How do I know I’m doing Foundation Training correctly?
Signs you’re doing Foundation Training correctly are:
- You simply feel better after you practiced.
- You experience muscle tension and activation over the span of your body – not just in one area.
- You notice a sense of feeling refreshed and balanced.
- Your breathing seems easier and stronger.
- You feel “taller.”
- Your muscles feel worked and tired, but you do not experience acute or isolated pain. Foundation Training works your muscles in ways they may have never worked before and they will fatigue. However, Foundation Training should never cause acute pain anywhere in your body. If you feel acute or isolated pain, please stop and contact your practitioner and/or Certified Foundation Training Instructor.
How long does it take to see benefits?
Because Foundation Training is corrective exercise and an adaptive process that is different for everyone, noticeable benefits are dependent on your body. However, most people feel some level of benefit right away.
Keep in mind that we have adapted to poor movement patterns and habits over time so it can take time to undo. So while the vast majority report noticing benefits quickly, please allow your body time to change, adapt, and grow stronger.
Can I ever master Foundation Training?
While you can learn the movements and exercises very well, Foundation Training is a process that is continually changing and modifying your body and the way your muscles work together. The magic of Foundation Training is that it helps you build sensitivity to your body so that you notice changes and nuances – many of which you may never have felt before. As you practice, you’ll continually find new things to work on as well as explore new ways to incorporate Foundation Training into your daily habits. It’s a never ending evolutionary process, but one that is extremely rewarding.
What if I can’t always fit 15 minutes a day of Foundation Training into my schedule?
We understand. Life gets busy and there is a lot on our plates. While we’ve found 15 minutes a day, 6 days a week to be optimal, ANY time you can practice Foundation Training will help you with pain as well as grow strength.
An amazing part about the application of Foundation Training is that the time you spend doing it is aggregate – two minutes here and a few minutes there all adds up.
When you can, set aside time to do the focused exercises in this program. But if you find yourself short on time, you can still add in Foundation Training to your day simply through incorporating it into your routine. For instance, when you find yourself with a static minute – waiting in line, on hold on the phone, etc. – do some Decompression Breathing. When you’re loading the dishwasher, playing with your dog, or picking up something off the floor, incorporate Hinging to lower your body to place the plates in the rack, pet your dog, or pick up an item. These simple movement changes* count as Foundation Training time because they’re bringing you further from pain and helping you grow strength.
Finally, while we understand life is busy and hectic, it’s important to remember that Foundation Training helps create a strong, balanced body that will help you do whatever it is you do better and with more ease. Life becomes infinitely more enjoyable when pain and physical limitations are no longer obstacles. You’re able to handle work and obligations better as well as enjoy play and relaxation time when your body is operating smoothly and you’re moving well. Foundation Training helps get to that state so carving out a few moments of the day is well worth it!
*You can find many more ideas on how to incorporate Foundation Training movements into your everyday routine in our book True to Form.
Is there such a thing as too much Foundation Training?
Foundation Training is a corrective exercise program that is best done in short, frequent bursts. People find amazing results practicing it a minimum of 15 minutes a day, 6 days a week though many practice more and longer.
Keep in mind, as you progress in your practice, your body will adapt and you’ll find yourself using Foundation Training in your everyday movements.
However, you are the expert in your own body and so you must listen to it and let your pain and your fatigue be your guide. Working with a Certified Foundation Training Instructor can also help you understand your movement and what practice schedule is best for your needs.
Should I do this before or after I exercise?
The short answer: YES to both. Foundation Training is a phenomenal way to warm up and activate your muscles prior to exercise. Many find their workouts are stronger and more gratifying after using Foundation Training as a warm-up.
After you exercise, it is equally as beneficial. As opposed to passive stretching, Foundation Training takes your muscles to length under tension, in an integrative manner, creating a strong support structure to carry you past your workout and through the rest of your day.
I don’t exercise. Can I still do Foundation Training?
Absolutely! Everyone can benefit from proper movement. Foundation Training is designed to be universally accessible and beneficial to all. Whether you’re an Olympic athlete or not currently exercising at all, you can make progress and get stronger regardless of your current fitness level.
If you’re just starting a fitness journey, this program is a phenomenal first step. Foundation Training adds strength, flexibility, and overall health that will prepare you for whatever sport or exercise program you choose to do. Ideally, everyone would start with Foundation Training so that they can confidently engage in exercise with a structurally sound and balanced body and have greater resistance to pain and injury.
I was diagnosed with a specific condition. Is Foundation Training safe for me?
Foundation Training is generally safe for most conditions and helps in most situations. However, we always recommend you consult with your practitioner before beginning Foundation Training.
In addition, working with a Certified Foundation Training Instructor can help tailor your practice to your needs and provide individualized guidance.
I have limited mobility. How do I practice Foundation Training?
Many Foundation Training exercises were created to address a wide range of mobility situations. They can be adapted and modified to meet your needs. Section 1 – Fundamental Workouts show some of these modifications. Depending on your situation, Foundation Training may help you increase your mobility over time.
What should I do if I feel I need more individualized help?
We have hundreds of highly skilled Certified Foundation Training Instructors around the globe offering classes, small group, and personal Foundation Training instruction. Check out our Find a Trainer page for more information.
If you have questions not answered here or comments, please reach out to Info. We’re eager to help you get on the path out of pain and live life larger.