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! 

POSTURE

Friday 4/24/15

The month of May is NATIONAL POSTURE MONTH!  I will be spending a lot of time talking about posture and ways to work on improving posture in order to improve balance, strength, frame, movement and overall health.

I will be at the FLOWOOD YMCA – SAT MAY 16 @ 9:30 for a workshop on posture.  If you would like to have your posture looked at and learn a few tips on how to improve your posture come to this event.  Cost is 20.00 for YMCA members and 30.00 for non members.  

Poor posture leads to pain issues!  Trust me…most of us have been in poor posture most of our lives.  Poor posture causes poor mechanics between the muscles and bones.  In others words, we move improperly.  Just becoming aware of your own body and how you use it to move will be eye opening…”awareness” leads to the ability to change.

Read the article below for some suggestions.  

Please message me if you plan to come to the posture workshop on Sat May 16.  

Have a great day.

PLANKS

Fri 12/5/14:
PLANK BABY PLANK!!!! If you do not have a lot of time to exercise…do a few planks! Planks get that heart rate going a little bit, strengthen a lot of areas, help balance and really get that metabolic tissue in the shoulders burning!
Please learn how to do a plank and variations properly! Mans good as they are for you…they will hurt you if done incorrectly.
5 Benefits of Doing Planks
Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part because it engages multiple muscle groups simultaneously. What are some of the benefits you can expect from adding this exercise to your regular routine?1
1. A Toned Belly
Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.

Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.

2. Reduce Back Pain

Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back. According to the American Council on Exercise (ACE):2

“Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”

3. Flexibility

While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.

If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.3

4. Improve Your Mood

Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.

5. Improve Your Balance and Posture

To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides.4 In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

THE THREE PRINCIPALS OF FOUNDATION TRAININGS

Tue 9/23/14:
FOUNDATION TRAINING is is an innovative training technique to re-learn movement patters and to teach your body to work against the harmful effects of gravity. Why do we need to re-learn movement patterns? First of all gravity plays a part. Gravity pushes against our bodies all day long. When you factor in things like sitting at a desk for 6-8 hours a day with gravity pushing against us…it takes a toll on our bodies. We need to focus on standing up tall again, strengthen our muscular chains and our core, and breathe deeper engaging our lungs and diaphragm to help win the battle against gravity.
Below are the three principals of FOUNDATION TRAININGS directly from the mouth of Dr Eric Goodman who developed this technique because of his own back pain.Three Principles Should Be Present In Daily Movement

The three principles are:

Anchoring. This process takes place at the base of the pelvis to the arches of the feet. Your feet, in most cases, have very little grip strength or flexibility, and you’ll want to work on that. Your feet are not useless lumps of clay you slap on the ground. They are anchors for your entire body within a sea of gravity. So push back. Stand as big, broad, and as tall as you can.
“Grab the ground with your feet. Get your arches and toe muscles to work. Get your ankles to work with a strong foot and you will have strong ankles. All that has to be strong to help you push back against gravity. This is regardless of your age. The older you are the more you likely need to learn this process, just take it slow and be steady.,” Dr. Goodman says.

Decompression. The basic principle here is to actively lift and widen your rib cage, while simultaneously strengthening the muscles required to keep it there. Breathing into your rib cage is of tremendous importance and many people have nearly lost their ability to efficiently expand and contract their ribs, and ultimately their lungs.
Integration. This is where the exercises begin to show off. As you develop the strength to effectively Decompress and Anchor your body, you will naturally be able to integrate this process in to daily moves. This term also describes our important process of integrating muscular chains to better support the body all around.
According to Dr. Goodman, most people will notice a difference in their body within a week or two. Within three weeks, you should notice profound differences, provided you’re doing the exercises five to 10 minutes every single day. You don’t need to worry about recovery here, as you’re not exercising your muscles to failure, where you’re breaking down microfibrils in your muscles that would need time to repair.

“You’re simply re-patterning and repeating a better pattern. You’re not trying to break an old pattern. You’re just repeating a better one and eventually getting there,” he says.

Postural exercises such as those taught by Dr. Goodman are critical not just for properly supporting your frame during daily activities. The movement retraining process will stabilize your body so that you can safely perform high-intensity exercises without risking injury due to poor postural movement.

FOUNDATION TRAINING really does work! It will not work if you do not take the time to learn it. Contact me for more information or to set up a session.

