Original 12 Minute Foundation Training Workout by Dr. Eric Goodman
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- Опубліковано 23 лип 2011
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Foundation Training is a simple solution that gives you the means to change the way you move and correct the imbalances caused by our modern habits.
Through a series of body-weight exercises, Foundation Training activates your posterior muscle chain, anchors the hips, decompresses the spine, and teaches you to take the burden of supporting the body out of your joints and put it where it belongs; in your muscles.
No matter your age or your fitness level, Foundation Training puts you on the path to wellness.
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Eight words at the end of the video guaranteed to set up me up for the day, "Do that every day, no back pain ... ever." After doing this sequence several hundred times over the past 3-4 years, I can confirm it works exactly as described. My knees, hips and back are in better shape than twenty years ago. And all it takes is 12 minutes. Thanks, Eric.
Lydia Dugan this is the kind of discipline needed to actually see results
Again, I will try this. Yoga also helps, but this workout is highly touted by so many people. I have to keep at it.
Dr Eric is a genuine guy. What he says will work. I just now started this 12 minutes exercise. Hip flexor stretching is vital.
Appreciate the feedback after 4 years!! This is awesome
So I used to do olympic weightlifting, which means I love squats. However, for the past year, I have been having knee and back pain. Would you say if I did this video for the next few months that I don't have to worry about knee/back pain anymore?
Who’s here in 2024?
Every 2nd day. I alternate between this one and the new one
been here since 2019
Unfortunately me. There needs to be a 7 minute workout. The 3 isn't enough and the 12 is too hard for a fat guy
I’m a mountain bike racer and I came here in 2020 because of issues and I’ve stayed here for maintenance. When I’m 2-3x per week I don’t have issues and when I stop doing it I end up coming back due to issues. So here I am haha
Found the routine on Reddit back in 2016. I’ve been doing it weekly ever since.
It’s been 10 years since we posted this. Glad that you all enjoy it. Carry on. 🤙🏼
Just did this routine, my lower back feels so much better. Thank you
After 20 plus years of intense lower back problems including hospitalisations Doing these stretches is the only way I can function.
I do this almost daily. It’s the best! One question, on good morning type bends, should my glute muscles tense up or should I let them release?
To clarify: is "do that every day" a literal or a metaphorical prescription? I know with lifting weights, we generally don't want to do the same exercise every day. Are the muscles around the spine different? Do we want rest days? I've always been a little unsure about what to do every day, and what to space evenly 2x or 3x a week instead. Advice
Thank you. My lower back has been loving these exercises. I’ve done these exercises for 3 days and I’m already feeling my lower back getting stronger but my herniated disc is giving me more pain. Are there any other exercises you could recommend that would help with my herniated disc?
This might be the most beneficial 12 minutes in UA-cam history.
So inspired I can't wait to try this. My students could really use this, so many of us need to just break poor movement patterns. This would do it!
@@YogawithAliBeale i started it yesterday. SO hard. My entire body is shaking
I vouch for this comment. Experienced it
Please do not take this video down. This video is a Godsend dropped piece of jewel in these trying times. I do the 12min religiously everyday. My lower back feels brand new. Rinses off my depression and racks up my brain
How wonderful!🥰 You've inspired me to try this... I have been suffering for 7 months now. 😔 I hope you're still doing amazing! ☺
Even when I feel depressed and unmotivated, I still scourge up enough energy to do this workout because it works like magic!
why don't you just download it
@@chloebelle4923 Hi, any improvements?
To anyone wondering, this really does work. I am a software engineer and I spend more than 8 hours sitting on a chair daily. Sometimes due to busy work I don't pay attention to my posture and end up with backpain. This workout helps immediately.
Same situation,agreed
I’ve been a graphic designer for over 20 years and it’s taken its toll on my back. Sitting and slumping in my chair for years! Been doing this everyday for almost 2 months. It’s definitely helping!!!
I had severe back injury. I was not able to even walk 100m for 2 months. I tried all kind of medicine and treatment but nothing could help me. After doing this exercise for 1 month daily my back was fully healed. Right now 3 years later I serve in army as an infantry soldier, doing rucksack marches for 20,30,50,120 km distances and I haven't even felt back pain after that. Thanks for this amazing video course. I recommend this workout for everyone struggling with back pain
Thank you.
