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.

52. Eric Goodman: Foundation Training — Turning Personal Adversity into a Blessing For Humanity!

Take some time to listen to Eric Goodman, creator of Foundation Training.  I have been practicing and teaching FT over 3 years now.  FT is as advertised!  An excellent pain management tool.  FT develops  muscular strength and stability thru out the body…especially the posterior chain.

Most body pain is caused by structural issues, compensation patterns, muscular imbalances, repetitive poor habits and muscular weakness.  Foundation Training can help correct and improve all these issues.

If you really want to help your body, manage pain and improve movement, strength, patterns, flexibility and more… Learn Foundation Training!

Click on the show title to read more and listen…Turning Personal Adversity into a Blessing For Humanity!

Source: 52. Eric Goodman: Foundation Training — Turning Personal Adversity into a Blessing For Humanity!

 

POSTURE AND BREATHING IS HOW TO START

Tue Jan 19, 2016

Wow…the month of January is just about over!  

How are the resolutions coming?  I know many of you promised yourselves this is the year…the weight is coming off, the marathon is gonna happen, I’m going to that gym 3 days a week…

I believe everyone should be working on their body, the weight issues and whatever fitness goal you choose.  I also believe there is a proper “process” you should go thru to get the most out of your program.  Trust me…if you are overweight for example, don’t jump jump into a h.i.i.t program.  If you have back problems for example, don’t jump into running.  Matter of fact, don’t jump into any workout program until you have been evaluated. 

The most important thing you can do before starting your choosen fitness routine is to get your posture (alignment) checked.  I can promise you… If the body is not in good alignment there will come injury, muscular pain and tightness and/or joint problems.  This will lead to time off or quitting due to the discomfort/pain issues.  

The 3 main principals to be addressed by EVERYONE…from beginners to seasoned exercisers are:

1.POSTURE (ALIGNMENT)

2.BREATHING

3.CONTROL

To be honest…most personal trainers do not focus on this.  I see people in the gym everyday exercising in poor posture…some in extremely poor posture!  This is not helping them.  They are putting more stress on their joints and muscles due to the poor alignment.   The brain is busy making compensation patterns in order to get thru the exercises.  Again, injury, tightness and pain will follow…

Do yourself a favor…learn about your posture and how your body is moving.  You will gain more awareness, strength and mobility just by working on your posture before you ever pick up a weight or jog that first mile.

I want everyone to exercise…whatever form you choose!  Learn to do it safely…efficiently…in as good of form as possible!

Find a posture specialist or someone who includes posture in their fitness assessments.  You will exercise better!

Of course, posture and exercise is what I do.  Contact me for your assessment today!

SOCIETY TODAY AND POSTURE

Fri July 10, 2015

POSTURE is an under-appreciated aspect of health you can do something about. Now’s the perfect time for a posture reality check. Begin working to improve  and start standing and sitting taller to look better and feel younger.”

FOUNDATION TRAINING can greatly improve posture.  The society we live in today is anteriorly dominant.  The front of our bodies are stronger or more dominant than the back of our bodies.

Humans have always fought the battle with gravity.  Gravity pushes against all of us everyday…that will never change.  What has changed is that humans do not move as much.  We stay sitting at a desk all day.  We are on a computer device all day long.  Kids carry 25 pound backpacks on their developing frame all day long.  It is nice in our country to have all the luxury, technology and convenience that we have…but it is making us lazy.  We do not use our brain like we used to or our bodies.

When I was a youth I knew all my friends phone numbers…I have an I phone now…I don’t have to remember anything.  As a kid so many of us walked to school…some quite a distance carrying a few school books.  Now, those back packs look like kids are gonna climb a mountain and be gone a week.  We have technology everywhere…we sit and work on computers all day every day… This folded position is wrecking havoc on our spine, our muscles, our necks and shoulders.  These continuous postural habits are going to catch up with everyone.

Couple our technological lifestyle with the forces of gravity…so many of us are destined to be bent over, develop adult scoliosis, have forward head syndrome, muscles weakness and joint pain.  So many of us will run to the doctor for relief.  You will get a shot, or a pain pill/muscle relaxer, or even a few weeks of therapy.  Wow…do people really think all these choices are going to fix years of poor habits?  Doctors help people with sickness…not poor posture and muscular weakness…and the pill he gives you won’t either.

Learn FOUNDATION TRAINING!  

Take a few sessions from a certified instructor.  Employers, offer FOUNDATION TRAINING at your business.  A FT workshop will be so beneficial for employees.  Coaches, have a FT instructor come in and teach the athletes proper stretch/strength techniques.  This will reduce injury and improve performance.  Seniors,  the seniors can improve balance, strength and mobility with FOUNDATION TRAINING.