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CORE STABILITY

Tue 8/26/14:
What is core stability? Core stability consists of the ability to provide enough simultaneous muscle contraction to produce stiffness. This ability protects the spine and pelvic regions during movement. There are a number of muscles involved in the process of muscular contraction. What’s important to know is the strength of the muscles is not so important as the ability to fire these muscles. You have to be able to turn the muscle on before you can work on the endurance and strength part.
You need core stability to prevent injury, to prevent over stressing muscles that move joints and to generate power.
FOUNDATION TRAINING is an excellent way to work on training your core. FOUNDATION TRAINING is all about turning on the transverse abdominus and breathing thru the diaphragm to expand the ribcage. So many muscles attached to the spine and pelvic region are going to wake up and fire! Not just all the large muscle, but a lot of the smaller ones that are really deep and hard to get to.
FOUNDATION TRAINING is all about learning to stabilize the pelvis. FT will fire the glutei and adductors… Most people just use their glutei to sit on! If the pelvis is not stabilized you are going to have back pain.
If your doctor has instructed you to strengthen your core….please don’t start doing sit ups!!!! Learn FOUNDATION!
Contact with any questions or to set up an appointment to get started feeling better.

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THE CORE…ITS MORE THAN JUST A SIX PACK

Mon 8/25/14:
What exactly is your core? Why is the core so important? The core is so much more than just some stomach muscles in front of you body. I like to think of the pelvis as the center of the core and the muscles of the shoulder girdle, back muscles, abdominal muscles, obliques, pelvic muscles, hamstrings and gluteal muscles. All these core muscles should be strong and stable and work together to support your frame and allow the muscles to do their job with movement and joint support.
The core plays a role in all of our postures standing, sitting, laying down on our back and stomach, and being on our hands and knees. Most of us walk around all day with our core turned off. We have poor posture and weak muscles. Just take a look in the mirror and what do you see? Slumped shoulders, slanted shoulders, maybe a high hip, feet pointed out? Now, try to stand up taller, lift that chest off your pelvis. Looks better? Now, how do you get that lifted look?
You have to first become aware of your postural habits and how your body presently moves….then start applying some changes. The best program on the market for body awareness is FOUNDATION TRAINING. I say this about FT pretty much everyday because I know it works. Foundation Training will turn your body awareness on…then you just have to apply the exercises into your daily routine. Foundation Training is going to strengthen muscles to help keep that rib cage lifted of your pelvis. Foundation Training is going to stretch those hamstrings and hip flexors so that you can get some mobility in your hips. Foundation training is just going to make you feel better!
Now, do not get me wrong…I still believe in a short work out. I prefer Bodyweight style… Some push-ups, squats, different kinds of planks, mountain climbers, step ups, jump jacks, rows… So many to choose from.
All the above exercises work muscles of the core! The key is to do them with proper posture…learn FOUNDATION TRAINING and you will know what good posture feels like.
Have a great Monday…

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ITS ALL ABOUT THE HIPS!

FT at race....

FT at race….

FT at the beach

FT at the beach

FT. At the office

FT. At the office

Thur 8/21/14:

What exactly is the posterior chain?  Actually, it is the most important group of muscles in your body…yet they are often neglected and mistreated.  The major muscles of the group include the glutes, hamstrings and calves.  Why are these muscles so important?   They are the primary muscles group to stabilize and extended. Why are the so mistreated?  The majority of the population sit on their glutes all day long. In essence, this causes shortness and tightness  which caused the quads to take over.  This repeated pattern causes the quads to take over stabilization and extension when this is not their main role.  This all leads to muscle imbalance.  Our society today is conditioned to sitting…technology has us sitting to much.  Lack of movement has become an epidemic leading to poor health.

I could write down all the anatomy words that are used to explain this dysfunction, but readers may quit reading… So I’ll try to simplify.  Basically, the front of the body takes over the back of the body.   You are compromising yourself mechanically when the posterior chain (back of the body) is not working properly.  You are going to have back problems,  joint problems, arthritic problems, after awhile even internal problems.

The simplest way to work on this posterior chain weakness is to think about the hips.  It s all about the hips!  YOU MUST WORK THE HIPS TO PROTECT THE SPINE!   It’s a fact.  If you do not use the hips there is increased motion in the spine.  If you have poor hip mobility the spine is going to try and help the hip move…this is not what you want!  Learn to use the hips.

FOUNDATION TRAINING is all about using the posterior chain.  FT is all about re-learning movement patterns.  Most of us as children moved freely, we had great movement patterns…our joints moved freely.  So many people want to blame their lack of mobility and their pain issues on getting older.  In reality, most people once past college age just do exercise or work on their bodies.  They settle in to the 8-5 routine, sit at a desk, start a family, gain weight and start developing this bad postures thru the years.  Even those who do exercise or go to the gym do not even realize they have imbalances, so they are accentuating the imbalances.  For example: men love to bench press and do bicep curls…but they will not spend the same amount do time on their back and triceps.  Why?  Because they are not the “mirror” muscles….the ones that show…the ones that make them feel good!

Learn Foundation Training!  It is simple and quick.  It can be done at your desk, at your game, on the golf course, during half time, during your run, before and/ or after your workout…..anywhere…anytime!  FT will make a difference in your body, your performance and the way you move.