What was your back injury? Was it a disc bulge?
@@bsamuelss yes exactly
This video has saved me as an ICU worker on my feet all day. I've recommended it to no less than 50 people. Thanks brother!
I do this video every other day , I'm on holiday in greece and wake up early this morning, so as not to wake anyone and with it being a routine thing, I decided to do this 12 minute video poolside.
On being poolside there is a toddler face down floating in the water. I dive straight in to pull a young girl toddler out limp and with her eyes literally rolled up into her head.
I turn her over and with a firm hammer fist hit the middle of her back a few time which results in her barfing a load of water out and miraculously starting breathing and making noise.
What can I say ,I've spent a lot of time with you 3 guys in a morning but this is one I won't forget .
Never saw that one coming . This video was the reason I went out poolside. Literally saved a life thank you .
Butterfly effect I know but that young girl called Sadie is alive tonight because . P.s still sometimes after to do it in installments:)
Wow crazy story.
what a blessing. thanks for letting us know.
Every time I do this routine I read the comments afterwards and it brightens my day and usually brings a tear to my eye. Thank you Dr. Goodman!
same. love you man, stay strong!
yup. this one is for the all cyclists and WFH folks sat on a crappy chair. this has saved me in the French hills on a holiday with a lower back pain out of nowhere.
I must say this works for me. It took two solid months of doing it twice a day, morning and night. However, after 16 years of constant pain, I am finally pain free. I hope this gets to everyone who needs it.
You will never see me commenting on any videos but this video has saved my life! Instant relief thank you Doc!!
I highly recommend watching this video on .75 speed (there is a menu option in the youtube frame). The narrator sometimes asks for 10 sets but doesn't give you enough time. Also the slower you do it, the better ;)
Amazing idea!
I was thinking of speeding it up - cause its kicking my butt!
Super dangerous comment, nearly died doing the now 18-minute version 😅
Great tip! Thank u
This is the only way I'll be doing this now, nice idea!
Been doing this exercise for 18 months about every second or third day since I was run down on the ski hill by another skier. Back was badly hurt and this was recomended to me. Back is in the best shape it's been in years. I'm 73 and love it.
3 years later, are you still doing this?
Yeeeeeeee budddayyyyy
Does it help with posture
_Edvin_ they never reply 😂
@@Xaynor- 76 now, he might be dead.
It’s 2023 and this is still my go to back exercise
Same. It's pure gold.
Same. Found it after a brutal back injury in 2013. Still do it as my warmup
100%. This is such a reliable workout. Simple, quick, but challenging.
1:39 a.m., could not sleep due to my lower back pain, found this video, did it. Now I'm crying because the pain is gone. Thank you!!!!! I will do this everyday.
1 month later, how's it going?
@@dhirenphotovideo didn't wake up
@@kiddney yep
@@kiddney 😭😭
So that's one of my classifications of back pain... Have you been up at 12 or 3 a.m. searching the internet for some answer some exercise some silver bullet to get you out of the pain? If you haven't... You don't have back pain in my book... When you can't sleep because of the pain, you qualify for that club... Brad and Bob (love them) can't help... Plus a zillion other well meaning UA-camrs, although myofascial release will temporarily, only Dr. Goodman has answered the call in my book.
I'm a wildland firefighter. I hike up and down mountains with 50 lbs on my back for a living. This workout is the REAL DEAL. It's turning my core into a piece of iron. Thanks for posting it.
Woah 7 years ago but how u doing now?
Thank you for the inspiration and also for taking on such an important and courageous career! Hope all is well with you! 🥰
Update us
the squirrels got him
Back is still solid. Knees are a little tender :)
"Do that everyday, no back pain ever." True story.
Agreed. Post back surgery. This is a life changer. I can’t watch without hearing those words at the end.
best way to end an exercise!.... to keep the faith
the man is a literal wizard wtf. seriously this is on a completely different level than all other stretch / core workouts
10M views.
