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.  


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.


Friday 11/7/14:
Did You Know?

Sitting All Day is Risky!
Prolonged sitting significantly impacts your cardiovascular and metabolic function and can leave you at greater risk for heart failure and other heart-related problems. One study claims that exercise may not even be able to counter the cardiovascular risk caused by sitting. In fact, the authors of the study write that the positive health benefits of one hour of exercise can be counteracted by six hours of uninterrupted sitting. The good news is that you have virtually unlimited options when it comes to breaking up your sitting. From standing desks and office-friendly intermittent exercise to short walks, all of it counts. Standing up or bending down increases the force of gravity on your body, and this is the key to counteracting the cellular degeneration that occurs when you’re sitting down. A recent study has been found that taking a five-minute walk for every hour you spend in your chair can reduce the heart disease risks associated with chronic sitting.
Stand up and do a decompression pose, walk down the hall, step outside and breathe some fresh air, take a walk after you have lunch…fight the harmful effects of sitting, poor posture and gravity. You can do this!.



Friday 10/16/14:
What happens to your body as you sit for long periods isn’t pretty. You are essentially putting your metabolism into hibernation! Your muscles stop moving, your heart rate slows, and your body practically stops burning calories.
Combine a barely-moving metabolism with our bad habits of eating in front of the computer or television, and you can easily see why people who sit are more likely to be overweight.
Sitting also leads to colon issues, digestive issues and other internal disorders. We are meant to move…you can not move if you are sitting!
I have been studying about posture, movement patterns and problems with sitting for the last year. I practice and teach FOUNDATION TRAINING pretty much everyday to help counteract the harmful effects of sitting. I now stand at work as much as possible. Even with what I know now I still sit to much. I just try to be aware when I’m sitting to get into a better position.
When we sit for more than 8 hours (especially if we are sitting in the wrong positions, slouching, with our legs crossed, or leaning towards a computer screen), our bodies literally get STUCK in positions they were NEVER designed for.
After years of sitting (in school, at work, at home), our heads lean forward, our shoulders slouch, and our spines form a C shape that can cause years of unbearable back pain.
But you don’t have to surrender to gravity! Gravity is going to be there always…forcing us into these hunched over positions. We are built to stand up against gravity…FOUNDATION TRAINING will get you tall again in the correct position to strengthen the weak posterior chain that has been created from sitting and poor posture.





Sat 10/4/14:
I am posting part of an interview DR MERCOLA did with DR LEVINE from his article, GET UP! WHY YOUR CHAIR IS KILLING YOU AND WHAT YOU CAN DO ABOUT IT.
I am a FOUNDATION TRAINING INSTRUCTOR and my focus is on moving more on a daily basis…
We have got to get up from our desks more! This includes school age children, college students, and the everyday 8-5 employees. I have added better work habits to my health regimen also. I stand as much as possible at work. I’ll take a break and add a Founder. I feel better, have plenty of energy and am constantly aware of my posture. This will pay dividends as I age.
Read the section below to see how harmful sitting is for you internally.

Why Sitting Causes So Much Harm, and Why Standing Promotes Physical Health
According to Dr. Levine, there are at least 24 different chronic diseases and conditions associated with excess sitting. How do we reconcile and explain how something so simple can have such a massive expanse of ill health consequence?
According to Dr. Levine, when you have been sitting for a long period of time and then get up, at a molecular level, within 90 seconds of getting off your bottom, the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol—which are mediated by insulin—are activated.

As soon as you stand up, a series of molecular mechanisms at the cell level set off a cascade of activities that impact the cellular functioning of your muscles. The way your body handles blood sugar is beneficially impacted, for example. Therefore, the disease prevention for diabetes comes into play. All of these molecular effects are activated simply by weight-bearing; by carrying your bodyweight upon your legs. Those cellular mechanisms are also responsible for pushing fuels into your cells.

“It makes perfect sense,” Dr. Levine says. “If you’ve been resting after a hard morning’s work and then you get back on your legs in order to go back into the fields, of course, your whole body system is to be pushing what you’ve just had for lunch into your muscle, into your body so that you can function well in agricultural practice, which, up until 200 years ago, was what the human body ultimately functioned to do.

The nature of the human body was to be active and moving all day. The body was never designed to be crammed into a chair where all of these cellular mechanisms get switched off. Obviously we’re supposed to rest from time to time. But that rest is supposed to break up the activity. It’s not supposed to be the way of life. [T]his very unnatural [sitting] posture is not only bad for your back, your wrists, your arms, and your metabolism, but it actually switches off the fundamental fueling systems that integrate what’s going on in the bloodstream with what goes on in the muscles and in the tissues.

As a consequence of that, blood sugar levels are inappropriately high in people who sit. The blood pressure is inappropriately high, the cholesterol handling is inappropriately high, and those toxins, those growth factors that will potentially lead to cancer, particularly breast cancer, are elevated in those people who sit too much. The solution? Get up!”

