FT and Smaller Muscles

Love this quote:

“Large muscles of the body are designed for movement. Pain comes from smaller muscles absorbing too much force when the larger ones are used improperly” -Dr.Goodman @foundationtraining

FOUNDATION TRAINING zeros in on the deep spinal muscle…the diaphragm, the transverse abdomen, the erectors to name a few. Practice FT and these muscles will be better able to do their job which is to stabilize and support our body thru all types of movement.

Practicing Foundation Training is the key to a stronger more resilient spine, core and overall better movement.

Breathe big and wide, be tall and move well.

Let’s go conquer Tuesday!

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WHY WE SHOULD “SQUAT”

Dec 26, 2015

Well now, it’s the day after Christmas…how many of you feeling tired, full and the thought of moving around today is dreadful?   Just lay there for now with that cup of coffee and read the article.

If the thought of performing a “squat” seems impossible or you’re thinking, why in the world would I need to being doing squats?  I’m talking about bodyweight squats…not weighted squats.  The reason you should be performing bodyweight squats regularly is they are about the most beneficial movement for the body.  Squats are absolutely awesome for the spine, the ankles, hips and the muscle groups that work during the squat.  

Just 3 short years ago I could not do a full squat either.  Actually, had no desire too and saw no point in it.  Plus, half way down I thought my back would pop out of place.  Then I was introduced to FOUNDATION TRAINING!  Everything changed after that.  Foundation Training addressed a lot of my hip flexor tightness, my low back & hamstring tightness, and some weakness in my low back and glutei.  Even though, I have been stretching for years…FT was different!  FT gets the whole chain of muscles to work together…you become stronger and more mobile that ever.  

BENEFITS OF DEEP SQUATTING

ANKLE MOBILITY

Limited ankle dorsiflexion range of motion is a common problem linked to a number of other issues in the body, including overpronation, bad posture, and runner’s knee. A loss of ankle mobility is caused by both inflexibility in the calf muscles and Achilles tendon, and stiffness in the joint. A proper squat, with the heels flat on the floor, requires good flexibility at the ankle.  Exercise for the feet and ankles is one of the most important things you can do to improve your body.  No one thinks about the feet…if the feet don’t work well…other parts of the body will suffer.

HIP STRENGTHENING

If you notice when you sit down that your knees move inward…you have weakness in you hips.  Learning to squat properly will make the hip move outward and strengthen the muscles of the hip and leg.  I see a lot of women with this pattern.

REDUCE BACK PAIN

Yes, even I thought at one time I would make my back worse by squatting…I was wrong!  Once I loosened up the hip flexors (thru FT) I could squat like I was a kid.  Freeing up the hip flexors allowing my pelvis some room to move into a squat.  So many muscles of the leg (front and back) are attached to and around the pelvis.  

GLUTE STRENGTH

If you sit on your butt all day at your job…then you most likely have weak glutei.  They can not be working if you are sitting. Squatting is excellent for the glute muscles.  Actually, you will have to pretty much go down more than hip level to really get into the glute.  The glute muscles are large muscles and help us perform many movements of the hip and legs.  We need strong glutei!

POSTURE

My favorite reason of all…make squatting a habit.  Squats help so many joints and muscles get stronger and more mobile that your posture will improve.  Good posture is everything!  Good posture is better balance, better movement, better health, strength and confidence.  Challenge yourself.

I hope someone became inspired or challenged today.  

I can help you move better and feel better.  Contact me for an assessment or to talk about what you may need.  Start the New Year off by getting to know your body and learning what it is capable of doing.

Have a great day!

MOVEMENT IS WHAT WE NEED

Sunday 12/20/15

“What is more useful and rewarding for you and your clients?”

1. Learning to move in complex patterns that build strength, mobility, coordination, are in tune with our form, improve the brain by engaging in the process of learning and make you look awesome at house parties?
Or 
2. Generic dumbbell rows and chest presses?
I have been in the fitness industry many years.  Yes, I used to get in that gym a lift weights…heavy weights…all the time.  Used to have my clients doing it also.  Nothing wrong with lifting weights… I still lift a little.  Much lighter and not so often.  Like the saying goes: I wish I knew then what I know now!

The fitness world I live in today is all about MOVEMENT!  It is much easier to train to get stronger or more powerful.  Keep increasing the load, reps and force…strength and power will come!  Sometimes it comes at a cost if this is all you do.