I estimate 10,000 of us found this and have watched it a thousand times over the years.
Saved me from back pain.
Thank you Dr Eric 🤙🏾
What this straightforward, 12-minute video has done for so many people is incredible. Knowledge that has taken years, if not decades, of work to discover and synthesize, has been boiled down to this gem. I bought the Foundation Training book, partly to learn more, but mostly to support this project. Thank you very much for making this workout for us and putting it out for free.
I hear you. I bought both. So great. Happy this clip is out. And grateful it is free. Hard to read, do posture, keep book open. I gave up. This video simplifies everything. I sit most of the day for work, and back taking strain. I'm doing this for the rest of September. Let's see how I go! Hopeful! Thanks doctor Goodman and Team! Bless you!
@@arleneg6040 Would you recommend the book?
@@XGDragon Hi Stan. I didn't love it. Here's why : holding the book open while getting into a posture was not fun. It just felt cumbersome And pointless. I'd suggest the app, if it's something you can afford. Or just continue with the video here. Go well and I hope you find what fits /feels good, for you. 🙏🏻
Does this work?
Cured my sciatic pain. Couldn't move in bed. Eventually started walking to loosen up. Two months of this everyday and it's gone. Thank you.
Update: At worst now I get a tight lower back from sitting too long. Messes with my posture. I do this, then I'm good to go. My continued thanks.
@@leunathanful Updating after three years? Impressive. I'm assuming it's still going good today?
It's 2024 and I am coming back to these amazing exercises for the lower back again as they have helped so much in my healing journey !
Please don't ever take this down. I've had lower back pain for years and after doing this for a week my pain has significantly reduced. Thank you so much!
Download the video to your computer so you always have it.
@@-sd8ze943no shit sherlock
Thank you GOD FOR REUPLOADING THIS
Do you do this regularly
@@Ryan_Daley every day
@@zacktelander no back pain ever.
Wow THE Zack Telander
Is that god......I thought he'd be taller.
This is the best video to help with back pain. Ever. Made. To those who made and uploaded this again - I’m assuming it was put up after some time down - this is such a great FREE resource to many people who are struggling with physical pain as well as financial stressors. I urge you to please leave this video up in UA-cam. Monetize it with a long Ad at the beginning, trust me no one would mind that, just please leave it up for the masses.
It’s a gift !!!
Thank you.
I read about this exercise video on Reddit a few months ago, have been doing it regularly since then. Wow! I’ve tried everything I could think of for my chronic lower back and hip pain-nothing kept the pain at bay-chiro, massage, PT, injections, painkillers-nothing. The pain was at times so bad I could not sleep. This 12 minute video is simply amazing. I’ll do an extra set before a long plane or car ride and I don’t get stiff and locked up. I’m so curious how and why it works! Thank you for making this video available to all for free-such a gift.
Now 76, I experienced back pain five or six years ago. A fitness professional ( retired ) - I hunted the internet looking for the best. . . and found it here. As claimed, no back pain ever - after an initial two weeks of routinely joining the three of you young lads daily. Last year, the routine disappeared. By chance, this morning I did another search, and here it is! Such a joy during this time of global madness! I'm gobsmackingly grateful! Many thanks to the upload gods and goddesses!
Thanks for your love and support, it's been a wonderful feeling playing for my fans around the world. Though I rarely comment here, I was attracted by the emotions in your comment. I'll like we get along and stay in touch. Where are you streaming from?
2.5 months in. Almost every day. Changing my life. Posture, strength, flexibility- all in 12, efficient minutes. Thank you Dr. Goodman.
Yes I feel stronger in certain positions, maybe because the sleepy muscles are waking up
Are you still doing it? Anything to report?
@@pleasantturtle2799 yup
@@pleasantturtle2799 do you get taller
I've had lower back pain for 10 years and have tried everything. This video is the only thing that has cured me. No more pain ever! Its simply amazing. Thank you so much!
+Mervyn Mercado maybe don't hit up Big M so often sir.
me too
+Stephan Kreidl 😂😂
Lay off the big Macs they cause inflammation in the body
Very happy to hear, but your physician obviously sucks.
