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.  

WHAT IS FOUNDATION TRAINING?

FOUNDATION TRAINING is a series of exerercises designed to bring us back to our “natural” postures and movement patterns.  These exercises teach “you” how to effectively use your body and build it up from the inside moving outward.  Our modern lifestyles coupled with gravity constantly breaks us down from the outside moving inward.

FOUNDATION TRAINING is literally the most natural way of moving the human body.

Awakening the deep core…lungs, diaphragm, transverse abdominus, deep spinal muscles and combining them with simple positions and movements will unleash more strength, power and control than you would ever think possible.  Plus, you are going to feel great!

FOUNDATION TRAINING

Thur. 2/12/16

FOUNDATION TRAINING

A bodywork practice…where an individual can integrate alignment, breathing techniques and anchoring techniques in order to create length and space in spinal area…therefore, helping to decompress the spine.  Create strength in musculature while in a lengthened state.  There is a heavy focus on “core work” utilizing decompression breathing.  This technique, really gets the diaphragm, pelvic floor, transverse abdominal and other deep myofascial muscles working together.  These deep muscles are usually the weakest because most people have quit breathing big and deep long time ago.  Most people today are so inactive and breathe shallow from the belly or the chest only.  These deep myofascial muscles are so important for activation of the superficial muscular system, and for stability in our pelvic spinal area.  Foundation Training, will correct and improve movement patterns.  All the reasons listed are why Foundation Training is so useful for everyone.

Foundation Training is a practice…just like yoga, Pilates, tai chi etc.  Foundation Training, has a heavy emphasis on breathing and the posterior chain.  Foundation Training is easy to learn, but has to be practiced.  Once you know some of the basics…a short 10 minute session will do wonders for the body!  A short one minute Founder at your desk will also do wonders for your body.  There are no rules on when, where or how long to do it.  It’s just you and your body learn how to lengthen, strengthen, move and feel better!

I have been practicing and teaching Foundation Training for over 2 years now.  My body is as strong as ever and my back pain is gone!  

I have been in the fitness industry a long time…FOUNDATION TRAINING is absolutely a rock solid training tool.  Everyone on the planet will benefit from FT techniques.  Athletes, mamma’s, CEO’s, granny in the assisted living home.  If you want to stay upright…tall and strong, reduce back pain…because now you know how to breathe and train your core, have better balance, so you can ditch the cane.  Learn FOUNDATION TRAINING!  

WHAT IS DECOMPRESSION(BREATHING)?

Sat Jan 23, 2016

Decompression is the act or process of relieving pressure from a compression.  In diving, diver’s decompress upon returning from very deep waters.  Astronauts, spend time decompressing upon return from space in order to adjust to our normal atmospheric pressure.  Surgeons can do procedures to relieve spinal compressions.  

The fact is, when there is pressure on the spine…it needs to be relieved.  I can not speak about diving or space, but I can speak about everyday life  and the pressure we put on our spines…and how we can do our own decompression through breathing.

We all breathe everyday in order to live.  That’s a good thing!  The bad part about this is…most all of us breath very shallow.  We don’t really get our diaphragm, pelvic floor or the muscles around our rib cage involved.  No one really thinks about that.  Why would we?  After all breathing is just something that happens naturally…right?

The act of DECOMPRESSING is: ability to expand, recover, restore.

In breathing…If we all would consciously take just a few minutes a day and practice breathing better…we could expand, recover, and restore a lot of function in our bodies.  

DECOMPRESSION BREATHING: Will help us expand musculature around the spine, ribs, abdomen, pelvic floor…lifting, expanding, strengthen…this is the ultimate core work.  

DECOMPRESSION BREATHING: Will help athletes recover much faster.  For the everyday person who avoids the stairs because it takes your breath away…learn how to practice decompression breathing… Joggers, runners, weekend warriors…you will get better at everything by learning how to breathe better.

DECOMPRESSION BREATHING: Will help us recover quicker from injury, muscle aches and pains.  There are even articles out now how better breathing can help with neuro muscular disorders like MS, Parkinson’s and others.  Breathing bigger, deeper, wider pulls in more oxygen!  Feeding the lungs, the brain, and soft tissue is a good thing!  Oxygen heals, it helps us relax…blood pressure gets better, the heart won’t over work.  Oxygen helps everything!

If you are overweight, over stressed, have poor posture, poor balance, poor movement….even a poor attitude in general, but especially about your body…

DO SOMETHING DIFFERENT!

Learn how to do DECOMPRESSION BREATHING!  

If you want to really make a change…start with your breathing!  It’s something all of us do…everyday…all day long!  Why not make our breathing more useful…

Contact me with any questions and or to get set up!

Have a great day!


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

CORE STRENGTH

Wed 11/12/14:
The CORE…is involved in every movement we make. Think of the core as the central link that connects the upper body to the pelvis and the lower body to the pelvis. This is where all the action takes place. Weak core muscles impair how well your arms and legs work and lead to poor movement patterns which leads to injury and pain.
A strong core helps stand us upright, helps us breathe deeply and more efficiently. A strong core helps move with confidence, power and grace. A strong core helps protect us from falls, sudden blows and helps protects our spine and back.
No matter what we do our core plays a role. From sitting at our desk, to mopping the floor, playing with the dog, playing a round of golf, taking a walk, lifting weights….everything! We need a strong core.
A weak core leads to nothing but problems… Number one on the list BACKACHE PAIN!
Low back pain — a debilitating, sometimes excruciating problem affecting four out of five Americans at some point in their lives — may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain strikes doctors often recommend strengthening the core. They also, prescribe medications. Skip the pain pills and use your muscles. I realize, when you are in pain you don’t think you can move. I have been there many many times myself. Now, I know Foundation Training!. FT will track you how to use your own musculature to get thru the spasm and maybe never have them again. I am not joking!
Eventually, FOUNDATION TRAINING will be everywhere. It’s all over the place in California , Colorado and more places to the West…it’s even worse growing outside the US. FT is slowing making it’s way to the south.
FOUNDATIONS TRAINING is the absolute best core training exercise on the planet. Remember…those muscles attach to bones and they all end up meeting at the pelvis. Learn to raise your ribcage with your breath. Learn to expand your ribcage with your muscles. Learn to strengthen your posterior muscles while they are in a lengthened state. Learn to stand up tall again, Just because we are aging a little bit doesn’t mean we have to be weak and humped over.
If you have that little round hump developing in your mid back…learn Foundation Training!
If you have poor posture learn Foundation Training!
If your back and neck hurt all day while sitting at your desk learn Foundation Training!
If you are sick and tired of hurting from muscular aches and pain Learn Foundation Training!
Start making changes…your body wants to feel better! It’s all up to you.

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