BACK PAIN

Statistic show that 80% of the the Western population will suffer from some type of back pain.  I definitely believe this is an accurate estimate.  Back pain can affect all types of people. From sedentary to fit athletes…lack of exercise, too much exercise, to much repetitive movements, white collar, blue collar…many people from all walks of life will have to deal with back pain issues.

BACK PAIN IS REAL

BACK PAIN in many cases is annoying.  In many other cases it can be debilitating!  Back can make people reach for to many over the counter meds or worse to many pain pills.  People will even break down and go to the doctor to find relief.  In many cases they are sent home with a prescription to relieve the pain.  When pain persists or becomes to painful cortisone injunctions are prescribed.  Pills and shots do not fix back pain…that is a fact!  

Back pain is caused from injuries, faulty movement patterns, repetitive patterns, to much sitting, too much technology, sedentary lifestyles, too much weight gain….even gravity.  Couple some of these reasons together and the worse back pain becomes.

BACK PAIN IS PREVENTABLE, TREATABLE AND MANAGEABLE

I am a 59 year old former athlete.  My athletics are now rounds of golf, walking and bodyweight style exercise.  As a young college athlete back in the 70’s I suffered with back pain.  Thought it was normal because of all the sports I played.  As I aged into mÿ 40’s the back came more often, lasted longer and really affected me be able to exercise at all.

In 2013 my wonderful Chiropractor (Foxworth Chiropractic) turned me onto Foundation Training.  I knew immediately there was something special happening in my body.  It seemed so simple but I could not figure out why it worked.  It looked and felt like stretching…which I have always done…yet it made me feel so much better.  I started to research it and learn what I could and kept doing a little everyday.  I kept waiting for my back to go out… yet it never did.  The pain was gone…even though I knew it would be back…yet it hasn’t come back.  I have been practicing and teaching Foundation Training 4 years now…my back pain is GONE!  I know it sounds to good to be true…but, it really is true…GONE!

Because of Foundation Training…I have learn to take better care of my body.  Posture and body mechanics are better which manages the stress the muscles put on the joints.  I practice movement patterns now which help muscles work in proper sequencing…which improves flexibility, strength and mobility.  Trust me at nearly 60 years old mobility is vital to a very long life!  I practice decompression breathing daily to improve the deep core and spinal muscles…the key to a healthy back!

Because of Foundation Training…I now follow and practice other movement practioners and modalities.  Some of my favorites are GMB and Animal Flow.  I would have never tried any of their work because I could not have gotten my body into those positions.   Now I can👏

LEARN ABOUT YOUR BODY

Do yourself a favor….if you have back pain.  Find a FT instructor (foundationtraining.com).  Get assessed and take a few lessons.  It’s not expensive and what you learn will serve you for life!  FOUNDATION TRAINING is not a fad!  It is a very doable systematic…with a purpose approach to healing pain in the body…if you will practice a little every day.

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WHAT IS FOUNDATION TRAINING?

FOUNDATION TRAINING is a series of exerercises designed to bring us back to our “natural” postures and movement patterns.  These exercises teach “you” how to effectively use your body and build it up from the inside moving outward.  Our modern lifestyles coupled with gravity constantly breaks us down from the outside moving inward.

FOUNDATION TRAINING is literally the most natural way of moving the human body.

Awakening the deep core…lungs, diaphragm, transverse abdominus, deep spinal muscles and combining them with simple positions and movements will unleash more strength, power and control than you would ever think possible.  Plus, you are going to feel great!

FOUNDATION TRAINING

Thur. 2/12/16

FOUNDATION TRAINING

A bodywork practice…where an individual can integrate alignment, breathing techniques and anchoring techniques in order to create length and space in spinal area…therefore, helping to decompress the spine.  Create strength in musculature while in a lengthened state.  There is a heavy focus on “core work” utilizing decompression breathing.  This technique, really gets the diaphragm, pelvic floor, transverse abdominal and other deep myofascial muscles working together.  These deep muscles are usually the weakest because most people have quit breathing big and deep long time ago.  Most people today are so inactive and breathe shallow from the belly or the chest only.  These deep myofascial muscles are so important for activation of the superficial muscular system, and for stability in our pelvic spinal area.  Foundation Training, will correct and improve movement patterns.  All the reasons listed are why Foundation Training is so useful for everyone.