This is literally the best thing ever. The 5.2m views are from the 500 people who do this every day :)
since 2018
Im sorry, its actually since 2016. ...
@@NicolaPanzer time flies..we are closer to 2050 than we are to 1990
Three days of doing this video consistently morning and night, my one sided QL and lower back pain has dissipated. I was suffering for the past two months, couldn’t sleep well and every time I went to ecstatic dance my lower back would flare up and the pain was unbearable! So grateful for these videos, no one should suffer with back pain!
"No back pain ever" - except for the 12 minutes a day your lower back is on fire.
worth it tho
I've been doing this stretch daily for close to a year now and eventually you start enjoying the burning feeling
lol, so true! but worth it for sure it works!
It's like having to be stabbed in the heart once a year to have the body of a 25 year old forever until you died a natural death at 100. Worth it.
@@MrMichealHouse yup been doing it this Last Month and however i Bend my Back it never Hurts
I Love it
I'm an ex-hockey player that's had on-and-off back pain for the past 25 years.
After horrendous pain for the past 6 months with no relief from chiropractic and acupuncture care, I started doing this training 1-2 times daily for the past 2 weeks. My back pain is subsiding more and more every day. I plan to continue this daily until the day that I die.
Thank you!
How's your back pain now?
Very curious as well
tell us how you been now
Chiropractors are a leech on society fucking hacks just crack your back. It's a muscular problem
@@Cheesusrice69222 They really are. Absolute hacks, unless you go to a special one like gonstead chiropractors. That being said, osteopaths are significantly better.
Saw this on tik tok this morning….im absolutely convinced I released some trauma while doing this. I burst out in tears and kept pushing through. After my tears I immediately felt like a new person ! Thank you
Omg I can relate!!! Didn’t cry right after the video but I was able to process so much emotional stuff this week that I had a good cry too!
Is this some kind of joke? WTF
Probably not a joke! Psychological trauma has physical consequences, and physical movement and exercise has implications for trauma recovery. Read pretty much any book on ptsd published in the last 20 years, and they’ll cover this. Weird but true!
@@todossomosanimales I've felt some emotion after super intense physical activity, and usually when it involved finishing a goal (such as the end of a thru-hike). I don't get it coming from a 12 minute stretch, but I also do not have any psychological trauma.
A friend of mine was close to giving up his physical job due to back pain when he found this video and it saved his back and career that he loved. He recommended it to me and having suffered lower back pain since in my teens and surgery in my thirties, I can say that this exercise routine is the only thing that keeps my back pain free.
Eric, you are a genius, thank you so much🙏🙏🙏🙏
Yes, thank you for putting this back on UA-cam! Such an amazing 12 minutes, the most elegant 12 minutes I know. Great intro into your deeper body of work that is Foundation Training.
This 12 minutes routine is a life saver. Can’t ever thank you enough Dr. Goodman!
I’m on my second week of doing this every day. Sometimes twice per day. All the issues with my lower back are completely gone and that weird pain in my knee is also gone. Thanks to AJ Cantazaro for introducing this to me. When you’re in your 50s and still race dirt bikes. Regimens like this are a necessity. This is the best one I have applied and received results so quickly. I don’t see me stopping doing this every day.
This video changed my life. I had partly resigned myself to suffering forever until I found this prior to undergoing major surgery as a last resort. Who would have thought the secrets to a healthy posterior chain lie in 12 minutes available for free. I paid for your private platform for no other reason than to support you and thank you. One small request - add some back pain / sciatica related keywords to this video so more people can find it. I stumbled across it embedded on an obscure blog post. Thank you.
I love the part just before the final lunge stretch when everyone is laughing, because that's exactly what I do every time I'm released from those god awful forearm presses. Good god.
THANK YOU SO MUCH FOR BRINGING THIS VIDEO BACK! IT HAS ALREADY HELPED SO MANY PEOPLE AND WILL CONTINUE TO HELP MANY MORE!
What an awesome workout! I read your Foundation book many years ago and would occasionally do the 10 exercises but this takes it to a whole new level and it’s great having you coach us through it. Thank you for all you do - you’re a genius!