Training for better movement is much more difficult….especially a little later in life after all the injury, tightness, weakness, and imbalances have been present for so long.  The brain has been adapting to compensate for the imbalances and so forth.  

For those of you reading this who do not know what I mean..

If you flop down into your chair or onto the toilet seat, if you would rather leave something on the floor because it hurts to pick it up, if you won’t pick something up (medium weight) because you fear your back will go, if you have not been down on the floor since you were a child…

You definitely have movement issues.  The more you avoid movements that trouble you…the greater the weakness and instability will become.  This is a fact: USE IT OR LOOSE IT!  

I see it to many times…50 year old women who can’t use their hips properly…they compensate and use their low back.  Men who can not straighten their arms over head because their shoulders are so tight from all those bench presses thru the years.  Young people 20 &30 years old with their necks sticking so far out because they have had technology since they were born.  Not a big deal to them right now, but it will be one day when the pain sets in because of all the compensation patterns that have developed over the years.

Those of you wanting to work on your fitness in 2016… Work on your MOVEMENT!  Most trainers do not even teach movement.  Like I said earlier in this article…I am a fan of working out, but work on your movement first.

If a person can move properly thru large range of motions your strength will already be increased…because you do not have to compensate so much.  

Learn how to crawl and practice that.  Learn how to roll properly and practice on a regular basis.  Watch tv in a squat or in a figure 4 sit…a few minutes at a time.  This will do way more for you that any bench press or leg press…EVER!

Christmas is around the corner… If you see yourself or loved one in this article…give the gift of “MOVEMENT”!

FLEXIBILITY AND FOUNDATION TRAINING

Mon 9/28/15

Whether you attend the gym or sit in the office daily; you probably have tight muscles and may know little about flexibility. Do you experience neck or back pain? Do you feel aches and tightness when moving your arms and legs? Many people are unable to perform simple movements properly and thousands are suffering from back and neck pain. Please keep reading; your flexibility is more important than you realize.

Flexibility- the ability of a joint to move through its full range of motion.

Remember, our muscles are attached to the bones.  When the muscles become short and tight they pull on the bones.  They can literally pull the bones out of position.  When muscles become short and tight they will prevent us from moving as freely as we need to.  How many times have you stood up after sitting for a long period and you find it difficult to straighten up?  Our muscles become short and tight for a lot of reasons…mainly sitting to much and lack of use.

Poor flexibility means more difficulty when performing your daily activities and can cause joint stiffness, muscle tightness, lower back pain and other postural, and health related problems. A study posted in the American Journal of Physiology has associated poor flexibility with arterial stiffening. Arterial stiffening is called arteriosclerosis and it influences how hard your heart has to work to pump blood through your body. Myocardial infarction (heart attack) and stroke are both a direct consequence of atherosclerosis.

FOUNDATION TRAINING is a great remedy for improving flexibility.

Flexibility is essential for keeping our bodies and our health.  Every move we make requires requires neuro, muscular and joint activation.  As an aging active adult myself I spend time everyday doing a little Foundation Training as well as teaching clients the FT way.  

FOUNDATION TRAINING improves the human body in so many areas.  

FOUNDATION TRAINING improves the way you breathe, improves lung and diaphragmatic capacity, posture, balance, flexibility and strength…which leads to much better mobility.  

Learn FT!  It’s on of those things you just need to do to really “get” what I am talking about!  

Move better…feel better with Foundation Training!

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 AND BALANCE: THE KEY TO AGING WELL

What is balance exactly?  

Balance is the ability to maintain your center of gravity within your base of support.

Posture is th ability to balance our head over shoulders…over our torso…over our pelvis…between our feet.  The feet are our base of support.  In actuality we all are in posture everyday…most of us are in poor posture due to the fact we have lost the ability to balance our posture between our feet in proper alignment.

An example would be a pretuding forward head developed from years of sitting at desk looking at a computer screen. That forward head is out of balance.  The forward head puts strain on the neck and shoulder muscles causing them to over stretch and become tired. This causes a cycle of adjustments in the body to help compensate for the forward head.  

Take a look around next time you are in a mall or grocery store.  Look at all the people just going about their life.  Look at all the different postures.  How many good -balanced postures do you see?  Probably not many.  Matter of fact someone with really good posture will stand out in a crowd…good posture is very attractive.  

