Restore Your Posture and Your Squat

In this video, Tim demonstrates the miraculous movement you want to be doing every single day. This is great for restoring your squat, your posture, and your sanity.

[@skrskrrt758]

hi tim, I don't think I've ever commented on one of your videos. I've been doing your movements for quite some time now and they have, slowly and steadily, completely alleviated every type of maladaptation that my body has resorted to throughout my life, to the point where just being in my body is pure pleasure. It's miraculous how maximally simple and effective the things you teach are. I hope that one day you will be hailed as the movement genius that you truly are!

[@OriginalStrengthSystem]

Thank you so much. Your comment has really brightened my day! So glad to hear you are feeling amazing!

[@tc-3]

I agree, movements Tim proposes can be truly life-changing.

[@paomfri]

This one has been key for me to start loosening up, as a bonus it gives a lot of looks in the gym ;) Rock on.

[@Ultradude604]

Squatting without squatting... This... is... GENIUS!! 👏👏👏👏👏

[@tobysyoutubechannel420]

Thank you!

[@rontiemens2553]

This makes me feel absolutely amazing. I am adding this to the list of movements I do every single day. THANK YOU!!!

[@OriginalStrengthSystem]

This has made my day! AWEsome!

[@user-bo1nj4ky4b]

Back to basics! A good re-minder, and good to re-view. (And it even soothes the soul . . . ?)

[@OriginalStrengthSystem]

Yes!

[@WarriorKeoki]

Today is going to be a rocking good day!! 🥋🤙

[@OriginalStrengthSystem]

Wonderful!

[@dennismanuge1728]

Awesome, look forward to adding to my daily mobility - thanks so much for sharing and explaining ❣

[@OriginalStrengthSystem]

Glad it was helpful!

[@stellarshriner]

Love it😊

[@debbieklose8776]

Ahh I can’t believe this showed up in my thread today. A great reminder from a authentic character of quality. Thank you Tim for this great reminder of what I’ve sorta seemingly had misplaced within my knowing taught by you 🌻👍🏼

[@OriginalStrengthSystem]

So glad it’s helpful!

[@bluetripiniguana]

Would you please give a rundown on your hip action during the rock? Sometimes it looks like your hips are anteriorly rotated. Do bring them forward at the front of the rock? Thanks very much!

[@OriginalStrengthSystem]

We just let the hips do what they want to do. We encourage people to do what a baby would do and not think about it, but just let the body move as it wants to. This often takes care of a lot of things.

[@bluetripiniguana]

@@OriginalStrengthSystem Excellent. Thank you!

[@pavelvrabel9016]

Hey Tim, I’m watching rocking over and over again and i guess I’m still doing something wrong. Especially the part when it’s most weight on my arms I can’t feel my core and glutes working and it seems I am in atp position. When I activate my glutes and core I’m not in the same position as you, I would say I’m rounded…when I’m walking on all four I clearly feel my hip and serratus shaking and this move helps me a lot. Is it walking on all four and rocking the same move? I’m not sure about my center. I have scoliosis, atp and completely out of alignment. Workout every day.. i wish to start calisthenic. Can’t wait to read your book. Have a nice day and thanks for all.

[@OriginalStrengthSystem]

You may not be doing anything wrong at all. And it’s OK if you can’t feel your abs and glutes in the same position that I feel mine. Just keep your chest and head up and rock where you can without your spine bending. It is all good movement! Crawling and rocking are wonderful! Just keep at it and don’t worry too much about what you feel in the beginning.

[@jameswoods6385]

Hello Tim, Is there any way to prevent a backpack from pushing my neck and shoulder forward and putting my neck and back into extension and thus causing pain? I have to wear a backpack for my job so trying to get tips to not have pain. I would appreciate your input.

[@OriginalStrengthSystem]

It’s likely the weight and or the duration that is pushing your neck and shoulders forward. Your body is trying to counterbalance the load in an efficient way by changing your structure because your muscles are fatiguing. Taking rocking breaks like above. Could be helpful but definitely find an appropriate backpack that fits you well and sits on your back just right and if you can, make sure the load is not too heavy or maybe remove it from your body as often as possible so that the duration is not too long. I wish I could be more helpful.

[@juanmanuelgarciadelmoral9053]

Hello! Any benefit rocking with anterior pelvic tilt as shown vs posterior (aka hollow) ? Both are just different or is the latter discouraged?

[@juanmanuelgarciadelmoral9053]

Disregard, I have just found the answer in a different comment :)

[@jameswoods6385]

Hello Tim, When I rock with my chest up and head looking forward my neck hurts. When I rock while looking down my neck doesn't hurt. Am I doing something wrong? What is possible reason for that. Appreciate the great content!

[@barton986]

I've had similar issues in the past (they aren't gone now, but things feel better). For me, I found that it was a general lack of strength and mobility in my mid/upper back. You could probably get the strength and mobility you need from continuing to do the resets to the best of your ability (and to an appropriately regressed version) within a pain-free range of motion. However, the one problem I've found with OS as a singular strategy, is that sometimes it can take a long time to get past these glaring issues. Patience is a virtue, but it also feels good to feel good NOW. If you don't have any neck pain outside of doing the resets then it might make sense to just be patient and conservative with your movements. I personally gained a TON of thoracic range of motion from using "Stick Mobility" sticks (these are super expensive, but I do recommend them if the price is not an issue for you) as well as changing my sitting/sleeping positions. I have started to regain strength in the mid/upper back muscles with a combo of OS resets (partial segmental rolls in particular) and some focused exercises from Aleks Salkin (who is an OS instructor who also works with kettlebells and calisthenics).

[@OriginalStrengthSystem]

Hey James, You may not be doing anything wrong. It could be a mobility issue or a strength issue or that you’re actually trying to hold your head too high- hard to say without seeing you. t can be a challenge in the beginning to hold the head up - it’s a lot of work! The extensors can get tired fast. Ideally, we want to move where we can or while we can. If there is a range of motion that allows you to hold up the head without pain, play there. (This will be even harder than holding the head up high because of leverage). Or if there is a period of time that allows you to hold your head up before pain sets in, just play in that window until you recover. It may be that you practice holding your eyes up on the horizon when you can’t hold your head up. If it’s mobility or strength, eventually they come around. So, just explore where and what you can do and see if there are ways to expand that over time. Just don’t be aggressive, be curious and patient. I hope this helps.

[@marcus2641]

My girlfriend is good with this movement 😅!!!

[@OriginalStrengthSystem]

😮