Kneeling on all fours with your hands extended and postures upright, move your head up and down as far as you possibly can for about 20 repetitions. Don’t move into pain, just comfort. Make sure you have your eyes follow the direction that your head goes.


Every muscle in the body is connected to the movement 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 the body. This can help restore the body’s reflexive strength.

Rock Backs

Rock back

Stay on all fours for this one as well. Keep your head up and chest proudly as you rock your hips back and forth towards your feet. Rock back as far as you can while maintaining a strong chest and flat back. Do not move into pain and move gently. Perform about 20 repetitions.


Rocking integrates all the major moving joints in the body. It makes you whole and prepares your body to move gently and flow together like it was designed to. Rocking also sets and restores your posture.

Rolling Around on the Floor

Rolling around exercise

This may sound funny but it works. You can roll however you want. In this picture, I show you the egg roll. You can roll side to side, segmentally, backward, however, you feel comfortable. If you get dizzy slowdown. Make sure your lead each direction with your eyes and head. Do this for about 2-3 minutes.


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 does. Rolling prepares the body to coordinate more complex movements like running.

Moving from the ground to standing

get up off floor

Lie down on the floor and then stand up. Repeat. Do this in as many ways as you can think of. Be creative.


Your ability to get up and down off the ground easily will improve your longevity and quality of life. We must always master our body’s movements and resist gravity with ease. When gravity starts to win the battle, we lose our resiliency.

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