Studies looking at life in natural agriculture environments show that people in agrarian villages sit for about three hours a day. The average American office worker can sit for 13 to 15 hours a day. The difference between a “natural” amount of sitting and modern, inappropriate amounts of sitting is huge. So, when trying to determine what the “minimum dose of standing” might be, it’s important to realize that most people are not dealing with a minor tweak… Most people need to figure out how to get out of their chair for several hours each day. But as a general guideline, to give you a starting point, Dr. Levine notes:

“The bottom-line is that if you’ve been sitting for an hour, you’ve been sitting for too long. We should all be up at least 10 minutes out of every hour.”

I’ve previously recommended standing up and doing some exercises at your desk every 10-15 minutes to counteract the ill effects of sitting, but after discussing the issue with Dr. Levine and reading his book, I’m convinced this isn’t even enough. I really think the answer is to stand up as much as possible. Standing for 10 minutes for every hour of sitting is really the bare bones minimum; it’s still far from ideal. It would seem far wiser to strive to sit as little as possible, certainly less than three hours a day.

There you have it from some experts! Stand up and move as much as missile… This is your health!

Contact me for a FT session. Gift certificates available for the holidays. Give the gift of better health!


Thur 10/2/14:
Sitting is the new smoking! Readers…we have got to stop sitting and start standing more. I realize this is 2014 and everything around us is about our comfort. I love to go home in the evenings and get in my big comfy chair and watch a little TV just like anyone else.
The human body is designed to move, and a moving body is a needy body, siphoning off calories to make sure every cell is doing what it’s supposed to do. But even when we’re not exercising, we’re moving and using energy. A body that’s sitting isn’t expending energy, so the signals that normally result in you moving—and which, in turn, burn calories—start to check out, molecularly bored with not being called into duty. Meanwhile, the processes that build up fat get busier. When that happens, it gets harder and harder to get off the chair.
A person who will stand up at their desk through out the day can burn an extra 500-1500 calories per day. Not only will you burn some calories…your muscles will not get so short and tight from sitting therefore they will not pull on the joints as much.
Experiment with this… For example, if the phone rings at your desk stand up to take the call. I type at my desk by getting into a wide stance founder position. I let my hips and buttocks support me while getting a nice hamstring/calf stretch. Every 30 minutes or so take a walk down the hall and back. Practice decompression breathing or do Founders through out the day. Walk around the building after lunch. There are so many things you could think of to get movement into your daily work life. This is serious stuff people…WE HAVE TO STOP SITTING SO MUCH!
Like I remind everyone everyday…FOUNDATION TRAINING works. We must learn to decompress thru the day. Lengthen and stretch thru the day. Bring oxygen into our lungs and cells to help heal. FOUNDATION TRAINING will accomplish all this and more!
Contact me: To change the way you move, the way you feel…FT will change your life!
Gift certicates available…FT will make a great holiday gift for a loved one in pain.

People actually sit like this all day at school and work. These poor postures wreck havoc on our bodies. This is a fixable issue…awareness is the key.



Thur 7/31/14:
As I have written before on the harmful effects of sitting before… I read an article from Dr.Mercola on the harmful effects of sitting, so I thought I would go over this topic again. Click on this link to read the entire article and look at the exercises provided you can do right at your desk. https://www.linkedin.com/redirect?url=http%3A%2F%2Fow%2Ely%2Fz7Jfp&urlhash=iPYl&_t=tracking_anet
Most of us go to our jobs everyday to sit behind a desk and do paperwork, crunch numbers, check people out, do internet work, or no telling what else.
There was a study done showing a person needs to get up every 15 minutes to counteract the harmful effects from sitting. That’s over 30 times per day in an 8 hour day.
Everyone… This topic is important! Sitting causes so many body problems…which can lead to internal health problems. Let’s take control of this problem! Every 15 minutes stand up…do some decompression breathing. Do a FOUNDER. Walk down the hall. Step outside if the weather is nice and breathe fresh air.
Of course, I purpose learning FOUNDATION TRAINING to stretch and strengthen your posterior muscles. Practicing FT daily…you will automatically know when you are sitting poorly, slumping your shoulders, walking with your feet pointing outward, stomach just hanging there. Practicing FT daily…you will know how to correct these poor body mechanics which lead to improper movement patterns. These improper movements patters are the ticket to back pain, and health problems. You can counteract the effects from sitting and any other repetitive activity with Foundation Training.
Click on Foundation Training in the bottom left hand side bar to order the book and/or DVD. The DVD is very easy to learn from and you will change the way you think about moving! Of course, i would love to teach you or your group…just message me.





Take time to click on the above link by Dr Mercola. He talks about the harmful effects of sitting all day. Even if you exercise the recommended 30 minutes a day, it’s not enough to counteract what sitting to much can do to the body. He will also talk about posture and how important it is to keep us healthy and moving properly as we age.

It’s important for our health…especially those of us already in mid-life headed towards our senior years. Health care cost are entirely to much….do what you can for yourself for as long as you can.

I practice Esther Gokhale methods and I’m a FOUNDATION TRAINING INSTRUCTOR…contact me for a free consult. It will improve your health and your life.