POWER OF THE POSTERIOR CHAIN

What is the posterior chain anyway? 

The posterior chain is a group of muscles consisting predominantly of tendons and ligaments on the posterior of the body. Examples of these muscles include the biceps femoris, gluteus maximus, erector spinae muscle group, trapezius, and posterior deltoids.  In simpler words, you can say the back, hamstrings and calves.

This group of muscular structure should work together as a unit to extended and stabilize our spine, hips, knees and ankle as we move.

In this technology and computerized world we live in today where many people do not move enough the back of the body becomes weak and compromised.  Even if you do exercise more than the average person many of us do not move through enough range of motion or thru enough different planes of motion.

How do you know if your glutei is weak? How do you know if your hamstrings are short and tight?  Does your back hurt when you go take a run?

If you sit a lot…you most likely have a weak/tight posterior chain.  Short/tight muscles pull on the bones.  When bones get pulled or rotated out of position…muscles have to work out of position and inefficiently.  Thus, the cycle begins and continues until there is inflammation, friction, micro tears, spurs, imbalances, joint damage and pain.  This leads to having to stop activity, then you start taking medicine, then pain pills and then the cortisone shots.  You start to feel better and start moving again, but the symptoms return and the cycle continues.

We all have to start taking care of our body with our own musculature.  I know…you thought exercising is a way to take care of our bodies!  It is…we just have to exercise in a better more mechanically proper manner.  The human body is meant to heal itself…if you give it the proper tools.  

Enter FOUNDATION TRAINING!  Foundation Training focuses on the back of the body with a series of exercise that integrate decompression breathing and anchoring thru movement.  I have to say I was skeptical when I first started, but four years later my back feels great!  I use FT daily as my stretching for any and all activities I do.  You will reap great benefits from learning the FT protocol and exercises.  

Contact me and visit foundationtraining.com

Get up from that desk and breathe…decompress…lengthen…it only take a minute or two.  Now you can get back to work…you will feel refreshed and energized.  

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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! 

HAMSTRINGS AND FOUNDATION TRAINING

Tue June 9,2015

Hamstrings- the muscle group in the upper back of the leg opposite our thigh.  The hamstring group is used to help us bend our knee and perform hip extension — backward movement of your thighs. Although the gluteal muscles in your buttocks are the main muscles that perform hip extension, your hamstrings assist with this motion as you move from sitting to standing, squat and jump. Hip extension performed by your hamstrings also helps propel your body forward as you run.

The hamstrings are often under utilized while the opposing muscle group (quads) are over utilized.  This creates imbalance.  The front of the legs becomes over dominate and the back of the leg becomes weak and looses its flexibility.   Too much sitting is another culprit for weak hamstrings and glutei.  If you are sitting on these muscles for 6-8 hours a day…they are not working!  If they are in this “turned off” state day after day, the hamstrings become short, tight and weak.  Hamstrings need to be flexible.  Tight hamstrings are a major contributor leading to back pain and knee pain.  

What can we do for our hamstrings?  

First, a steady diet of FOUNDATION TRAINING is a great place to start.  Foundation Training, is the perfect posterior chain training technique to stretch and strengthen the hamstrings.  If you want to keep doing the same old single leg hamstring stretches you have been doing for years…fine, but Foundation Training is better…and that’s a fact!  Isolated stretching is not going to accomplish what Foundation Training can do by stretching the whole posterior chain as a unit…period!  

Secondly, when working out at the gym for every quad exercise you do make sure you do a hamstring focused exercise.  Squats and deadlifts are ideal…if properly done.  If you know Foundation Training…you will be mechanically prepared to do squats and deadlifts properly.

Thirdly, stop,sitting all the time!  Get out of the chair and move around.  I have a desk job and I get up every 15 minutes or so.  I’ll throw in a little desk stretch or founder.  When I get home I’ll sit on the floor just to get my hips into a full range of motion.  

Work on your posture.  The hamstrings also help us balance our bodies.  If they are weak or tight we tend to bend at the waist and tip forward…this is how the back issues start…and never stop.   What’s the best exercise for posture?  That’s right…FOUNDATION TRAINING!  

Gain control of your body again.  Don’t let time, age and gravity bend you up like a pretzel.  FOUNDATION TRAINING will give you the awareness and tools you need to stand up tall, manage pain, move well and feel well.

