Foundation Training is a series of exercises to strengthen the muscles in the posterior chain. This results in better posture, athletic performance and lessens back pain.
Foundation Training was created by Dr. Eric Goodman to relieve his own back pain. While in chiropractic school, Eric was advised to undergo back surgery to repair crushed discs in his lower spine. Instead of having surgery, Eric devised this system of exercises to strengthen the muscle chains which support the back. Performing these exercises, eliminated the need for Eric's back surgery. Eric has brought these exercises to the world as Foundation Training.
There are 4 main principles of Foundation Training: Decompression, Anchoring, Hinging and Integration.
Decompression consists in creating downward spinal traction by anchoring the pelvis, counter tensioned by upward spinal traction from muscular deep breathing. The result is a subtle lengthening of the deepest spinal muscles leading to a decrease in the force placed on individual segments of the spine.
Anchoring consists of a sustained contraction among the muscles which connect the bottom of the pelvis to the arch and toes. The muscles which are focus on for anchoring are the Adductors, Iliacus, Hamstrings, Posterior Tibialis, and Medial Arch. Anchoring the pelvis creates a stable platform from which the spine can be decompressed.
Hinging consists of pivoting at the hip joint to keep the spine from bending. Primates naturally hinge at their hips to pick up objects on the ground instead of bending their spines. This results in less wear and tear on the spine.
Integration is the art of shifting the body so that tension is shared among muscles within a chain as they were designed to share tension.
The 2 main components of Foundation Training are Decompression breathing and Posterior chain body weight exercises.
Decompression breathing involves breathing deeply into the lungs by expanding the rib cage upwards and outwards. During exhalation, the belly is pulled toward the spine in order to keep the increased height of the ribs. This action decompresses the spine, increasing the space between the vertebrae.
The basic exercise is referred to as the Founder. To perform a founder, stand with the feet hip width, pointing directly ahead. The weight should be on your heels and the knees are unlocked. Pull the nose straight back. Push the hips back, as if you were trying to close a kitchen drawer with your butt. You should feel the hamstring muscles engage. Bring your arms forward as high as possible, continuing to pull the hips to the rear. You will feel the muscles working in your lower back. After 3 to 5 breaths, return your hands to your side and stand up.
There are a number of basic videos on YouTube on how to perform the basic exercises. These videos are an excellent way to get started.
Dr Goodman has written 2 books: "Foundation, Redefine Your Core, Conquer Back Pain" and "True To Form: How to Use Foundation Training for Sustained Pain Relief and Everyday Fitness".
There is also a DVD set on how to perform the exercises available from the Foundation Training website - foundationtraining.com
The Foundation Training organization conducts instructor training classes in order for people to be certified as Foundation Training instructors. You can find a local instructor on the Foundation Training website by entering your location.
If you are currently experiencing back pain, you should give FT a try. If you don't have back pain, you should give FT a try to strengthen your back so you don't get back pain!
The author is a certified Foundation Training Instructor. If you have any questions, feel free to contact me.