Foundation Training is a practice…just like yoga, Pilates, tai chi etc.  Foundation Training, has a heavy emphasis on breathing and the posterior chain.  Foundation Training is easy to learn, but has to be practiced.  Once you know some of the basics…a short 10 minute session will do wonders for the body!  A short one minute Founder at your desk will also do wonders for your body.  There are no rules on when, where or how long to do it.  It’s just you and your body learn how to lengthen, strengthen, move and feel better!

I have been practicing and teaching Foundation Training for over 2 years now.  My body is as strong as ever and my back pain is gone!  

I have been in the fitness industry a long time…FOUNDATION TRAINING is absolutely a rock solid training tool.  Everyone on the planet will benefit from FT techniques.  Athletes, mamma’s, CEO’s, granny in the assisted living home.  If you want to stay upright…tall and strong, reduce back pain…because now you know how to breathe and train your core, have better balance, so you can ditch the cane.  Learn FOUNDATION TRAINING!  

WHAT IS DECOMPRESSION(BREATHING)?

Sat Jan 23, 2016

Decompression is the act or process of relieving pressure from a compression.  In diving, diver’s decompress upon returning from very deep waters.  Astronauts, spend time decompressing upon return from space in order to adjust to our normal atmospheric pressure.  Surgeons can do procedures to relieve spinal compressions.  

The fact is, when there is pressure on the spine…it needs to be relieved.  I can not speak about diving or space, but I can speak about everyday life  and the pressure we put on our spines…and how we can do our own decompression through breathing.

We all breathe everyday in order to live.  That’s a good thing!  The bad part about this is…most all of us breath very shallow.  We don’t really get our diaphragm, pelvic floor or the muscles around our rib cage involved.  No one really thinks about that.  Why would we?  After all breathing is just something that happens naturally…right?

The act of DECOMPRESSING is: ability to expand, recover, restore.

In breathing…If we all would consciously take just a few minutes a day and practice breathing better…we could expand, recover, and restore a lot of function in our bodies.  

DECOMPRESSION BREATHING: Will help us expand musculature around the spine, ribs, abdomen, pelvic floor…lifting, expanding, strengthen…this is the ultimate core work.  

DECOMPRESSION BREATHING: Will help athletes recover much faster.  For the everyday person who avoids the stairs because it takes your breath away…learn how to practice decompression breathing… Joggers, runners, weekend warriors…you will get better at everything by learning how to breathe better.

DECOMPRESSION BREATHING: Will help us recover quicker from injury, muscle aches and pains.  There are even articles out now how better breathing can help with neuro muscular disorders like MS, Parkinson’s and others.  Breathing bigger, deeper, wider pulls in more oxygen!  Feeding the lungs, the brain, and soft tissue is a good thing!  Oxygen heals, it helps us relax…blood pressure gets better, the heart won’t over work.  Oxygen helps everything!

If you are overweight, over stressed, have poor posture, poor balance, poor movement….even a poor attitude in general, but especially about your body…

DO SOMETHING DIFFERENT!

Learn how to do DECOMPRESSION BREATHING!  

If you want to really make a change…start with your breathing!  It’s something all of us do…everyday…all day long!  Why not make our breathing more useful…

Contact me with any questions and or to get set up!

Have a great day!


BALANCE

Sunday 7/12/15
How’s your balance? Most of the time, you may not even notice how it plays into your day. It’s a steady presence that keeps you on your feet.

But here’s something you may not know: Balance training — exercises designed to improve balance — can give you a stronger core. Your core includes the abdominal, chest, back, and hip muscles.

