Tue 10/7/14:
Let’s talk a little about the irritating piriformis muscle. A lot of runners have trouble with this muscle. If you have tightness/pain at the top of the hip/glute area it is most likely the piriformis.
Let’s take a look at how you stand. One of our key postural issues regarding the piriformis muscle is the position of our legs below the pelvis. The length and tone of the hip muscles is determined by the ease of the femur bones connection to the hip. Are one or both of your feet pointing outward? If so, you most likely have some sort of piriformis/hip issue. If we stand and walk with our feet always turned out, the length and tone of the hip muscles will change. They will always live in a lax or short state as they are not naturally drawn to their proper length. This is easy to see in people as the displacement of the leg in the hip socket always manifests in the eventual turn out of the foot. Anyone who walks around with their feet splayed has strange things going on in their hip muscles.

For the piriformis muscle this means that if the leg is turned open, or the thighs are pulled forward, it will have no contractile strength and will not be exerting its pull on the sacrum at the back to balance the opposite pull of the psoas major at the front. Obviously if this is the posture that we always inhabit our piriformis muscle is always lax or short.
I remember as a kid my right foot always pointed out. I have a consistently tight right hip/ buttocks issues!!!

The first thing Dr Goodman taught us in Foundation Training was the positioning of our feet. Most of society is walking around with externally rotated femurs and feet. In Foundation Training we do almost all of the work with feet pointed pointed forward and/or internally rotated to work on muscles that have become weak from all the external rotation. I really work on this to alleviate my hip / glute pain. Remember, FT is a way to treat your own symptoms actively…it is not a cure. FT is the best self care treatment available in my opinion! I use it everyday and I am feeling much better and still no back pain!



Mon 10/6/14:
What is decompression? Decompression is a release of pressure or a release of forces causing pressure.
How simple is that? Everyone of us has constant forces pressing on us everyday. The number one force is GRAVITY! Our bodies are meant to be upright and work against gravity. Factor in poor habits like sitting all day at a desk, lack of exercise or movement in general, and poor posture with the effects of gravity pushing down on us….no wonder everyone is walking around with back pain, round shoulders, weak muscles.
We must get pro active with our own bodies. A doctor can give you a pill, a chiropractor can adjust you, a massage therapist can make you feel better also, but you have to do some work yourself and I mean everyday. Spinal decompression needs to happen much more frequently than any hospital or private clinic can provide. Intervertebral discs of declining health need constant and deliverable help, and they need it for life. No one can go to the chiropractor or massage therapist everyday! They are treating symptoms anyway…each individual needs to treat the causes on a daily basis.
The answer is Foundation Training! I know I say it everyday, but this is a solution. This is decompression of the spine everyday! FT is posterior chain stretching and strengthening everyday. The body needs this work. Most of us are walking around with glute muscles that are are very weak and do not function properly. All these posterior issues are self treatable…learn FOUNDATION TRAINING! I practice a little everyday and I am so much better. I still go to my chiropractor every month….now my adjustments hold longer. My chiropractor is a huge fan of Foundation Training, as is my massage therapist.




Sat 10/4/14:
I am posting part of an interview DR MERCOLA did with DR LEVINE from his article, GET UP! WHY YOUR CHAIR IS KILLING YOU AND WHAT YOU CAN DO ABOUT IT.
I am a FOUNDATION TRAINING INSTRUCTOR and my focus is on moving more on a daily basis…
We have got to get up from our desks more! This includes school age children, college students, and the everyday 8-5 employees. I have added better work habits to my health regimen also. I stand as much as possible at work. I’ll take a break and add a Founder. I feel better, have plenty of energy and am constantly aware of my posture. This will pay dividends as I age.
Read the section below to see how harmful sitting is for you internally.

Why Sitting Causes So Much Harm, and Why Standing Promotes Physical Health
According to Dr. Levine, there are at least 24 different chronic diseases and conditions associated with excess sitting. How do we reconcile and explain how something so simple can have such a massive expanse of ill health consequence?
According to Dr. Levine, when you have been sitting for a long period of time and then get up, at a molecular level, within 90 seconds of getting off your bottom, the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol—which are mediated by insulin—are activated.

As soon as you stand up, a series of molecular mechanisms at the cell level set off a cascade of activities that impact the cellular functioning of your muscles. The way your body handles blood sugar is beneficially impacted, for example. Therefore, the disease prevention for diabetes comes into play. All of these molecular effects are activated simply by weight-bearing; by carrying your bodyweight upon your legs. Those cellular mechanisms are also responsible for pushing fuels into your cells.

“It makes perfect sense,” Dr. Levine says. “If you’ve been resting after a hard morning’s work and then you get back on your legs in order to go back into the fields, of course, your whole body system is to be pushing what you’ve just had for lunch into your muscle, into your body so that you can function well in agricultural practice, which, up until 200 years ago, was what the human body ultimately functioned to do.

