Original 12 Minute Foundation Training Workout by Dr. Eric Goodman
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- เผยแพร่เมื่อ 1 ต.ค. 2024
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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?
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?
"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 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
Hello, I'm just wondering did you experience any discomfort after the first few days of starting this? I'm currently on day 3, and have a little ache in my legs and the odd twinge in my lower back.
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.
This might be the most beneficial 12 minutes in TH-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
I don't get why this video isn't more well known. It's a core life movement sequence imho
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
Peter, my dude, we all saw that your elbows were not touching. You're only fooling yourself man, don't make this a silly exercise
Savage
Makes no sense that the elbows touch. At least no one could answer me, why they should touch.
@@feelwundervoll The reason is simple, you get more muscles activated by doing so
@@feelwundervoll there is easy rationale, simple physics. By closing the kinetic chain, (pressing the forearms together and sternum broad as possible) we block forward inertia and provide expansive forces to and through the uppermost thoracic vertebrae where they meet the first, second and third ribs. With this expansion comes direct correlation to increased lung volume potential and increased latissimus contraction. Simple. - eric
@@FoundationTraining happy to see you still active on here. I do this every day for a few weeks already as you recommend at the end of the video. The results are life changing. I'm 33 but had terrible back pain and awful flexibility. 2 years of yoga did nothing to improve my flexibility and notbing for my back problems. One month of this and back pain has gone, I can forward fold to the floor with a straight back and straight legs, and for the first time since being 5 years old, I can sit cross legged on the floor! Thanks. I will be subscribing to the full streaming service soon :)
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.
You will never see me commenting on any videos but this video has saved my life! Instant relief thank you Doc!!
Holy @#$&*)(*. Just finished it for my first time, what a nightmare. I have always been a fairly high level athlete, but have always suffered from low back pain. This workout was amazing, one of the first times I actually felt like I was USING my lower back, not just destroying it. I hope this really does help!
Did this help you bro?
@@keljerel it does help a lot, I'm fairly young and have extreme back pain, this video is the shit. Do it every morning, no back pain for ever. Trust me.
Similar. I’m a pretty competitive triathlete and this workout has made my back so much stronger. And, as Eric says, it also improves your swim stroke!
@@keljerel Yes it really has! I could go on and on about how I can squat, deadlift, etc. now with no pain. But the real impressive thing is I can sit for more than 5 minutes!
@@isaacwolf2806 Did you find yourself having to take some small breaks the first time you did this shit? I’m a pretty decent runner and athlete but damn. Currently trying to recover from mild sciatica from deadlifting and running a lot. Mines more in my piriformis
Holy shit, I never expected to be sweating this much after doing this
haha true story. Did this after getting out of the shower and did not expect to be dripping sweat afterwards
the man is a literal wizard wtf. seriously this is on a completely different level than all other stretch / core workouts
even after 50 times, brian still doesn't get that we're not rotating yet
Classic brian
Also a bit of a slacker, “brain stretch those legs a little harder”
Well he is kinda small
At least Brian lifts his arms high enough, not like 'lazy arms' Peter - every single time it's like he's hoping Dr Eric won't notice, we'll he's wise to you Peter, stop slacking!
Lmfaoooo
hey Redditors that found this video from "life hack" - just completed the 12 minute video ... was not let down by the community
I’ve been found 👁👄👁
Well i managed to get to the 2nd exercise. This is gonna be a long one
Found it from Reddit too - this is life changing stuff
I found this from reddit also...about 6 years ago. Good to see people still recommend it.
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 TH-camrs, although myofascial release will temporarily, only Dr. Goodman has answered the call in my book.
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?
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!
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.
"Oh those guys make this look easy."
Paused the video 5 times just to catch my breath. Just finished and I'm covered in sweat
"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
I have a smaller sample size but I recently pulled a muscle in my lower back, hampering my mobility a bit. Have done this everyday for the past 4-5 days since it happened. I feel fantastic
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.
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 TH-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 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.
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!!!
@@anime-nn9klhello, do you still practice this yoga regularly? If so, has it it continued to be beneficial?
I did this for the first time and my ass muscles are shaking like a mofo.
I know right! I just tried this for the first time, I was shaking like a b*tch on that feet spread far apart exercise
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
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 🤙🏾
film yourself or be watched by a friend at least once, it will help you to have a proper form
I just use a mirror. Same for lifts
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 :)
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 !
it feels so good i started laughing XD
Me too!
Same here! I was trying so hard not to wake up my roommate!
True story
just one more minute thats all we're doing
said by Satan himself
absolutely brutal
Those words are music to my ears because I know I'm nearly done 😂
I felt that
wafi84 z
I’m on day 1. Recommended from a friend with a herniated disk that swears by this daily activity. Let’s see how this goes!
