In Tuesdays Tough It Out post we introduced Dr. Stuart McGill’s “Big 3” exercises for back health; the Birddog, McGill Curl-Up, and Side Planks. I personally have been utilizing them in my exercise regimen and would highly recommend them to EVERYONE. Low back issues are so prevalent in today’s society that everyone would benefit from taking a proactive and preventative approach by incorporating these exercises into their routine BEFORE issues pop up rather then waiting until there is a problem. They are simple to learn, require no equipment, and pay big dividends.
Today’s installment will focus on the other half of what has strengthened my back and allowed me to feel healthy and strong continuously, without flare ups, over the last couple of years. This method is called Foundation Training and was created by Dr. Eric Goodman. The exercises performed are centered around body weight movements that strengthen and elongate the muscles of your core and posterior chain, as well as decompressing the spine, to help alleviate many chronic pain issues. There are several exercises used, some of which I’ll picture below, but the primary movement they are known for, in my opinion, is “The Founder”.
This exercise teaches the hip hinge, a vital movement to becoming strong, fit, and healthy. Simply practicing this skill on a daily basis can help many people alleviate issues they are dealing with while learning better ways to move the body through our daily activities.
Other popular movements in Foundation Training are pictured below.
Dr. Goodman has several pieces of material that can act as great resources, including two books, Foundation Training and True to Form. Beyond these there is Foundation Training Website. The resource I first stumbled upon, and utilize multiple times every week is the below
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!