Neuro Exercise to Improve Balance, Strength and Co-ordination

– Hi, guys. Today I’m going to run you
through something called a neural reset, or at least
that’s what I call it. Sometimes when I’m in the clinic I’ll ask someone to do
a particular movement, a reach, or a twist, or a bend, and there’s something that just
looks a little bit … off. It’s hard to put into words. Sometimes it’s that the
timing of the movement isn’t quite right, or the sequencing in the body doesn’t quite
move in the right order and there’ll be like a jump
in their movement or sometimes they won’t be very
balanced with a movement, or just uncoordinated with it. It could be a mixture of these things that the eye picks up
subtly in their movement. It just doesn’t look quite right and then a little bell in my heads goes, ‘they need this exercise’. I’ve stolen this exercise
from a guy called Perry Nickelston, he runs a site called that
is well worth looking up. And it’s a series of movements that stimulates every primitive
reflex that the body has. A primitive reflex is
something that we build when we’re growing, when we’re a baby. So when we’re a baby, first of all we gain control of our head, ’cause all we really care
about is how to look for milk, and then we want to see the world, so we start to gain
control and be able to lift our head further away from the floor, to the point where we
can push ourselves up and eventually we use
the weight of our head to roll from side to side, and to get from belly to
back and back to belly. And then we’re able to create enough space where we can get our knees through and we start to crawl
and there’s this series of events that build our
movement map of the world and our body in the world around us. The interesting thing
though is even as adults we still need to be able
to do all of those things. And for whatever reason,
maybe previous injury or just lack of exercise, and
lack of movement practice, some people have gaps
in that movement map. I’ve even seen very elite athletes who have got gaps in the movement map that I’m about to show you. So sometimes, like I say, when movement doesn’t look quite right, this is a good exercise to run through that will just reset your nervous system. If you fall into that
category where movement isn’t quite right, I’d
recommend doing this once a day for a month and at the end of the month you’d become a much, much better mover in whatever you do with your body, whatever sport you play
or whatever job you have. So, let’s give it a go. So, I’m just going to start
from a standing position, lay all the way down flat on to my back. And then stand up all the
way to standing again. That’s step one. You do it however you want to do it. Whatever choice, whatever movement choice your body makes, that’s right for you. Although, what I want you to think about is over time try and
become more efficient. Try and make the movement easier. Once you’ve laid down on to your back, stand all the way up, then
go down on to your belly, and then all the way back up again. Again the way I’m doing it,
isn’t the way you’ll do it, but you choose whatever works for you. Once you’ve done the front and the back, you then go to the foetal
position on your left-side and then all the way back up again. And then the right-side, and
then all the way back up again. So, whatever your body chooses
to do, is right for you. Just over the months of
practicing it every day, I want you to try and get a
little bit more efficient. Once you’ve done that, you then put one hand down on the same side thigh, and you’ll just lay down. So the hand isn’t allowed to move so when I’m laying flat on my back I can’t straighten that leg out ’cause it’s not allowed
to move from where it is. So I then just stand up however I want. Then same again, down on to your belly, still the hand hasn’t moved. Again, all the way down,
all the way back up. So you can see, there’s
there’s quite a lot of upper body strength involved. I’m having to push, and
twist, and roll a little bit to get to where I need to be. And then, you get the idea,
down on to the left-side, all the way back up, and this is the really tricky one for me, where you go down on to the same side. There’s no elegant way to
do some of these things, you’ve just gotta do whatever
you body wants to do. And so, I won’t show you the other one, ’cause I can’t talk and show
you this video at the same time but you would then go off
and do the other hand. And then the really tricky one, which is where we’re re-wiring
some of those movement pathways in the brain, is to cross the mid-line with the hand. So, where just now it was the same side that was fixed, now I’m going to cross and the same again. It just gets even more awkward. And you work all the way up. All the way down on to your belly. All the way down on to the left-side. And then, all the way
down on to the right-side. And obviously, you’re gonna be doing that with both hands. So, I can’t do the maths, there’s quite a few movements
there from no hands, laying on your back, your belly, your left-side, your right-side, fix the same side, all four movements, fix the other side, cross, cross. And when I do that as a whole routine it normally takes me,
moving at the same pace you just saw me move at, normally takes me about four minutes or so to get through the whole routine. And you can probably hear, it’s quite a cardio thing, as well. You’re using your entire body. You’re really using your head strength, head and neck strength. You’re trying to roll one way. Your core is having to engage. You’re having to push and
you’re having to squat and hip hinge, so it’s really using all the basic fundamental
human movement patterns, and because we’re making it
deliberately quite awkward and tricky, your brain has to figure out how to solve this movement puzzle. And, like I said earlier, I’ve seen some very high-level athletes
have quite big gaps where they’re in one of these positions and they just can’t figure it out, but quite quickly with
some practice they do. And the they’re filling in that little gap in the movement map. So, if you fit into the category where your movement
doesn’t quite feel right, or you’re unbalanced in movement, or you just want to
gain some core strength and some hip strength and
get your spine more stable then this is a really cool thing to do. I recommend doing it every day for a month and you’ll be in a
completely different place, especially if during
that month you focus on just making your movement more efficient and cleaner and lighter and at the end of the month
you’ll be in a better place. So, if you’ve got any
questions, let me know.

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