Title: Foundation Pdf Redefine Your Core, Conquer Back Pain, and Move with Confidence
Author: Eric Goodman
Published Date: 2011-05-10
Page: 274
“I thought my lower back would be my Achilles' heel forever. Foundation training took that thought out of the equation. I feel strong and flexible, and my posture is better than it has ever been. This stuff is just plain good for you.” —Matthew McConaughey, actor“I have always been in great shape and take pride in maintaining a certain level of fitness, but in the time I have been working with Peter Park and Eric Goodman, I have reached a new level of endurance, stamina, and strength. The program pushes me without exhausting me, conditions me, and has completely changed the way my body moves and feels.” —Derek Fisher, LA Laker and NBA champion“I am fortunate enough to represent some of the world's greatest athletes, and after working with Peter and Eric for the last two years, I am starting to feel as strong as one! The core principles of this book have made me stronger and fitter than I ever imagined possible, and I intend to make them a part of my daily routine for many years to come.” —Casey Wasserman, chairman and CEO of Wasserman Media Group DR. ERIC GOODMAN earned a doctor of chiropractic degree after undergraduate study in physiology and nutrition. He developed an innovative approach to human performance and movement in his work training elite athletes. PETER PARK, Lance Armstrong's strength and conditioning coach and one of the top trainers in the country, owns Platinum Fitness gyms. A professional triathlete and ultrarunner, he has won two World's Toughest Triathlon titles and five top-10 finishes in Ironman competitions.
Foundation by Dr. Eric Goodman and Peter Park shifts the training focus from the front of your body to the back. By strengthening the full posterior chain and correcting poor movement patterns, you will maximize power, flexibility, and endurance and say goodbye to back pain.
Redefine Your Core and Redefine Your LIFE!!! I was unable to stand up straight and doing the exercises in this book helped me to make the muscles in my back stronger so that I can now stand straight. At first the exercises were pure agony (I'm 72 years old) but I just persisted and after a few weeks I began to see a real improvement in the strength of my back muscles. I recommend this book for everyone regardless of their age. I wish I'd found these exercises years ago. I would be in much better shape today if I had, but at least now I'm able to reverse the damage I've done from sitting at a desk for years and lack of correct exercises.Works for lifelong back pain I had a discectomy at L5-S1 when I was 21. I am not 39 and have been struggling with flare ups that have got increasingly worse since 35. I started this book right after a bad flare up. I was back to functional in less than 2 weeks. I have been doing this program for about 8 months. I feel really good. I tend to do my own tweaks as the full routine is very time consuming. The founder pose helps the most. I do it a lot between sets of other exercises. I try to do more intense workouts so this is definitely a change for me. It seems simple but my legs still shake. You will find tweaks to make it more challenging. I highly recommend it, but be warned, you will have to put in work. There is no easy way to mitigate back pain. I had an acute herniation so surgery was my only option before. I dropped weight and worked on my core, but still got flare ups. Then I bought this book and learned about the erector spine and strengthening my lower back and I have to tell you I feel pretty good most days.There is Hope; Recovery After Two Thrown Backs Back when I was a young spry thing, I would often contort myself and do a lot of "bad" movement patterns.Fast forward to when I have two kids, and I'm now in such a state that when I picked up a play sword from the ground for my son, my back seized up and I was out of commission for the next week and literally had to roll around for the next 2 days in excruciating pain.Yoga didn't help (more on this later).Massages didn't help (they made it worse, since I was on my stomach regularly).Chiropractic doctor didn't help (felt great to release for 2 minutes, then I was hobbling in my apartment for next week; second visit didn't help / same pattern).What did help was this book. It helped on several levels.1) Showed me that certain movement patterns that I thought were safe, are actually not safe.2) Showed me that my back being thrown out is the "straw that broke the camels back" in that I'm overusing a muscle that I SHOULD NOT be even using at all.3) Showed me movement patterns/exercises that appropriately place the stress where it needs to be.To summarize #2/#3 grossly, I was only using 1% of my "big back muscle engine" when I should have been using much more. Instead, I was attempting to fulfill my movement using a "little toy car, obscure baby muscle engine."Doing the exercises in the book worked on two levels,1) It strengthened the muscles that should be doing the heavy lifting2) While doing the exercises and feeling the "burn," it teaches you through muscle memory where all your pain should be going.I said I'd talk about yoga. I'm actually a former yoga instructor / do a lot of yoga. That being said, knowing what I know now, there's a lot of poses in yoga where if you don't engage the appropriate muscles (think core-in / non-flattened back), you're actually doing negative movement patterns that can be hurtful to you over time (until the straw breaks your back). It's hard to recognize this since it's so subtle and there's no immediate negative feedback (unlike say, trying to do lotus, and blowing out your meniscus).So, I just want to say that you might feel that things are hopeless. I felt hopeless, but I gave this book a chance and if you read it carefully and do what it says carefully, I think you have a strong chance of regaining your life.
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