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When’s the last time you rocked, rolled, or did a set of head nods?

These sound like things you might do at a heavy metal concert (RIP shows and in-person events), but I’m referring to simple exercises and movements you may want to incorporate into your routine.

According to my guest on this podcast, Tim Anderson, these movements act as a sort of “reset” that you can use to improve movement quality, reduce pain, improve your sleep, and even lift more weight in the gym.

I’ll let Tim get into the nitty-gritty details, but the basic idea is that as we age and spend years of our lives sitting and sedentary, we forget how to move properly. Tim’s “resets” are ways we can restore the original strength and movement patterns we learned when we first started to walk as babies. And I appreciate his unique take on mobility and movement.

In case you’re not familiar with Tim, he’s the co-founder of Original Strength where he’s made a career out of helping people young and old improve movement patterns and quality, get strong and healthy, and live better. He’s also an accomplished author, having written several books on the subject.

In our discussion, we talk about . . .

  • How to breathe properly
  • The benefits of re-learning movements like crawling, rocking, and head nodding
  • Common movement dysfunctions like forward head posture and gait issues
  • Simple “resets” you can do anywhere
  • How much time you should spend resetting and how often
  • And more . . .

So if you want to learn about how these easy movements can help improve your life and how to get started with them, listen to this podcast!


5:17 – How do you address human movement and what makes your techniques different from others?

6:26 – What are some of these fundamental movement patterns?

7:49 – What are the benefits of relearning these basic movements?

10:15 – Are there benefits to doing these movements for people that don’t have any problems?

12:30 – What are some common movement dysfunctions that you see?

17:22 – What are some of the other movement patterns?

18:17 – What common dysfunctional habits can crawling help with?

24:27 – What do you mean by rolling?

25:31 – How much time do people need to spend working on these basic movements?

26:34 – Where should people start?

34:07 – Do you have recommendations on any basic movements to use between sets of heavy lifting?

Mentioned on The Show:

Tim Anderson’s Website

Original Strength Institute

Original Strength YouTube

Original Strength Instagram

Tim Anderson’s Instagram

Books by Mike Matthews

What did you think of this episode? Have anything else to share? Let me know in the comments below!