Welcome to your April Newsletter!
Simply put, Tensegrity is the outward expansive force that meets downward pressure at every angle in order to make a structure strong, durable, and enduring.
At a time when our society is challenged and many of us are isolated from one another, it’s important to remember that our society is made stronger by maintaining connections within our global community.
We are united through our individual adaptability and by focusing on how we can work together to support, heal, and protect each other as we continue to move forward.
For our own bodies that means continuing to move, to practice self-care, and to stay physically strong.
The stronger our own muscular skeletal system is, the easier it becomes for us to respond to new pressures and new challenges.
Foundation Training focuses on the development of our muscular system as our body’s primary support system. By building an integrated and elastic “foundation” we are preparing ourselves for a long future of good movement, good works in our community, and the ability to hug a little tighter.
Remember to breathe and decompress a little.
– The Foundation Training Team
New on FT Streaming
New workouts, programs, or educational lectures every month!
Your April Monthly Workout
In lieu of our monthly workout we’ve decided to put a Quarantined DAILY Workout with Program Director Jessie Salas. We’re literally all in this together.
Bonus Material – Active Decompression!
A new, and “serious,” discussion of Decompression Breathing! This video is meant to flip your perspective on this Foundation Training principal! Click below to view this on YouTube
Tips, Tricks, and Coaching Cues
Find this Shoulder Position and External Rotation Video on YouTube!
Whether your focus is on the expansion of your ribcage through breathing, or eliminating impingement in the cervical spine, shoulder position is a key factor in space creation
Addressing the negative effects of internal rotation and the shoulders can yield substantial benefits. Here are a few thoughts for the initial set up for most of our exercises.
Measuring Sticks: Check that your clavicles are facing up rather then angled down with the shoulders rounding over.
Long Wing; Rotate the thumbs slightly back, making sure you do this from the shoulder. As you transition towards a sphere of tension, slowly scoop the hands together.
Sphere of Tension: Check that your elbows are pointing out. A great check in, is to squeeze the pinky, ring, and middle fingers a little tighter and see if you can intensify the Lat engagement.
As always, take your time easing these tips into your next session and be patient as your body learns to retrain habits and patterns.
– Jessie Salas
Foundation Training Pregnancy Program
We’re excited to announce the launch our Foundation Training for Pregnancy Program, featuring Jen Goodman, Pediatric Physical Therapist, and Dr. Goodman as they take you through the modifications and nuances needed to adapt the work to your needs! The program is up and ready for you to use!
Fitness and core strength. These are two key elements to having a fully-functioning, healthy body. And when it comes to preparing for childbirth, they are even more crucial.
We often hear the physical act of birth compared with running a marathon. We can tell you from our own experiences as parents that the comparison isn’t far off. And much like a runner preparing for the long race, the better prepped Momma is physically, the better the birth will go.
Currently, our hearts are with the pregnant women who are missing out on attending their favorite exercise classes due to COVID-19. We want you to feel supported and prepared. We’ve got you. We’ve designed a routine (available within our app) with specific exercises for pregnant women that will help you build and maintain your strength and overall physical well-being.
We have a long history of working specifically with the pregnant body, so we know what works and what doesn’t. You’ve got a 9-month opportunity to set the tone for your pregnancy, birth and beyond. With all the complexities you are facing, we want you to feel clear and confident, knowing that you don’t have to put in extra work to figure out how to exercise optimally while your body changes and grows.
Let’s look at how Foundation Training helps prepare expectant moms.
Set Your Body Up For Success
From years of working with expectant mothers, we’ve come to realize:
- Thoughtful physical preparation for childbirth is vital
- The importance of core strength is magnified during this time
- A small bit of training (what we like to call “patterning”) can go a long way
With that in mind, we’ve designed a short but effective Foundation Training course exclusively for pregnant women. This set of movements are simple and clear, backed by years of research and experience. We’ve narrowed the movements down to the essentials, for ideal strength and flexibility. We want you to feel strong and supported for a healthy and happy pregnancy and birth.
Start with this one exercise. We call it the “Basic Founder” position, modified for the unique needs of pregnant women. (If it works for you, sign up for a free, 14-day trial on our Foundation Training steaming app and dig into the entire program.) stream.foundationtraining.com
Creating Space For Your Baby
The Basic Founder is a truly powerful pose. A few founders a day will not only strengthen your muscles but will also create space for your child. The more space you give your baby to grow, the better you ready them for the demands of gravity. The Basic Founder position opens up this space for them to enter the world with ease.