The nature of the human body was to be active and moving all day. The body was never designed to be crammed into a chair where all of these cellular mechanisms get switched off. Obviously we’re supposed to rest from time to time. But that rest is supposed to break up the activity. It’s not supposed to be the way of life. [T]his very unnatural [sitting] posture is not only bad for your back, your wrists, your arms, and your metabolism, but it actually switches off the fundamental fueling systems that integrate what’s going on in the bloodstream with what goes on in the muscles and in the tissues.

As a consequence of that, blood sugar levels are inappropriately high in people who sit. The blood pressure is inappropriately high, the cholesterol handling is inappropriately high, and those toxins, those growth factors that will potentially lead to cancer, particularly breast cancer, are elevated in those people who sit too much. The solution? Get up!”

Studies looking at life in natural agriculture environments show that people in agrarian villages sit for about three hours a day. The average American office worker can sit for 13 to 15 hours a day. The difference between a “natural” amount of sitting and modern, inappropriate amounts of sitting is huge. So, when trying to determine what the “minimum dose of standing” might be, it’s important to realize that most people are not dealing with a minor tweak… Most people need to figure out how to get out of their chair for several hours each day. But as a general guideline, to give you a starting point, Dr. Levine notes:

“The bottom-line is that if you’ve been sitting for an hour, you’ve been sitting for too long. We should all be up at least 10 minutes out of every hour.”

I’ve previously recommended standing up and doing some exercises at your desk every 10-15 minutes to counteract the ill effects of sitting, but after discussing the issue with Dr. Levine and reading his book, I’m convinced this isn’t even enough. I really think the answer is to stand up as much as possible. Standing for 10 minutes for every hour of sitting is really the bare bones minimum; it’s still far from ideal. It would seem far wiser to strive to sit as little as possible, certainly less than three hours a day.

There you have it from some experts! Stand up and move as much as missile… This is your health!

Contact me for a FT session. Gift certificates available for the holidays. Give the gift of better health!


Thur 10/2/14:
Sitting is the new smoking! Readers…we have got to stop sitting and start standing more. I realize this is 2014 and everything around us is about our comfort. I love to go home in the evenings and get in my big comfy chair and watch a little TV just like anyone else.
The human body is designed to move, and a moving body is a needy body, siphoning off calories to make sure every cell is doing what it’s supposed to do. But even when we’re not exercising, we’re moving and using energy. A body that’s sitting isn’t expending energy, so the signals that normally result in you moving—and which, in turn, burn calories—start to check out, molecularly bored with not being called into duty. Meanwhile, the processes that build up fat get busier. When that happens, it gets harder and harder to get off the chair.
A person who will stand up at their desk through out the day can burn an extra 500-1500 calories per day. Not only will you burn some calories…your muscles will not get so short and tight from sitting therefore they will not pull on the joints as much.
Experiment with this… For example, if the phone rings at your desk stand up to take the call. I type at my desk by getting into a wide stance founder position. I let my hips and buttocks support me while getting a nice hamstring/calf stretch. Every 30 minutes or so take a walk down the hall and back. Practice decompression breathing or do Founders through out the day. Walk around the building after lunch. There are so many things you could think of to get movement into your daily work life. This is serious stuff people…WE HAVE TO STOP SITTING SO MUCH!
Like I remind everyone everyday…FOUNDATION TRAINING works. We must learn to decompress thru the day. Lengthen and stretch thru the day. Bring oxygen into our lungs and cells to help heal. FOUNDATION TRAINING will accomplish all this and more!
Contact me: To change the way you move, the way you feel…FT will change your life!
Gift certicates available…FT will make a great holiday gift for a loved one in pain.

People actually sit like this all day at school and work. These poor postures wreck havoc on our bodies. This is a fixable issue…awareness is the key.



Oct 1,2014:
We officially have 3 months until the new year…what a blur for 2014!
Give someone you care about the gift of better health. Foundation Training is going to improve many areas of their health.
Worried about a friend or loved one staying on pain medication for their back pain…give them a gift certificate for Foundation Training. They are going to feel better after one session.
Have a teenager with poor posture? Give them Foundation Training to correct their poor posture. Poor posture is a characteristic of low self esteem. Improve their posture and watch their confidence level go up.
Have an a senior in your life with poor balance? Worried about them living alone because they may fall? Give them Foundation Training! FT will strengthen their posterior chain where they won’t lean forward so much and will have better balance. They lean forward because the back of their body has become to weak to straighten them up.
Have a young athlete who won’t stretch? Yes, give them Foundation Training….it’s stretching and strengthening all together. They will become a better athlete!
Contact me for info on gift certificates.