Fitness for Body, Mind and Spirit

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Fitness for the body, mind & spirit

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Solution for back issues…and anyone who sits...


For some of my clients that have experienced back issues, I have introduced them to specifically designed exercises to strengthen the core and “turn on” the gluteal muscles. These exercises were created by Dr. Eric Goodman and Peter Park which can found in their book, Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence Dr. Goodman defines core as any muscle that connects to our pelvis (hips). So every muscle that directly connects to your pelvis should be considered a part of your core, your functional movement capacity, your athletic ability, flexibility, balance and strength. They are all dependent on a powerful core. In other words, your core is pretty darn important. Foundation Training program uses combined chains of movement to encourage the core muscles to work together as they are designed to move, rather than compartmentalize muscles with isolated exercises like crunches for example.

Dr. Goodman’s program targets the following muscles to work the core:

  • Glutes: Properly activated glutes, AKA a “turned on” butt is crucial for correct movement patterns and posture

  • Adductors: Your inner thigh muscles are your built in traction system. When this muscle group remains strong, you have increased hip stability, stronger arches in the feet, and a pelvic brace that protects your back with a couple of the strongest muscles in your body

  • Deep lower back muscles: These facilitate the proper integration of the posterior chain muscles and the “talk” between your glutes and pelvis

  • Abdomen and hip flexors: Think of these front muscles of your body as a window that shows what is happening at the spine and pelvis. If the front is too tight, the back will not work properly.

  • Transverse abdominis: These deep ab muscles are your built in bracing system, and when the transverse abdominus is tightened against the other muscles among this core group, the entire system becomes stronger

As Dr. Goodman explains, “...Our body’s adapted to bending of the spine which is what we’re not supposed to do, shortening the front of the body, strengthening the abs entirely too much, not properly utilizing the back of the body… The butt, hip, hamstring, and spine muscles are meant to generate more force than any other part of your body...For every exercise you do for the front of your body, you should do at least four for the back…" Who is this for

  • People with back pain: “…the reason there is so much back, hip, and knee pain is because we are loading our bodies incorrectly… those muscles {butt, hip, hamstring, and spine muscles} will provide you with powerful pain-free movement..."

  • People who sit: poor sitting posture can lead to lower back becoming the weight-bearing center of the body, which is not what the lower back was designed to be; neck tension due to head being thrusted forward, overextending and stressing neck muscles; chest droops forward, shortening the torso and further bending the muscles in the lower back out of shape

  • People who want to avoid back pain

I recently purchased Dr. Goodman’s new book, True to Form: How to Use Foundation Training for Sustained Pain Relief and Everyday Fitness. This book systematizes his approach, the core is anything that connects to your pelvis, including your hamstrings, glutes, and adductor muscles. Foundation Training teaches all those muscles to work together through specific full body movements and breathing patterns. Currently I am reading and studying how to do these exercises as I want to incorporate them into my daily routine. I encourage you to be aware of your overall health and pay particular attention to all the muscle groups as described above. Be proactive and take responsibility for your well-being. Here is a summary of resources for you to check out and incorporate, including a video of one of the key exercises, The Founder:

The key to life and success in any or all areas is taking action. What action have you taken today? To your journey, Lisa Schaffer GreenNote Fitness P.S. Checkout my Facebook page for inspiration. **Do you have a friend that would benefit from this information? Please forward it to them!**

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