12 Minute Foundation Training by Dr. Eric Goodman
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- เผยแพร่เมื่อ 27 มิ.ย. 2022
- Learn Foundation Training directly from our team ftstreaming.com
Have fun with our new 12 minute routine. It’s a challenging workout designed to help you heal with strength, alignment, breath work and posture.
Find a certified Foundation Training Instructor:
www.foundationtraining.com/fi... - แนวปฏิบัติและการใช้ชีวิต
Thank you so much for making this video. I have struggled with a lower back injury for about 3 years now and I am only 27. This video and the original foundation training have gotten me back to a place where I can actually live my life with no pain. On top of that, I am getting seriously strong. It's hard to convey in a youtube comment just how appreciative I am for resources like this. It can be so frustrating to go to a doctor when you have a back injury and be left with more questions than you had going in to the appointment. Again, thank you so much.
Its true. There's plenty of practice along with content on yt but so much is not worthy.
What was your injury?
@@andrewpal Herniated disc at L5-S1. Originally happened from deadlifting about 4ish years ago.
@@raymondfields8074 Do you still lift weights ?!
I had the same injury and had surgery but was still in pain for ages. Started deadlifting in the summer last year and the improvement is amazing. I also.do.this afterwards
BIGGEST DROP OF THE YEAR, LOVE THE UPDATE!
"Bring 'em up a little higher, Peter" sounded oddly familiar😂
Lol 😂
😂
lol!
Enjoy this new version of a 12 Minute Foundation Training Routine.
Boooooya! Love it
Where is Brian? Did he ever not twist early?
Giddy up. Cheers
Thanks so much for uploading. Have just a couple questions: Do you guys recommend the new over the old or to alternate? For someone just starting the protocol (I've done it five times now) how long does it typically take to start seeing lower back pain alleviation? Cheers.
@@theusersol i believe that without a couple of weeks to a month you’ll def feel the benefits of training. I myself was wondering what the difference was between the two workouts as well. Personally I enjoy this one a bit more because it seems a bit simpler but yet just as challenging somehow. Perhaps it’s the static holds that I find really activate my muscles.
Does anyone else find the more they do it the harder it gets? It's like I'm engaging new muscles every time. Love this video!
Absolutely.
Yes, You can always stretch a little farther …
i experienced the same thing. seems as though the stretches are much more powerful now
Yep, it took me a few goes to start to properly activate and feel each movement. