WHAT IS FOUNDATION TRAINING?

A group of exercises that focus on effective human hip hinging.  Sounds simple doesn’t it?  In some ways it is…yet, for so many people the ability to hinge the hip has been lost.  Hip hinging is a basic movement template we all are born with.  Watch any baby learning to go from crawling to walking and you are going to see lots of hip hinging.  Somewhere along the way many of us loose this ability to move from the hip.  When this happens we are using others parts of the body (usually the back and knees) to start movement and or support our body thru a movement.  This is how the viscous cycle of imbalances, injury and pain start.  

The whole theory for FOUNDATION TRAINING is:  The spine must be more stable than flexible for the body to be at it’s best!  Dr. Eric Goodman, a young Chiropractor student set out and was determined to manage his own back pain as well as to help others.  

There are three principals in Foundation Training: Decompression Breathing, Anchoring and Integration.  These three principals once understood then combined with muscular tensions, lengthening and movement create stronger more stable spines, improved movement patterns and overall body awareness. 

Foundation Training is for everyone!  Dr Goodman and his excellent team have taught hundreds of practioners, therapists, trainers and lay people around the world how to use these principals to help themselves as well as their patients and clients. I can honestly say, I was skeptical at first…but my chronic pain is gone and has stayed gone ever since I learned FT 4 years ago.  

The poses look simple but so much is going on in the body when you apply the principals!  FOUNDATION TRAINING WORKS!  Find a trainer near you at foundationtraining.com.  Once you learn FT you will have a life long tool to help with any pain issue you are having.  FT will not go out of style.

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.

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!


FOUNDATION TRAINING

11/04/15

There are several elements to Foundation Training.  Decompression Breathing, Hinging and Anchoring.  These 3 elements when applied during the FT exercise, or to any type of workout will greatly improve posture, strength, flexibility, endurance and mobility.  When applying these elements to everyday life all movement patterns will greatly improve.  

I have been speaking about FT and trying to expose FT to the public for over two years now.  Foundation Training is still amazing at help people become aware of their bodies, aware of their movements, aware of their posture.  People who learn Foundation Training can and do make changes in their posture and their movement patterns.  Pain can be managed and in some cases go completely away.  My back pain issues, degeneration and muscle tightness is so much better because I practice a little FT everyday.  It’s all about managing…knowing your movement patterns, your muscular strengths and weakness.  People do not have to suffer with back pain…I now know that!

Foundation Training is still evolving.  A new book will be out in 2016 and the team is always tweaking the exercises and/or adding a new element.  I actually need another workshop to get caught up on all that is new and improved.  That will be in my future plans.

  

IS FOUNDATION TRAINING FOR YOU…WELL…

Wednesday Aug 5, 2015

Do you suffer from chronic or occasional back pain?

Do you sit too much?

Do you have a herniated disc or back spasms?

Aching knees, sciatica, or hip pain?

Are you starting to bend over a little as you walk?

Are you looking to improve your quality of movement?

Want to feel stronger and healthier?

Not ready to think about surgery?

If you answered yes to any of the questions above then Foundation Training is absolutely for you!

There is no reason to wait any longer for relief.  You must learn Foundation Training…it works!

The best medicine for the body is movement!  All the ailments listed above can be helped thru a daily routine of Foundation Training.  I know this because I practice FT daily and have had chronic back pain for over 30 years.  I have low back degeneration, a bulging disc and S I joint rotation.  I get tight back muscles from sitting at my desk, from rotation in the pelvis when I play golf.  

I have been in the fitness industry many years… I have played many sports, exercised, lifted weights, stretched, iced, soaked… I have seen it all and done it all.  

The first time I tried Foundation Training…I knew it was different!  My body felt it.  Couldn’t explain why something so simple to do…helped so much?  Why didn’t I already know about this?  My mind raced with anticipation of how FT could help so many people.

Here I am two years later.  I feel great!  I can keep my back problems in check by doing a little FT each day, a monthly chiropractic adjustment and my massage.  I am as active as ever… Movement is the best medicine for the body!

I have taught a lot of FT and have helped a lot of people learn about their body and how to take better care of it.  I wish I could help more people.  Doctors need to know about Foundation Training!  Doctors need to prescribe Foundation Training instead of muscle relaxers.  Decompression Breathing is a muscle relaxer!  Creating length in the posterior chain coupled with decompression breathing…is a better stretching method and helps muscle imbalance verses a single leg hamstring stretch. 

Doctors, therapist, coaches, athletes…lets get new school.   

 

BREATHING IS EXERCISE

Mon March 23, 2015

Breathing is something we all take for granted.  We never give breathing a second thought… Hopefully, after reading this everyone will look at breathing differently and really start working on making the way you breathe work better for you.

Oxygen is needed in our bodies to help repair tissue and keep our cells healthy so they may do their various jobs.  Therefore, the more oxygen we can bring into our bodies the healthier we can be.

There are varying breathing techniques out there.  I prefer DECOMPRESSION BREATHING.  TThis technique is simple to learn yet take some practice to master.  This is a very muscular form of deep breathing.  A lot of back muscles will awake…core muscles are firing…and the lungs and diaphragm will learn to pull in larger amounts of healing oxygen…sending it thru the blood stream into tissue and the cells.  

Start by relaxing the body(I prefer to stand).  Center your body ove your heels, retract the shoulder blades which opens the chest area and gentle draw the navel towards the back of your spine.  Breathe in thru your nose raising the ribcage and maintaing your posture.  Do this a few times feeling the ribcage rise, the tension in the abdominal area and the muscles in your back.  

Once you are comfortable with that lets take it up a notch.

Get into posture, breathe in thru the nose lifting the ribcage and drawing navel back towards the spine.  Now, as you go to exhale maintain the lifting and pulling in.   FEEL THAT!  The muscles attached to that ribcage are really working to lift and stay up while you exhale…you should feel tension.  The better you get at this the tension will subside.  The muscles in the abdomen are really working as the pull in and stay there while you breathe out.  Again, you will feel some tension in the body.  The lungs and diaphragm are really working trying to pull in more and more air with each breath.  The diaphragm works with the core muscles while breathing…this is how we were breathing as a baby.

Practice DECOMPRESSION BREATHING!  

You will breathe easier, lengthing you spine, have stronger back/core muscles, bring more healing oxygen into your lungs, blood stream, tissue and cells.  You will decrease tension in the musculature and you will just plain feel better.

Have a great day!

MOVEMENT MATTERS,

STEVEY

WE SHOULD BE BREATHING BETTER

Mon 2/16/15:
If you have shortness of breath, fatigue easily just going for a short walk, or have back pain…practice DECOMPRESSION BREATHING.
Most adults spend the day doing very shallow breathing. I know, it’s something we just do not think about. Now, that I have brought it to your attention…
Oxygen, is the most healing element available. All of us have access to it, yet we do not make the most of it. Oxygen heals!
Oxygen heals injured tissue, oxygen goes to every cell in our body in order to replenish, so those cells can do their respective jobs. Oxygen, helps us deal with stressful situations. Oxygen helps our immune system fight bad bacteria in our body. Oxygen just makes us feel better. Just going outside and taking a big deep breath “feels good”!
Why don’t we spend more time breathing better? I guess the same reason we don’t exercise or eat a better diet…we just don’t.
Let’s see if we can change that starting today.

DECOMPRESSION BREATHING

Stand nice and tall…weight back over the heels, navel gently pulled back towards the spine, shoulder blades gently pulled down and together with the chest opened up, chin tucked to chest(to elongate the neck).

Breathe in thru the nose raising the ribcage…as you let the air out thru the mouth try to maintain the elevation of the ribcage. Try it again.

Get into posture…weight over heels, navel gently in, open chest with shoulder blades down and together, chin tucked towards chest….
Breathe in thru the nose, elevating chest and keeping the posture…let the air out thru the mouth while maintaining the ribcage elevation and the posture.

This exercise will take practice…lots of practice…and you will be greatly rewarded with the benefits oxygen provide.

Please visit you tube or Foundation Training.com to see video’s of decompression breathing and other exercise.

Learn to master this technique. It comes in handy when back muscles tighten up, kids get on your nerves, you have a deadline to meet or you just need to take a 5 minute break and regroup.