Update: since starting this routine three months ago my dull hip pain on the right side and my lower back pain have completely gone away… Sometimes I’m feeling so good that I forget to do the routine for like a week and I can feel the pain starting to come back a little bit. This is the best way to stretch out your hip and back that I’ve ever experienced and it’s a godsend. It’s also improved my loseness while surfing. Mahalo!!!
How frequently do you do it? Daily?
@@ditz3nfitness - I usually go for theee times a week and makes you feel great! Aloha!
@@MrPipeline100 I'm experiencing lower back pain so bad I can't even get out of bed some morning because of having deadlifted and doing a lot of lifting in general. Really want to try and see if this can fix it
@@ditz3nfitness - Report back; I started having hip pain on my right side from 40 years of surfing and this took it all away. Good luck!
@@MrPipeline100 My pain can be felt as a pinpoint more to the right side of my lower back too from the middle of it. I hope oyu're doing better with it then!
I normally don’t comment on videos but this is GOLD! I’m a semi professional Olympic weightlifter, and every year I’ve been dealing with back pain episodes. I was having another back pain episode since January, could barely deadlift 40 kg without pain(I used to do 130 kg for reps) and sometimes I get pain even resting in bed. After a looooot of AINS, stretching, core work and some other strength exercises it was getting a bit better but still can’t deadlift and so I found this video!! Today is my first day trying this routine and all I can say is that I was suffering while doing it🥲 but afterwards I felt amazing! I’m going to do this everyday!! When I’ll start deadlifting again, I’ll reply this coment on how’s going!! Thank you so much!
How's it going?
I've probably commented on this video 5 times now, but I really just need people to understand how powerful this short short video is on your overall back health and pain management. I love my chiropractor for showing me this 5 years ago - he's amazing but really it was my consistency with these exercises every night that fixed me up. Went from sciatica shooting down to my ankle, and a whole lot of sleepless nights, to almost no pain (let's be honest, bulging disks never quite fully heal...😅). Forever grateful for this video existing! Truly, if you "do this everyday, no back pain ever" ❤
This 12-minute routine has been so helpful to me during the pandemic (and all the hours spent staring at my laptop, working from home). SO HELPFUL. Thank you!
Been doing that for 2 weeks now.
Multiple Osteoarthritis, fibromylagia, surgery on a knee one year ago... didn't think i could find an exercise that is quick and efficient.
When i do the exercise i'm thinking i will die. Each time. But when it is over i feel so good !!! Back pain : less and less. Posture : changing and i take more care of it all day long.
If i can do it at 41 with all the chronic pains i have, i'm sure many people who don't think they can, could do that.
Try it, it is only 14mn and OMG it works !
One week on and the lower back pain which plagued me daily for the better part of a decade seems to have left the building. This is quality stuff and has improved my health and therefore, my life.
Seriously, thank you :)
On a side note, the instruction on this video is efficient and keeps me on task while doing the exercises.
This has been a miracle for me. I was considering surgery after epidurals have failed. I have been saved!!! Thank you!!!!
Same
I cannot describe how effective this routine is. Even if you do it once, your back feels way better almost immediately and better for the next couple of days. Now do it everyday, man does your back ever feel good. The only routine I've ever found that is this effective. No physiotherapist, chiropractor, massage therapist, or medication comes close to how important this video is
This has literally saved my life. I’m only 33 years of age, have been shot in my left hip (25 caliber pistol), fractured my left fibula twice, broken my left big toe, and dislocated my left shoulder. Could barely walk, doctors wanted to do surgery or prescribe me meds and I didn’t want any of that. Started doing these stretches about 3 weeks ago and feel better than I did when I was 25! So amazing. crazy how doctors never want to find the root cause of issues and resolve them…
Keep at it!
This video has helped me every day for the last 10 years + twice a day for the past 4 years: Over 5,000 times. It is my only relief from chronic lower back pain (plus cutting sugar). THANK YOU!
That’s exactly how to use it.
This video never gets old. I have loved it from day 1. Please keep it up Eric!