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!
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.
Ive just done this for my 1st time and I feel like I've finally found something that will really actually work this time!- and only in a short time each day- Greetings from Alaska
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?
This is like yoga but stressful.
who says yoga isn't stressful at the begining? haha
I love this comment lol.
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.
Ok ok I’ll buy the rest of the videos lmao
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 !
these comments feel like spam bots til you really do it yourself 😂 this exercise gave me my life back
I feel like I come across as a shill with how many times I've recommended this video over the last 10 years.
Hahah so true
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.
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.
why am i so stupid and coming back to this video when ever I injure my lower back instead of just doing it every day like dr Goodman said it....
You feel the difference instantly and the pain is gone instantly as well, and that's why his approach is the shit!
Pro Tip: watch at 0.75 playback speed for no rush, proper execution!
Calm down, Satan!
Seriously!! 🤣
Pro Tip: watch at 1.25 playback speed when you're fat and out of shape
even wider peter. even wider brian
Do a small amount of this daily, the full 12 minutes whenever you feel like it. I would recommend you check out some of our other videos, this is a very small sample of Foundation Training. If you train frequently you will really enjoy the effects.
Words cannot express the gratitude we all share for your efforts Dr. Goodman! You have created a program that is a gift to humanity in bringing healing and relief to back pain sufferers, while increasing physical, mental and spiritual strength and health for all who apply it! Thank you beyond words and may God continue to bless you richly in your mission to relieve pain and restore lives!!!
I just learned about you and would like to ask if thiscroutine is something I can just attempt in whatever shape I'm in? I'm 50. A healthy weight. Used to teach yoga 5years ago. Havent really exercised much since so ive lost some strength and tone... ok to give this a shot and stop when it gets too hard and try again the following day?
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.
Dr. G: “keep on holding it, challenge yourself”
Me: *passes gas*
Dr. G: “big deep breath”
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!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Ton of positive comments, all with similar situations to me.
01/07/2024 start. i'll be back in 3 months then 6. Lets see.
Exactly 1 month check-in. Slowly starting to feel the difference, comment about 0.75 speed was a brilliant idea. Pain isn't gone but its much less sharp, much less debilitating. Noticeable difference in my low back definition showing its working. Once a day every day and I can't complain on the results so far. Going to continue the process to 3 months and see if I can't get rid of it forever. Best of luck to you all, its worth starting imo.
2 months. Steady going, not all pain as gone but my general mobility is higher and pain has continued to be dampened. Not getting much better but not getting any worse.
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...
if I have learned anything after watching this video religiously for 2 weeks its that Peter needs to lift a little higher
Anyone else have balance issues on the "right leg forward left leg back" and vice versa. I swear I got the balance of skinny legged 400 lb man
Try putting your feet a little more to each side. It's harder to balance if your standing with them in a line.
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.
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
This genuinely works if you have back issues. I’ve had this niggling soreness in my back for years, but this workout has completely banished it. Thank you so much!
I had low back pain for six months. After doing this workout two times, no more back pain. Four months later, it still hasn't returned. I still do the workout once or twice per week.
4:23 hahahaha "what is this guy doing to my routine?!"
Damnit Peter!
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!
Does he say, “fix up your back, get you a little taller- you both look kind lf small”? hahaha
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
Starting my journey today doing this everyday will update on how it goes
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?
This is amazing. It's my 2nd time through and my back is feeling soooo much better. It's only been a few days. Can't wait to see how things are after a few weeks. I've had intense back pain for 8 years. I'm finally optimistic. Thanks for giving us access to this.
Did this cure you finally?
Update us!
OMG. Anyone else doing this at 0.75 speed lol?
“Do ten of these, ok come on up” lol and I’m still on 5
I have chronically tight hamstrings. From time to time my lower back plays up but I don’t really do anything about it and stick to my normal exercise routine. 4 days of this and after each 12 min session I feel great. I am shaking like a leaf during, but know it’s doing good things. I’m incorporating it into my every day routine and hoping for good things!
progress?
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!
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.
Really good stuff - added to my morning routine and it's definitely making a difference. One cue that I would maybe add is to tense the but cheek of the rear leg when in the lunge. Helps keep the hips square and lower back stable :)
12 years later I was directed here. At 26 severely strained my labrum. Will be doing this every day and update you all.
How’s it going for you?
how's it going my man
These exercises absolutely work there’s definitely a reason people still use this today. The tough part is doing it every day consistently I think that’s the biggest struggle.