Advil, cortisone shots, will not “fix” pain problems period.  Start taking care of your body…make some postural adjustments, lengthen and strengthen with FT…and in most cases you can manage your own pain issues.

Have a great day!

FOOD/POSTURE/EXERCISE…ITS ALL A CHOICE!

Wednesday 6/17/15

My philosophy on the body…

Do everything you can now to keep your body healthy.  Feed it with fresh vegetables and good cuts of meat.  I talk about a lot of topics on taking care of our bodies, but what we feed our cells, muscles, bones, blood and tissue is at the top of the list important!!

Posture.  Anything that causes poor posture will, over time, affect our joints.  The better posture you maintain as you age the better your body will move mechanically.  Poor posture catches up with people over time.  So many people tell me, “I have always had bad posture”.  We do not usually feel the effects of poor posture in our youth, but as we age the wear and tear of musculature working out of sync really hits us hard.  Back pain, joint pain, curves in the spine develop, we start getting bent over, we can not walk/sit or stand for long periods.  These are some of the issues that develop because of poor posture.  What’s worse…these ailments are progressive if changes are not made.

Exercise.  We all need to move.  Everyday, as often as possible.  The soft tissue of the body needs blood flow and oxygen.  The muscles move the joints…joints need range of motion work.  The brain signals the muscles what to move and how to move it.  Movement is a complex “SYSTEM” of communication between our brain and musculature.  This system needs to be utilized through a variety of ranges and loads, so that the “system” works optimally.  Lack of use causes atrophy, weakness, adaptation and poor communication…period!

If you want to be the middle aged person with no energy and no motivation to take a walk or play with grandkids, then so be it.  That is a choice.

If you want to be bent over or take pills everyday for your pain issues…then so be it.  This is a choice also.

If you want to be the person who who choose to accept their obesity and just keep eating.  Obesity affects the soft tissue and joints and organs.  Then so be it…again, another choice.

If you want to change, if you want to move better and feel better, if you want to age well…it is not to late!

Our bodies are great learning machines.  You can reverse some of the damage caused by poor diet and poor posture. 

I am off for my walk, some FOUNDATION TRAINING warm up…then to the gym.  Get up and start changing…

Hoping I motivated at least one person today!

POOR POSTURE HAS MANY SIDE EFFECTS

Posture workshop Sat May 16, 9:30 at Flowood YMCA.  Make plans to be there.  Posture picture will be taken, a few stretches/exercises will be given and some decompression breathing will be taught.  You can be on your way to reducing pain issues and improving your health.  Feel free to bring anyone who could benefit.

Cost: 20.00 for Y members.    30.00 for non members.       

   We are often commanded to “stop slouching” and understand this to be a bad habit. But do you know why?

 Poor posture creates several repercussions – both physically and mentally. In this article, I aim to shed some light on the topic and explain why we should pay attention to our posture and how to reverse the slouch.

 

 

Poor Posture Is Exhausting

Our brain is busy making sense of the data it collects in our over-stimulating environments. Lights, sounds, smells, terrain all require a part of our brain to process and guide our actions. Mental stimulation has benefits, but too much is taxing on both our brain and postural alignment.

 

Applying muscular strength to sit or stand tall and lengthen upward with our torso requires both mental and physical energy. Without adequate mental downtime, our muscles fatigue. This compromises alignment and postural integrity. When we are well rested, strong and flexible, we remain more upright, with good spinal extension. Our ribcage broadens, torso lengthens and taking deep, full breaths becomes easier without the weighty restrictions of anterior collapse compressing into our lungs.

 

The Anatomy of Poor Posture

When we slouch, our head juts forward and tilts down, flexing anterior neck muscles and over stretching trapezius, splenius, and longissimus. Blood, nerve innervation, and airflow become labored. Vertebrae can be easily pulled out of alignment, creating curvature imbalances along the spine and in some cases causing nerve impingement.

 

“Nerves in our neck, collarbones, torso, between the ribs, and through our core can become impinged, lessening their ability to relay signals between our brain and body.”

The pectoralis major, pectoralis minor, subclavius, and sternalis muscles become hypertonic (excessively strong) and pull shoulder blades forward with an anterior rotation in the upper arm bones. This causes the sternum and chest to pull inward toward the front spine and down toward the pelvis. This adds more pressure on the diaphragm and inhibits its ability for an unrestricted inhalation.

 

Nerves in our neck, collarbones, torso, between the ribs, and through our core can become impinged, lessening their ability to relay signals between our brain and body. The phrenic nerve is an important nerve branching off the spinal cord between the third and fifth cervical vertebrae. It runs along the neck and branches off to areas around the heart, pericardium, lungs, and diaphragm. It is the only nerve that supplies signals for our diaphragm to function.

 

                                                                                                                                                       


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