Lengthen Your Spine

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.

[davidp]

I've been surfing for 50 years, and my body hurts almost everywhere as I've aged. My chiropractor said my spine looks like I was in a serious rear end car crash everyday for the last 365 days. I tore my shoulder recently, and have been rehabbing for about 6 months, slowly getting back in the water. I was surfing a few weeks ago with a 70 year old guy, who was ripping. He told me about how Foundation Training helped him . . . and as I thought "any port in a storm" . . . I decided to give it a try. I've now been doing this for the past few weeks, and IT'S CHANGED MY LIFE! Seriously the best thing ever, especially the time spent vs benefits. Thank you, thank you, and thank you again, David

[rebeccabolter]

Doing this every day since lock-down .. my back pain’s gone. Amazing!

[Sk-elvk]

I've done this 4 days in a row and feel amazing after everytime

[DJLim]

This saved my life. Been doing this from 6years ago. My back got way much better. Thank you goodman i still watch it.

[LovinDebsFits]

This Works!! Thank you!! I will be 59 next month and I suffer with lower back pain, deterioration in the lower disc. I really struggle with pain in the morning even after getting a new mattress for my bed. I “had” trouble lifting my legs just to put on my pants due to my back pain. I’ve only done the exercises for about 5 Consecutive days and I have major improvement since day one. I ordered the book, but I haven’t really had much time to check it out because we’re still recovering from a major hurricane that hit last year. I’m currently working on and painting my home for almost 2 months now which definitely makes my back pain worse, but thanks to you guys I can carry on… Blessings

[Kuiriel]

This made me cry. Not because pain but because i have been trying to understand how to stretch the part that has been bothering me feeling squashed and this was it, such a helpful stretch. Thank you

[shanajoris]

I have the book and also follow the other 12 minute video with more exercises and recommended it to friends with back pain. You are a genius and also very generous for sharing this online for the benefit of all. These exercises are a very effective a straightforward way to relieve back pain and correct movement patters engaging the right muscles. Thank you so much

[Abbekej]

This is an excellent video. A lot of people dont realize that there are people (like me) that are above the average size of a "normally" tall person. So ive lived my entire teen and adult life as a very tall person. Its is a blessing, I am very glad. With such a great blessing, there does come some negatives though. Back pain is probably the biggest negative there is. A video that discusses this and solves the issue is such a refreshing thing to see. Thank you!

[Glaurune]

This short routine freed me from years of back pain and problems, whereas doctors were completely useless. I just want to say thank you. I've been doing it daily for years now.

[kiminguyen]

I did this exercise 2 days ago and I was in agonizing pain and could barely breathe. I took 2 days off and just tried it again with very minimal pain and I could even do the bending! Thank you!

[drawn]

Thank you for making this available through YouTube. It means a lot. I'm seeing a difference already in posture and back pain relief. God bless you

[XRMTTF]

Was feeling super depressed and suddenly remembered to do this video and take care of myself. Love this workout for pain and also because it makes you stand up tall and confident and kinda literally grow a spine

[tribalequestrian]

Just bought your book. I'm doing your exercises 5 days a week and juicing veg. I am gardening and have to get conditioned before I pull weeds. I bulged a disk from lifting pots and pulling weeds. Thanks so You are keeping me out of having another back surgery, chiropractors, and physical therapy sessions.

[karenvagnoni]

Life changing! This video is perfect length to do every day. For a bit more, I do good mornings during his Intro and wrap up. I also add raising my foot up and down with the side bend.

[suziebush]

This series is amazing! You will be surprised your sore the first few times. My husband has no disc L4-L5, S1 and these are the primary reason he can still work out without pain. I am a sports therapist and always recommend them to my clients with Low Back Pain- every one I know who does Foundation exercises has found them beneficial. - if you have LBP- Take the 4 min to do these!!!!

[cameroncole]

i recently ruined by lower back with an improper deadlift form and after working through these exercises, i felt tremendous relief in my lower back. thankyou for sharing this!

[steli]

I just want to write a big THANK YOU. I m doing this 3 exercises like two weeks now and my lower back feels much better. Thanks again.

[reducibly_complex]

Thank you Eric! I have had chronic muscle tension for years and this is the only thing that has made a significant impact. Definitely recommend it

[markhoyt]

Absolutely relieves my lower back pain!

[vezhguesif]

Those exercises are GREAT. In three days doing those exercises I got results. For all of those who write about doing Yoga, I say that they do not understand nothing about priorities and time wasting. A men should go to the Gym and if really need to improve posture, should do those exercises.
I have tried a lot of exercises and read a lot of books, but I got partial results and did not improve my posture as I wanted to.
Great work Mr. Goodman and thank you.