When you practice staying balanced, you give these muscles a real workout too. This makes your midsection stronger and more stable. That’s one of the ways working on your balance helps reduce your risk of falls, back pain, and injuries.
Balance training is often recommended for older adults. But a strong core and good balance can help people of all ages in their everyday tasks and fitness pursuits. For example, you can put them to use when you’re climbing a ladder, carrying a toddler, skiing, golfing — and more.

It’s actually pretty easy to add simple balance exercises into your day — no special equipment required. These five basic moves are a good start:

Walk backward or sideways.

Walk on your heels.

Walk on your toes or heel–to–toe.

Stand up from a sitting position without using your hands.

Stand on one foot.

You can do these exercises as the space and situation allow. For example, you might stand on one foot while waiting for the microwave or talking on the phone. When you do any of these moves, make sure the surface you’re on is smooth and free of any potential hazards. If you’re unsure how steady you’ll be, have something sturdy to hold on to.

FOUNDATION TRAINING: My absolute favorite training technique for everything.  Since we are talking about balance…FT is great for training the core.  Movement starts in the core…the legs and arms move all around the core.  The stronger the core…the more control you have in balancing and moving.

REAL CORE WORK

Sat June 13,2015

I am meeting a friend today and introduce FOUNDATION TRAINING to him.  This person called me yesterday saying he hurt his back when he bent over to pick something up.  He went to a friend of his who is a doctor at a spine clinic.  He had X-rays and such done and the doctor tells him everything looks good…that this is a muscular problem.  The doctor tells him to strengthen his core!  The doctor also put him on muscle relaxers…Dern it!  I am glad my friend remembered our conversation 6 months ago when he had inquired what I had been up to.  I had briefly explained FOUNDATION TRAINING. 

First, what makes up the core?  This is important to know.  Most people think it he core are the abs…where the 6 pack is supposed to be.  The core is much more than the abdominal area.  The major muscle groups of the core consists of the diaphragm, transverse abdominus, multifidi, pelvic floor, internal & external obliques, erector spinae, and rectus abdominus.  The latissimus dorsi, glutei, and trapezius also are important components of the core.  All of the above mentioned muscles are located in and around the pelvis and stomach, back and ribcage area…front and back of the body.  

Now, that you know what the core is let me explain what FOUNDATION TRAINING does for the core.

FOUNDATION TRAINING will apply and anchoring technique coupled with a breathing technique which allows a person to decompress their own spine with all the musculature mentioned above.  This is called decompression breathing!  Decompression Breathing is a fabulous muscular way to breathe using the diaphragm, lengthen the spine creating space while bringing in healing oxygen, and really making the muscular contract, lift and expand. 

FOUNDATION TRAINING has a variety of exercises (pose positions) that wake up the core muscle group, the hamstrings, calves, feet, even the neck muscles.  If you will practice FOUNDATION TRAINING a little everyday all these muscles will start to lengthen, strengthen and work together.  Having all these muscle groups work together is vital to being strong and fit.

FOUNDATION TRAINING improves posture!  If a person is in good posture the muscles are working more effiecently because they are in a better position.  Good posture promotes proper joint position.   If the joints are in good position the move us around without pain and with less wear on tear on the joints.  Good posture is just flat out the only way we can have good mechanics in body movement.

FOUNDATION TRAINING just feels good!! Don’t get me wrong…FOUNDATION TRAINING is work…intense muscular work.  After a session you feel awesome.  All that oxygen coming in coupled with all the muscular contractions at once…then movement while in the lengthened state!  This is core work!  This is how you take care of your body!

FOUNDATION TRAINING teaches the individual awareness about their own body…which is awesome because we are all unique.  

FOUNDATION TRAINING improves breathing, posture, flexibility, mobility, stability, balance and decreases pain.  We need every one of these components to be healthy and fit.  We need every one of these components to move well and be well.  We need to move well now in order to age well.  After all, don’t we all want to age well and be as mobile as possible into our 60’s, 70’s and 80’s…. I sure do and I intend to with FOUNDATION TRAINING!