 

TREAT THE CAUSES…NOT THE SYMPTOMS

 

Treatment is movement...

Treatment is movement…

Wed 8/20/2014:
An estimated 80 percent of Americans will suffer from chronic back pain at some point in life. Nearly 30 percent may be struggling with persistent or chronic back pain right now,1 leading many to resort to prescription painkillers, expensive steroid shots or even surgery.
This despite the fact that, in most cases, back pain is a result of simple mechanical problems relating to poor posture or improper movement, which are best prevented and managed by regular exercise and strengthening your back and abdominal muscles.
Research has shown that back pain is continually being treated with x-rays that are not needed and addictive medications. These medications only treat the symptoms…not the cause. Back pain is one of the leading causes to addiction and it needs to stop.
Our society needs to get up and move, loose weight, work on their posture, make adjustments at work, retrain their body to move better….these things are the causes…the causes need to be worked on. The pain is a symptom from the cause. You will be on the medications for life or worse…become immobile altogether…if you don’t start working on the causes!
Since poor posture and/or improper movement is to blame for most cases of back pain, one of the best things you can do to prevent and manage back pain is to exercise regularly and keep your back and abdominal muscles strong. Foundation Training—an innovative method developed by Dr. Eric Goodman to treat his own chronic low back pain—is an excellent alternative to the medicated treatments that are prescribed. The program is inexpensive and can be surprisingly helpful, as these exercises are designed to help you strengthen your entire core and move the way nature intended.
Many people fail to realize that many times back pain actually originates from tension and imbalance at a completely different place than where the pain is felt. For example, the very act of sitting for long periods of time ends up shortening the iliacus, psoas and quadratus lumborum muscles that connect from your lumbar region to the top of your femur and pelvis. When these muscles are chronically short, it can cause severe pain when you stand up as they will effectively pull your lower back (lumbar) forward.
READERS…listen up! Back pain is very real and it really does hurt and affect your life. I know this as I suffered since high school which progressively worsened throughout my life. NOW I KNOW! Start today treating the causes of your back pain…not the symptom!
I have practice FOUNDATION TRAINING for almost one year now…my back pain has dramatically decreased! My posture is better, I stand at work way more than sitting, I am aware of how I move now. I still see my chiropractor once per month to keep my well lined up. I still see my massage therapist every month to work on my muscles. Spend your money on what works!

GOOD POSTURE IS GOOD HEALTH

BALANCED POSTURE

BALANCED POSTURE

Tue Aug 19,2014:
There’s growing evidence that good posture contributes to a range of health benefits, from reducing back and joint pain to boosting mood. Health-care practitioners from physical therapists to surgeons to psychologists increasingly take posture into account when evaluating patients, and offer tips and tools for improvement.
Good posture doesn’t just mean standing with the shoulders thrown back. More important is maintaining good alignment, with ears over the shoulders, shoulders over hips, and hips over the knees and ankles. Body weight should be distributed evenly between the feet. Actually, you should be aware of your posture all the the day. How am I walking? Where are my feet pointing? Am I leaning forward? Are my ears over my shoulders? How long have I been sitting? You have to know what good posture is in order to correct your poor posture.
FOUNDATION TRAINING will teach you awareness of you posture and movement patters. FOUNDATION TRAINING will teach you to “feel” how you move your body. FOUNDATION TRAINING will correct a lot of poor posture issues.
We live in an electronic age…we have become trained to stare at a computer all day. Even I do it! I work all day in a dentist office at a computer. I come home and get on a computer to write these articles. Technology is awesome in a lot of ways, but it is killing us physically. We have got to change our ways!  We have got to sit in better posture at our desks and, we have  got to get up from the desks more often and align ourselves back up.

Good health is everything! Having good posture will help you have good health!  Move those bodies, breathe deeply, stand tall, eat well, stretch and strengthen.  Some things are out of our control…but working on your body is not.  Take charge today!

 

FORWARD HEAD SYNDROME

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Take a look at the pictures above. The more I work with people teaching Foundation Training the more I realize how weak the mid back, lower traps, scapula area, and rhomboid area are. A lot of people come to me because of low back pain. A lot of this back pain is coming from the poor postural issues in the mid back and scapula area.
When you sit all day with these lengthened out posterior muscles…they become over lengthened and the shoulder and chest muscles are rounded, tight, and to short. This is called an imbalance. These imbalance cause many problems over time…rotator issues, neck issues, disc issues, numbness in the arm and hands, back pain and of course over all posture.
Not to mention eventually even internal problems.
These problems can be corrected with Foundation Training and appropriate weight training. Stop working out incorrectly…all that does is accentuate the muscle imbalance.
Get your posture evaluated and start learning Foundation Training. You will learn so much about your body…and in not time at all will create a better you!