Every January is an opportunity to start a new path or to stay the course! Whether you’re undertaking a new challenge or ramping up your current self-care, we’re right there with you!
Even though we see everyday as a chance to grow, develop, and reflect, the New Year’s season always gives a chance, as an organization, to reaffirm our own beliefs, strategies, and plans.
We’re looking forward to spending the next year growing with you all.
Happy New Year and thanks for being a part of our family!
– The Foundation Training Team
New on FT Streaming
New workouts, programs, or educational lectures every month!
ITS FINALLY HERE! 6 More Weeks of our Baseline Program!
“Where do I go from here?” You asked and we listened! Whether you’ve completed your first 8-weeks or not, we wanted to give you a clear road map for your continued progression. On January 3rd we launched the next 6 weeks of our Baseline program, featuring all of our newest exercises!
January Monthly Workout – The 12min Video Renewed!
We’ve loved all the positive feedback we’ve received over the years for our 12min video. We’ll continue to offer it to our community on all of our social media platforms. AND, we decided to reinvent it with new cues, new movements, and the incomparable Core Educator Gail Hooper-Desart!
A Note on the 8-Week Baseline and the new 6-Week Progression!
We designed our 8-week Baseline Program to give the best possible path to take yourself from pain to performance. With that said, take your time. If you feel like you’re not ready to move to Week 2, or even Day 2, then stay with initial stages until you feel secure and confident. Engage at your own speed, rather than feeling the need to follow ours.
Then when you’re ready, the next 6 weeks will be there for you, or any of the other hours of options!
Tips, Tricks, and Coaching Cues
Find this Head and Neck Position Video on YouTube!
We’ve found that the template cue, “chin back, chest up,” is an effective reminder in working toward a goal of ’space”around the neck. The end result should be the lengthening of the posterior cervical muscles in order to best leverage the powerful SCM muscles.
Here’s another cueing method that’s been found to be very effective. Before your next practice, find a mirror and go through a hand-full of repetitions:
1) Use your Measuring Sticks
2) Chest up
3) Chin up
4) Lengthen the back neck
When you begin to subtly lengthen the back of your neck, your chin will go down ever so slightly and look for those powerful SCM neck muscles to begin to tension. Take a handful of Decompression Breaths. Then reset and do it again.
If this is proving to be challenging, don’t hesitate to take things to the floor and practice a few Prone Decompressions, and allow the floor to give you feedback of where your head and neck are in space.
See if these drills help bring awareness to your next practice!
– Jessie Salas
FT Anatomy with Dr. Goodman
Take a deeper read into our work!
Chin up. Chest up. Chin back.
These 3 simple steps allow the SternoCleidoMastoid muscles (1st image above) to find their most accurate and effective leverage to lift the skull and help the chest to expand on inhalation. I often call the SCM muscles the hip flexors of the neck because of their powerful and protective roll. These large muscles of the neck control head rotation, when head rotation is done well. Working independently they will make sure the skull and neck are rotating comfortably with length and strength.
Foundation Training helps these muscles function well by maintaining another important piece of anatomical function, the space and strength of the Suboccipital triangle (2nd image above). This triangle forms a window made by 3 muscles at the very base of the skull where it sits upon the neck that some very important nerves and blood vessels travel through. In order for movements to remain healthy and coordinated we need to maintain integrated ranges of motion with minimal compression at the base of the skull. The better, stronger, more stable, and more mobile our suboccipital triangle is, the better our blood vessels and nerves will move through this physiological window.
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
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!
Meet Certified Level 2 Instructor, Lorrie Sherwood
“As a Physical Therapist, I have worked and now proudly own North Woodward Rehab, an outpatient physical therapy clinic specializing in manual therapy with a hands on approach, for over 30 years. I’ve combined my specialty of low back and lower body injuries with a love for treating endurance athletes of any age.
In 2013 a respected colleague of mine attended the New York FT Certification course. When he returned he said it was going to change his practice, and his knee pain of 5 years was now gone. When I asked if I should attend, he replied with a very profound “Yes!”
I registered without knowing what to expect. From the moment I walked into the Narrative Loft and met the team I knew it was going to be amazing. During Eric’s first lecture I knew FT was going to change my practice, and by lunch break I knew it was going to address my own body issues.
And so it began— when I returned home I implemented Foundation Training with every patient I encountered. My endurance athletes saw improvements immediately and word got out. Other health care and fitness professionals wanted to know more. My peers began referring runners/cyclists to my group classes. As the group grew, people raved of less pain, faster times and noticeable postural and strength improvements. Our Michigan Foundation Training group was growing as well with numerous other professionals seeking out the certifications and also implementing FT into their practices.
Meanwhile, my own foot issues had resolved. I was running better than I had in 6 years and the only thing I had changed— my practice of Foundation Training!
I have enthusiastically revisited the Level 1 certification course on 3 occasions. Each time I attend I am excited by the team’s enhanced direction, adding additional detail to each exercise that results in more precise outcomes. All of this has made me a better teacher. The natural progression was to continue to the Level 2 Cert, which didn’t disappoint.
Incorporating FT into my practice has enabled my patients to continue improving after their need for PT treatment ends. FT has changed my whole outlook on my profession.
Having an FT class with 15 people ranging in age from 22-80 with everyone working to their own level isn’t like anything else you can experience. I love my FOUNDATION TRAINING classes!
This week I received a text from a 4+ year faithful class member that sums it all up.
‘Dear Lorrie, Because of you, I have a much stronger back. There has been no pain in my thoracic spine in the last six months! Because of you, I know better how to pick things up from the floor. Because of you, my wife can do her gardening. Because of you, we are able to enjoy our lives. Because of you, I know that I can set new goals and ‘go for it!'”
Learn more about Lorrie’s work at www.northwoodwardrehab.com
NEW DATES! Certifications
Level 1 – Austin, TX – Sept 18-20, 2020 (The Onnit Academy)