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
Wow, that was harder than expected…I am sweatin’! I was given this video to do by my chiropractor today as my lower back pain has increased majorly these past couple weeks (I’ve always had lower back pain but it’s been excruciating lately). I KNEW it was due to my weak core! After reading all the comments I’m super hopeful that this is going to help! Once a day…12 mins….I’ve got this!!
You got it!!
How'd it go?
Hi Sarah ☺️ I've been looking for a woman in the comments who is doing this routine to ask if you were able to do the whole thing beginning to end the first time and what shape you were in. Have you kept up with doing this?
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 🥹🙏
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.
I love these exercises, thank you, thank you thank you :D!!! At 10:25 "there is a ", especially for Lance" and every day I ask myself the same question - who is Lance? ;)
Its actually Armstrong lol
Back in the day when foundation training was much smaller, Lance was a guy who had some pain from his sport and coach Eric Goodman helped him with this exercises, this embirro wasn't supposed to be up on TH-cam but they out it here since it had been so long
@tiagocarrelhas Thank you :D for your kind answer, it makes the video more real! I have to stand in the long line of people who are huge fans of foundation training. Thanks again.
@@bbtomas No worries, glad you enjoy Foundation training as much as I do!
I have everything Foundation Training offers including both books. All the exercises are great but this 12 minutes has done me more good than anything i have ever done for my back and hop problems. Even better than the Big Three!!! which are also helpful. I am a 72 year old daily cyclist - 150-200 miles a week. Before Foundation Training i had to stop every hour to stretch but now i can do 3 hours without the slightest problem even when racing young guys:-) Carl A Dixon
The hardest part for me is holding the lunge position with the right leg forward (because he takes extra time to explain everything here) 😆 I've done this about thirty times and now can sometimes make it through the lunges without taking a break,
I wasn't able to do the full 12 minutes but I will get there. New daily routine. Thank you for this great video!
Update us please. I been doing this on the regular for months. Its amazing
right there with you. did this for the first time just now and it kicked my ass
You don't have to do it full, but you can just rest a bit and continue. For me it takes around 20minutes to finish it, but it's worth pushing it rather than quitting.
Thank God for reddit! I discovered this video there on a thread about thoracic spine curvature. With the amount of psuedo-scientific cures for back pain and bad posture, it's so difficult to find any kernel of truth... I'll be doing this from now on 👍🏻
My sincerest gratitude to you, Dr. Goodman, for producing these videos! Following these exercises several times weekly for the past 7+ years has fixed my lower back pain. “No back pain ever” is not an overstatement. This stuff works! 😊
Cheers,
Kevin
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.
Is this a joke? This is impossible to do with back pain. I'll try for a few days anyway but fs (update: okay 12 mins later i feel better) 🤷🏻♂️
hey man do you doing this and further ? , can you tell me if your pain went away after these exercises
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.
Great video, and I had no idea Matthew McConaughey was a physiotherapist.
Figured this video has changed my life so much, that I feel like I also need to share in the comments just that it has - cause it's been so funny that this video was given to me in 2016 with a friend saying it will change my life and back. He was right, and now I sound like a religious fanatic. But it's the most fun thing ever to share this with friends with back issues and watch them go 😧. So here's me adding my comment saying this is literally the best 12min back exercise video on the internet.
Damn this was no joke but my back feels SOLID instead of broken in half. Will be doing this daily from now on.
Edit: been doing this every day for a week, back feels incredible even after lifting weights, sparring in BJJ and holding a fussy newborn.
Will continue forever!
Did u deal with a bulging disc?
Bruh did you come here from r/bjj…cause I sure as hell did
@@kvnboudreaux I did and and think this is pretty incredible, been doing it daily for a few months and has kept me rolling despite regular back issues of old
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.
did this workout for the first time today and I feel like dying haha
looking forward to do this every day
Anybody in the comments that have a herniated disc (l5s1), could this possibly help with the recovery? Suffering chronically for about 3 years now
I have l5 s1 problems and this exercise till now is making me feel better
Been doing this for a week and my back hasn’t been this unproblematic since my early teens.
Edit: can finally get into a deep seated squad again after 4 months of consistency. Take the time
Sheesh already been a year? Still at it
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!
This is probably going to be the hardest thing you're gonna do. Really worth it though, especially for Lance.
.... who's Lance?
Lance Armstrong and his training partner before he was busted for doping. This video was made for them - I think. I read that years ago on reddit.
I thought it sounded "especially for your lats". Isn't that the part where you bring your forearms together and raise them?
Chase Sexton sparked my attention to this training in the Gypsy Tales Poscast (“Chase Sexton explains his flawless technique on a dirtbike”)
This has been a miracle for me. I was considering surgery after epidurals have failed. I have been saved!!! Thank you!!!!
Same