LOOK AT YOUR FEET

Wed 11/19/14:
Have you ever thought about how your feet affect your posture? I never have until I learned FOUNDATION TRAINING. I do remember the first thing we learned was about how to position the feet and what is going on with the femoral bone. We did not go into great depth about this other than it was important to have the feet positioned correctly.
After a year of teaching FT and learning more and more about the body… The feet are a huge part of posture and a reason a lot of us have hip/ pelvic/ back issues.
I remember as a kid my mother always telling me to stop pointing my right foot out. I just remember thinking that’s how it was made. Little did I know maybe this foot position was the beginning of my future back problems.
Take a look at the pictures. If your feet look like this get an assessment. It just makes sense if the feet are in a poor position it will affect the Ankles/ legs/ hips into the pelvis and back. Always remember everything is connected.

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In the picture you can see how the position of the foot affects how the hip/pelvis work. To simplify…if it doesn’t line up well there is going to be a kink. Over time this will cause imbalances, wear and tear on a joint and pain issues.
My right foot to this very day still wants to point to the outside. Since I am aware of this and have more body knowledge I really work at keeping that foot pointing straig ahead. Foundation Training really helped me with that. ¬†Also, I really make sure my right foot is in correct position when working out. ¬†Take a look at your feet…get an assessment…learn Foundation Training!

 

COULD YOUR GLUTES BE THE CAUSE OF YOUR PAIN?

Mon 11/17/14:
So many of us have back pain, knee pain, weak ankles. Why do we have these issues? Granted, if you have suffered a trauma or have been playing a sport and blew the knee there is your reason. I am talking to the everyday person who goes to work, takes care of the family and may or may not exercise. I can pretty much bet you have weak glutei and improper movement patterns.
The glutei are very large and strong muscles. The glutei have multi function roles…stabilization and extension. The glutei support our frame when standing and being mobile. The glutei work with our hip, pelvis,hamstrings to helps us do a number of daily life activities and powerful athletic activities. The glutei work with our back muscles to stabilize our spine and provide protection to our spine.
Having a weak glute is a formula for weakness and injury in our body. Weak glutei is a leading cause to low back pain. If you keep pulling your hamstring it could be your glutei is weak and your hamstring is doing too much work.
How do our glutei get weak? SITTING! In this day and age the average person spends way to much time sitting. After all, we do have to go to work… If you have a desk job you are most likely sitting 6 of the 8 hours you are there.
How do we solve the problem and start working on our glutei? We just flat out have to move more. Get up from the desk during the day. Talk a quick walk during lunch. Learn Foundation Training. FT will focus on the posterior chain and help strengthen the glutei. Learn to squat properly. Learn to do a single leg dead lift. All these exercise involve the glutei, hips pelvis and hamstrings. All of us need these muscles groups to work properly! Even more so as we age. These muscle groups will help prevent falls keep us moving, reduce bone issues, and keep us in our homes and not the assisted living facility.
Learn FOUNDATION TRAINING and get that posterior chain activated!

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RELEARN HOW TO USE YOUR HIPS

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One of the most important things in Foundation Training is to get people to start using their hips again. Somewhere along the road of life people have quit using the very muscles that are designed to protect our spine and our low back area. I talk about correcting movement patterns almost every time I write about Foundation Training. In the 2 pictures above I’m helping a co-worker with some hinging. To hinge properly the hips and knees need to be in proper position. To a lot of people these 2 pictures will look similar. When I teach the hinge the majority of people are going to hinge more with the knees than the hips. This is not correct!
The hinge is about leading with the hips and closing down at the hip area with the knees over the ankles or behind the ankles with most of your weight on your heels. The top picture shows this. This is the correct way and the only way you are going to engage your glutei, hamstrings, and calves and trust me…you are going to feel it!
The lower picture may look similar… But it is so wrong! Yes, the hips did start back and are closed down, but at some point the knees and quads said, let me help you. Now, the weight is all in the quad, knee and ball of feet area. Notice how far the knees are over the toes. This is wrong, wrong, and very unsafe. There is absolutely no posterior chain engagement happening in this photo.
Why do the quads and knees take over? It’s simple…your posterior chain has been under utilized for no telling how long! The muscle get short, tight, and weak…now they do not want to work properly. The brain kicks in and says, knees help me do this hinge because I feel tightness pushing my hip back. This is how the body compensates for muscle imbalances. Most everyone walking around in today busy technology advanced world is muscularly dominant in the front of the body and muscularly compromised in the back of the body!
Foundation training will address these issues and get your body in better balance. Foundation Training works! You will be aware of your posture, movement, and you will just plain feel better,
Contact me for an appointment. Click on the FT tab if you would like to order the book or Instructional DVD.