Here’s How To Do The Basic Founder – In 3 Steps
Note: as you do the Basic Founder exercise, you want to focus on internally rotating the hip joints and firmly pressing “3 points of contact” into the ground on each foot, specifically the ball joint of the big toe and the ball joint of small toe and heel. Push your weight through these points as you progress through the exercise.
Here’s how to do it:
- Stand with your feet wide, about three feet apart. This provides the base you need for the exercise.
- Your weight should be on your heels.
- Arms down at your sides, chest up, shoulders down.
- Your chest should be fully expanded and held high (even higher than what might feel “natural” or comfortable).
- Face forward and take a deep Decompression breath, expanding the rib cage.
3. Hinge And Reach
- Begin to hinge at the hips with the knees very slightly bent, pulling your hips back behind you, as if you were starting to sit down in a chair.
- At the same time, reach your arms in front of you, as if you were pretending to touch the top of an imaginary doorway.
- Look straight ahead, keeping your head in line with your spine.
- Hold for 10 seconds, breathing deeply while keeping your chest elevated.
Let your back muscles burn—they’re getting stronger! Lift your arms up a few more inches, pointing toward the seam where the wall meets the ceiling. Your gaze remains straight ahead. Hold for 10 more seconds.
Gentle Flow For Baby to Grow
At this beautiful stage of life (pregnancy), movements should be gentle, simple, and supportive. We are looking to augment the natural, inherent movements of the body.
A word about “space”, since this exercise helps us to create space for baby and Momma. During pregnancy, Momma’s organs are currently atop the baby. We want to:
- Open up room for digestion for both Momma and baby.
- Create space for the nerves at the back of the torso when we decompress.
The result of this “creating of space” allows the nerves more room to communicate with the musculature during delivery.
Patterning The Body For Birth
In the meantime, the pose builds support for the abdomen while the baby stretches and grows. It also trains the nerves to communicate with the musculature, setting Momma up for success.
Whatever your birth plan is, those of us that have been through it know that anything can happen. We also know that the difference between an optimal birth or a challenging birth can hinge upon what you’ve patterned your body to do.
That’s why we’re here to support you. We want to keep it simple, easy and consistent for you, to set a foundation of strategic patterns, so that you can trust your body and enjoy one of the most beautiful life moments we as humans can enjoy.
We wish you a happy and healthy pregnancy! We’re here for you, so feel free to contact a Certified Foundation Trainer. Download our Foundation Training app and sign for a free, two-week trial at the link below and let us know what you think via email or social media.
FT Anatomy with Dr. Goodman
Take a deeper read into our work!
Protect your neck and shoulders
The shoulder joints are largely supported by the powerful latissimus muscle right below them. The stabilization they provide allows the deltoids and rotator cuff muscles to do most of the movement-control-fine tuning work of the ACGH (Acromion-Clavicle-Glenohumoral) joint complex.
In chaotic times we must rely on our strongest points for support and strength, the latissimus muscles should be one of them! Along with healthy breathing like FT Decompression, and well intentioned abdominal breathing, you’ll find you have all the tools you need.
The BEST exercise to learn for accurate latissimus range of motion and muscular availability is the Shoulder Trace from our Baseline Foundation Training Program. The Shoulder Trace will help your lats respond better to all of the resistance and endurance training you do for them.
Prime the body to train, especially during quarantine type situations. Body weight is plenty for now.
We’d like to thank the Visible Body app for the amazing images it allows us to create!
Feel free to look into our True to Form book for a more in-depth discussion of the anatomy behind our work!
– Dr. Eric Goodman
Virtual Instructor Spotlight
Each month we’ll be bringing attention to an individual from our incredible Certified Instructor community. Each of our Instructors bring something different to our work and we want to share that with you!
This month, we bring you a bigger spotlight, a bigger picture.
Meet our GLOBAL Instructor CommunityPeople are having trouble in the non-emergency health industry, it’s a reality that can be helped by getting gift certificates, maintaining your gym membership during the tough time, supporting your coaches, therapists, and teachers by letting them know you’ll be seeking their services once life lifts a bit.
We’ve got over one thousand instructors around the globe and a lot of them are VERY EFFECTIVE over Skype or FaceTime training. We will be starting a campaign to push towards CyberTraining during this time.
If you need FT type Symptom Relief we would seriously suggest finding a certified instructor and asking for a virtual session. The list is up and live on our site! Our organization will not make any money from anything you do with FT instructors, just know they are a legitimate option and plentiful. We want all of you to collectively feel better.
– The Foundation Training Team
Click on the link below to locate a virtual instructor near you! REMEMBER, start by trying to find someone local to you first!
NEW DATES! Certifications
Level 1 – Austin, TX – Sept 18-20, 2020 (The Onnit Academy)