The term, Pressing RESET, and the below sequence is credited to Original Strength Systems, LLC. Pressing RESET is a way to quickly and efficiently restore the movement a person's body was created to have. The system works by reactivating a person's nervous system using a number of simple movements. There are hundreds of variations of the five base movements we cover below. The below series of movements takes a person through the human developmental sequence thereby stimulating the nervous system, waking up foundational movement patterns, and developing efficient, reflexive, strength; making all movement and tasks easier. If you want to read more about Original Strength, and I would encourage you to, click here.
Hooklying Diaphragmatic Breathing
The importance of breathing correctly with your diaphragm cannot be understated and is worthy of an entire blog post. For the purposes of video instruction here there are a couple key points. Breathing with our diaphragm is how we are designed to and supposed to breathe. The diaphragm is the top of the core and crucial in stabilization of the spine. Adequate breathing and thereby spinal stability allows the body freedom of movement in all other endeavors. It also has a dramatic effect on the nervous system allowing us to be in rest and digest mode rather than fight or flight.
- Place your tongue on the roof of your mouth, swallow, feel where your tongue goes, should be right behind your top row of teeth. This is the natural resting position of your tongue and it helps to facilitate your nervous system and aids in diaphragmatic breathing.
- Rest your hands on your stomach, with your mouth closed and tongue in position, breath in and out through your nose. Perform for 1-2 minutes.
- Test out your squat depth or toe touch, get down and breath for 1-2 minutes, then retest and see the difference.
- If you are having trouble or simply want to try another position roll onto your stomach and perform the same thing, having your body weight on your stomach can provide feedback and prompt your system to breathe with the diaphragm.
This exercise can be performed in many different positions but the concept is the same. Gently move your head up and down within a pain free motion and then side to side in a pain free motion.
- Motion must be pain free
- Lead the motion with your eyes and then move your head
- Move slowly and with control
- Keep your tongue on the roof of your mouth while breathing with your diaphragm
- Stimulates vestibular system
- Improves balance
- Improves coordination
Rolling is a fantastic exercise that helps to develop core control, develop spinal rotation, and improves our gait as developmentally it is a precursor to the gait cycle.
- Lead the upper extremity rolls with the head, the rest of the body will follow the head
- Think about reaching across your body to help guide the motion
- Continue to breath with your tongue on the roof of your mouth through your nose.
- When rolling from belly to back bend your knee and drive your heel back across your body to initiate the roll
Assume the quadruped position, on your hands and knees with toes pointed away from you. Gently rock back and forth while keeping your head up.
- Perform several reps with feet pointed away from you then switch positions to toes curled underneath
- Keep your head up so you can look forward but don't crank your neck up so you are looking at the ceiling or in any amount of pain or discomfort
- Be tall and strong through your shoulders as your weight shifts forward, don't let your chest sag between your shoulder blades
- The further forward you shift the more you should feel your shoulders and core engage
- Continue to breath with tongue on the roof of your mouth
- Rocking is a great way to begin develop the stabilizing muscles of the shoulder girdle and even core
- As we rock back we can get a nice stretch to the lumbar spine and shoulders
- Rocking back while maintaining the curve in your spine will help with squat depth
- Stimulates the vestibular system
Hands and knees crawling is a great way to develop coordination between limbs and develop strength. Its a great full body exercise the gets all our limbs working together the way the are supposed to and helps to develop true core stability as well as providing a ton of great input into your nervous system.
- Opposite arm and leg shoulder be moving together
- Keep your head and chest up
- Continue to breath with tongue on the roof of your mouth, through your nose and with your diaphragm
Cross crawls are movements that engage our contralateral limbs, opposite arm and leg. These are great as they improve coordination and promote efficient gait. Many of the daily tasks we do involve our opposite arm and leg working together and these help to promote that. Cross crawls requires both hemispheres of the brain to work at the same time making them a good neurological warm up.
- When done in standing make sure to stand tall, don't bring your chest down to your knee
- Can be performed as elbow to knee, forearm, or hand. Do what works for you and doesn't force you to collapse forward
- Speed can be varied to different demands, go slow to build stability and balance, go fast to get your heart rate up.