Without a doubt 12 of the best minutes I spend on myself everyday. My back feels incredible thanks to this routine. Thank you!
This is, the absolute best, back/core training I've ever done.
I love that the more you do it (and I've been doing this 15 min workout for 7 months),
the harder it can get - as you focus on your form.
After just a few sessions of this I decided that it's a life goal to travel to the U.S. to enroll in the Trainers' course. I'd like to be an accredited instructor.
Thank you Dr. Goodman, you're a legend of note!
It felt like I was heading for a wheelchair as my back pain continued to progress over the years. Spent $$$$$ on doctors and chiropractors. They could not find anything and the exercise they gave did not help. A friend recommended yet another chiropractor who told me about this video. This video has been unbelievably helpful for my back pain. You have to put in the work though. If this exercise is done diligently you will see results within a week if not earlier. I was so desperate for relief that I started doing the exercises twice a day for the first week. Couldn't be happier.
This changed my life. I know I’ve already posted on here but yes I’m here 2024 and I’m grateful for your help doc. God bless you
I figured out why this works so well. It condenses a days worth of pain and struggling into 12 minutes. It is tough to get through, but there's no pain left over for the rest of the day.
my knees are on fire right now - but yes back feels so much better...
Been doing this off and on for 3 years... one of the most helpful videos I've found for alleviating back pain / tension while cycling. Cheers + thanks for sharing this.
This is the best lower back exercise ever! I have been actively doing the Foundation Training original for the last 6 years, usually twice to three times a week. Dr. Goodman kept me active, cycling and outdoor activities, I am so thankful for keeping this video active on UA-cam, and have referred lots of folks towards him. THANK YOU ERIC GOODMAN!
I’ve done this routine hundreds of times over the years. Sometimes months will go by and I realized I haven’t done the exercises and my body will remind why I was doing them in the first place (ouch! Back strain!) Then, back to doing this 12-min routine of exercises and relief…
Thank you Eric!
Eric, i promise this is getting me through this pandemic. Losing friends, losing job, fear and lonliness... because of these and other FT videos, i'm actually stronger than when this shite started. Please please keep this video and others up, please. Thank you.
Best of luck to you!
Go-to stretch for 6 years now. Effective, energizing, inspirational. I feel like I know the 3 of you like good friends.
I've tried various exercises for my lower back pain but this one I know is hitting the EXACT area that I need. Thank you.
This workout is curing my lower back pain like a miracle. So grateful for it!
Changed my life. Radical improvement in a 5 year back condition after doing these exercises regularly. Thank you Eric!
I’ve now done this routine 21 times over the last 26 days. My back and overall movement feels much better. I usually have to take a short break during the legs stretched wide part. I commented 4 weeks ago & I’ll end with the same remark, I’ll be back.
My number 1 recommended video to patients with any type of core, low back, lower extremity or spine issues. Thank you for keeping this on youtube for so long!
This is really great. Been doing this for the past 2-3 weeks trying to perfect it. I usually get backpain when I stand up for long hours working as a waiter but don't anymore. I think my posture may have improved (hard to self analyze), definitely feel stronger. Purchased the dvd to try your other workouts. Thanks!
I have now been doing this 12 min. FT training video for 5 years. I'm 66 years young and I truly believe it has helped me immensely. I play golf and it is imperative that my gluts are strong and my back can hold up to the force that allows me to deliver maximum velocity. I am grateful for Eric's depth of knowlege.
I’ve been doing this workout for years now basically every single week of my life. I never said thank you so, thank you for this man.
I was referred to this video to help with my posture, but this is so much more. I must do for desk warriors with weak lower backs.
I am a physical therapist and I herniated a disc last June. This video has been part of my rehab for learning how to really stabilize my lumbar spine and I've made tremendous progress. Truly grateful for your work!
Thank you Eric!! I’ve been doing this a few weeks now and my back health is feeling better than it has in years!! 🙏🌞
Here because my posture is absolutely horrendous and every time I’ve tried to fix it in the past, my back pain got so excruciating I had to stop. Gonna document my journey :))
Second time I’ve gotten through the video all the way through, and I already noticed it was much easier (but by no means easy in general) to get through the whole thing. I still tremble throughout so many of the exercises, but at least I can hold them.