FOUNDATION TRAINING IS A WAKE UP CALL

Mon June 8,2015

Here we are again on a Monday morning.  How many of us are waking up sore and tired from our weekend warrior activities?  How many of us are off to the gym this week to train our chest, biceps and quads?  How many of us will head off to our “desk” job and sit for most of the week?  How many ladies out there will high heeled shoes on all week?  How many of you have poor posture?  How many of you with back problems have been told to work on your core?

The point I am making from the above questions is how dominant we are in the front of our bodies.  The quads, chest, forefoot and biceps take the brunt of the workload in any given day.  Wearing a heeled shoe tips us forward loading the forefoot and quads.  We will make adjustments in most cases by arching the back…now we have extra forces on the discs.  Couple that with sitting at a desk…well this is a recepe for muscular imbalance and pain issues.

How many of you spend time…quality time on the back of the body?  This is where the most important muscles are.  The posterior muscles groups.  The body needs this group of muscles strong and flexible in order for them to do their job…which is to keep us upright, in good posture and balanced.

The term posterior chain refers to the series of muscles that include the low back, the glutes, the hamstrings, and even the calf muscles. Posterior chain exercises involve most, if not all, of these muscles in a chainlike manner.  Posterior chain exercises also contribute to a strong core. A common assumption is that the term core applies only to the abdominal muscles, but the low back, glutes, and even the top of the hamstrings are all part of the core as well. This back side of the core must also be developed and maintained.

If you are complaining that your back hurts or your shoulder hurts…chances are there is weakness in the back of the body somewhere.  That weakness is most likely coming from tightness in the front of the body.  This is what imbalance in the body is.   In most cases the front of the body is pulling the body forward couple that with forces of gravity pushing on us daily…no wonder so many people have back problems, disc degeneration, joints with worn out ligaments, and just overall compressed bad posture!

Learn FOUNDATION TRAINING!   The absolute best wake up call for posterior training there is.  The absolute best wake up call for you to learn about your body and how it works.  Once you gain a little knowledge about your postural habits…you can start to feel better.  FOUNDATION TRAINING is medicine, muscular work and therapy for the body all wrapped into one superb training technique.

It your body and your health.  The better you take care of your body…the better your body will work for you!

Contact me: steveygaddis@yahoo.com

Contact me today…steveygaddis.com

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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WHY CAN’T WE HINGE OUR HIPS ANYMORE?

Monday 10/13/14:
Good morning everyone! Wanted to share a little about some of the new clients I have just started. First of all the majority of them are over 65. I think this is so awesome! Secondly, these people are not really over weight and lead active lifestyles. They do have postural issues and some low back pain. They have heard about Foundation Training and have seeked me out to help teach them to improve these issues which in turn keeps them moving well.
As I start with them I take a few pictures and just watch how they move. The one thing most everyone has in common is the inability to hinge at the hip. Foundation Training is all about re-learning how to use our hips for movement and support.. How have so many people forgotten to hinge at the hip? It’s just now people over 65 either….I have worked with much younger people who just bend over…no hinge happening at all! No wonder so many people have back pain.
The hip hinge is basically a shifting of weight back into the hip, glute, hamstring,calf and heel area. Why is this so difficult? One main reason is posterior chain weakness. Society sits to much! All this sitting on our glutei has made our posterior chain muscles short, tight and weak. So now, if you try to hinge at the hip… your brain let’s your knee or your quad know it better help the the hip out. Now your are hinging with the front of your body supporting you. This is so wrong and will create havoc in your knee, your back or both.

Look at the pictures below…an improper hinge…notice where the knees are. Look at he proper hinge…weight back over heels and the knee in line with the ankle…not in front of the toes.

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Learn FOUNDATION TRAING! Proper movement patterns, strength, flexibility and mobility are greatly going to improve your health and quality of life!

30 DAY FOUNDER CHALLENGE STARTS TODAY

Aug 01,2014:
GET YOUR FOUNDER ON!!!
One Founder per day for 30 days. The signature exercise in Foundation Training…
Feel your posture
Practice raising the chest and pulling back the navel…feel the brace forming I you back.
Feel the stretch in your whole backside.
Feel the power in your whole body as you improve.
Regain control of your body!!!

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FOUNDER anywhere…anytime! You will feel better, and perform better!
Post your picks with #30dayfounder.
If you don’t know how to Founder let me teach you… Or you can order the DVD right here…just click http://www.shareasale.com/r.cfm?B=619242&U=971056&M=51964&urllink=