How do you think some of the elderly get so bent over?  So stuck in a stooped position?  Why can’t they pick their feet up when they walk?  Why do they shuffle?  The answer is years of poor posture.  They lost their ability to balance the head over their shoulders in proper alignment long time ago.  This causes the body to alter mechanically in order to remain upright.   The muscles shorten or tighten. The bones and joints shift causing friction and degeneration.  How many of you have parents that you worry about taking a fall because their balance is so poor?

There is absolutely no one has to age poorly.  Age does not cause bent over crocked bodies.  

Start working on your posture today.  The better you can balance your head over your shoulders…over your torso…over your pelvis…between your feet (your base of support) the more efficient your muscles will work.  This stuff is important.  I realize no one ever thinks about their posture or how they move…but it is the key to aging well and moving well as we age.

POSTURE CHECK SAT. MAY 16 9:30 AT FLOWOOD YMCA…YOUR OPPORTUNITY TO GET STARTED!

MOVEMENT MATTERS!

CHIROPRACTORS RECOMMENDING FOUNDATION TRAINING

Sat 1/31/15:
I am posting this really good article from Dr Gary Nolan, Chiropractor. He practices and prescribes Foundation Training for his patients and has had great success.
I have been using chiropractic care for 15 years. Chiropractic adjustments have always helped me with both chronic and acute pain. In fact my chiropractor, Dr Drew Cefalu at Foxworth Chiropractic first turned me onto Foundation Training. The combination of FT strengthening my posterior chain and a monthly adjustment has eliminated the chronic back problems I have endured for 30 years.
The missing link in in treating back pain, or most body pain is getting the patient to be responsible for some of the work. Foundation Training can solve that issue. FT is easy to learn, inexpensive, and can be done anywhere with no equipment.
Foundation Training is medicine. Take one – two doses a day and you are going to feel better. If the patient will practice FT their chiropractic adjustment is going to be easier and hold much longer.
Here is the article.

What’s Behind ‘Foundation Training?’
By DR. GARY NOLAN, DC

Weather you’ve heard us talking about it, seen us demonstrating it, or have been taught by one of us, you may have wondered, “What’s behind Foundation Training?” “Foundation Training” is a new set of specific exercises that work in a functional, coordinated effort to rehabilitate a weak posterior chain (low back, gluteus, hips, and hamstrings).

Some of the most common musculoskeletal conditions we see at Premiere Spine & Sport involve low back pain, hip pain, knee pain, ankle pain, or a combination of these and other injuries. Many of these conditions are the result of a weak posterior chain caused by the relatively sedentary style of our current workplace environments (i.e. sitting for 8 hours hunched over a computer, or sitting for a long work commute, etc.). The posterior chain is an integral part of our body’s core stability, and without it leads to an increase in stress on the joints of the spine, hips, knees, and ankles. Over time, this increase in stress will lead to painful conditions such as chronic low back pain, spinal, hip, and knee arthritis, and disc injuries (herniation).

We like the “Foundation” exercises for a few important reasons. First, these exercises strengthen the entire posterior chain of muscles, in a functional manner applicable for everyday life, resulting in better stability of the spine and core. It is the functional nature of the “Foundation” exercises which make them the ideal way to strengthen posterior chain weakness, rather than performing isolated exercises that target one muscle group at a time. Second, they are appropriate for all ages and fitness abilities. These exercises will work for almost any injury or chronic pain condition that is a result of posterior core weakness from faulty movement patterns (almost everyone who has low back pain). Third, you need no equipment, need little time, and you can perform the exercises anywhere – no more excuses about lack of equipment, time, or space!

In the past few months, since we have implemented these progressive exercises in the office, we have seen impressive results. Patients have noticed quick improvement in posterior core strength, and reduction in pain, sometimes immediately. At Premiere Spine & Sport, we often talk about getting to the root of your problem. The Foundation Training exercises have given us a great tool to do just that – solve the weakness and dysfunction that’s causing the pain and help the body move properly. If you have not yet heard of, or learned, the Foundation exercises ask your doctor at your next appointment – your body will thank you!

This entry was posted in by Gary Nolan, Chiropractic & Rehab, Exercise Therapy, General on August 14, 2013.

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