Keep us posted . Going through the same thing with neck and TMJ issues.
You asked for comments from long-term users. Here's mine: I've done this 12-minute exercise 4-5 times/week for two years - for the core, balance, and overall integration rather than for back pain, which I never had too much of a problem with in the first place. Having said that, any time I do anything that *could* result in pain - like shoveling the heavy, wet snow we got this week here in the Northeast, and then doing a tabata class at the gym - I make a point to do this exercise. And like he says, "no back pain ever." Last year we moved houses, and I was lifting everything from boxes to couches to elliptical machines (and not always in the wisest of manners). Did the founder - no back pain. BTW - and for what it's worth - I'm 50 years old and in the best shape of my life. I plan to stay that way by keeping my back and core healthy - using things like this video. So, thank you.
drop ur core routine too old man!
I'v been coming back to this exercise for years! So good!
I just did this for the first time and first of all: omg i was dyyyying lol and second: it gave me instant relief! 😭😭😭🙌🏻 cannot wait for every new day to come to do it again and again and never feel this back pain anymore, thank you so much 🥹🙏
I prayed for help to end my chronic back pain… and this video is the answer to that prayer. Thank you.
After 5 days of doing this, the pain in my lower back went away. I am going to continue everyday I can to see even better results! Thanks so much!
This video has helped me more in the last 3 weeks than 20 years of Chiropractic adjustments and it's free but equally important I don't have to leave the home sit in an office.........
Good video brother from a fellow teaching expert of stucco and or plaster.
Kirk giordano plastering
Kirk Giordano plastering Inc. By the way I think u are the beat on youtube I've seen so far old school plasterer
Hey Kirk, great seeing you here. i'm only 11 months behind :P
Bless you for keeping this posted. It is a great routine, and I come back to it every time I stay away from it for too long. LOL. It is essential for me and my back when I travel. I tried your new one, but this one works better for me. Thanks for all you do.
You saved me. Im 23 years old and i couldnt do jiujitsu because of the awful pain i had in my lower back. I went to countless specialists and they couldnt even come close to relieving the pain one bit. After researching for months i found this video and i feel like new. The relief. Thank you so much!
That's exactly me right now LOL
I am a 28 year old female who got a diagnoses of a herniated L4/5, scoliosis (thoracic rotation to the left), and spina bifida occulta in my L5 when I got an MRI and x-rays from a chiropractor in September. Back pain was preventing me from doing my job as an environmental scientist, the chronic pain was depressing me, my relationship with my significant other suffered (and ended), and I couldn't lead the active lifestyle I once led because of this pain. After going to a great chiropractor, discovering feldenkrais, then having that feldendrais practioner mention Foundation Training, I have greatly reduced back pain and discomfort! I have done this video for a little over two weeks now and I can tell the days I don't do it because my back and hip muscles that were inhibited so long from the herniated disc bother me. I am so thankful for this training. It has changed my life, given me another tool in my toolbelt of healing, and I have been sharing this workout with family and friends excessively! Thank you so much Dr. Goodman!
Lindsay Martindale how you doing now?
I've been doing this workout 3-4 times a week for about a month and my posture is much-improved. I also feel like my core strength has improved. Thanks Dr. Goodman!
Dr. Eric Goodman i cannot thank you enough for this video. It's incredible! I had back pain in the last 2 years caused by a disc protrusion. I tried everything... Chiropractor, deep tissue massage, physiotherapist, kinetotherapist, core work, stretching exercises. Temporary relief and after, another flare up with big pain and numbness in my legs and hips. I found this by accident and gave it a try. I felt an instant relief after the first day. Five days in a row now and i can say it's the best exercise routine i ever did. Amazing and simple to do. God bless you man.. i hope you have a happy and peaceful life because that's what this routin gave me. I must say also that i am a certified PT so i understood very fast how to do the exercises corectly. My advice is to take a pt if you don't know how to do the exercises and also use a mirror in the beggining to correct yourself. Good luck!
I just want to say THANK YOU !!! I've discovered this half a year ago and its a massive help with my lower back and hip pain. Once again THANK YOU
I just wanted to thank you for this video, I've been doing the exercise about three times per week for about half a year now, and it has helped me a lot with my back! Thank you so very much!
I have been training and competing in brazilian jiu jitsu for over 5 years and hurt my back deadlifting. I was laid up and couldntt hardly move for over 6 weeks. This video changed everything for me. It made me realize how much more I could be doing to protect my back. Thank you so much, Eric!
I have been doing this workout for roughly 6 years now. If it wasn’t for this work out I truly believe I would be not able to work or do any of the things I love to do if I had not started to do this routine!!
I'm having lower back pain for over a year now and it really affected my kitesurfing.....
I've been doing almost everything (from yoga to pilates) to get rid of it but nothing really worked, until THIS!!!!!!!
THANK YOU FOR THIS UPLOAD!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I have been doing this almost daily for the past 4 weeks. My back and hips are in much better shape now. This exercise works miracles for anyone spending a lot of time on a bike and behind a desk.Thanks
This works great. I've been building homes for 19 years and been feeling it big time as of late. This every morning has almost eliminated all my low back pain. Just saw the NEW 12 minute video. Can't wait to do it. Thanks so much for this. I can continue to provide for my family because of it. 👍👍👍👊👊👊
I cannot overstate how much this video has helped with my ongoing pain. Strangely, traditional PT greatly increased my pain while simultaneously strengthening my muscles so I couldn't stick with it, and over the years I've tried so many, many things both tried and true as well as strange and novel but to no avail. I want to profoundly thank Eric Goodman. These exercise have changed my life.
I am so grateful for this video. Thank you for keeping it available! Even though it can be a very painful process to stretch all these muscles out, it really does fix all lower back pain that may arise from a hard day's work.
Loving this routine. Between rougnecking on an oil rig for a while, green chaining in a lumber mill, and years of capoeira, my lower back has taken quite a thrashing. Been practicing yoga for a few years which has been a great help to core strength, but the specificity of these exercises is amazing. Feels like my lower back is injected with magical warm liquid goo every time I practice this. Thanks for sharing.
Bless you guys for making this available for free. I bought the book and the videos, but this set...these 12 minutes are my favorite. May I suggest that your next downloadable video set contain this segment? Thank you for all you do. Semper Fi!
Been here since 2013 and these guys never age
I'm a survivor of a blown L5/S1 disc and a Brazilian Jiu Jitsu athlete/competitor. I was referred to this video by a fellow BJJ guy. I have done everything (chiro, yoga, PT). I lift 2x a week and train BJJ 2x a week. I only just did this series for the first time last night, but I was shocked at two things:
1. How challenging it was, considering I deadlift/squat regularly and I am by no means low on muscle.
2. How amazing my entire back felt when I was done. Sure it was hard and I felt a lot of that good burn you get when you deadlift...but the feeling of my back being very loose and moving easily was shocking in its intensity.
I am absolutely going to be doing this sequence every day for the next 30-60 days and I will gladly post another review with my long term findings.
If this is able to reduce my pain and increase my mobility, it will be a gift to me beyond measure.
parabellum9x19 keep at it, as often as possible. it may give you more than you can imagine.
Foundation Training Dr. Goodman, this may be the wrong place to ask you this, but I've been researching how to increase shoulder mobility and correct thoracic kyphosis. I understand that foundation training focuses primarily on the core of the body and proper hinging, so I was wondering how much of affect it has on the upper body or if you have any exercises that, more directly, target these areas. Thank you.
How did it go?
A month later, how do you feel?
Alexander Andreassen So I've been doing this as part of my daily routine for about a month now and so far I feel good. It has not been a miracle cure, because the plain truth is that I am living with about 1/2 of a disc between L5 and S1, and that is something that no form of strength training is going to repair.
But I do feel that this exercise helps. It activates my lower spinal erectors, piriformis muscles, and my glutes and hamstrings. I think that this is a nice addition to my current lifting routine.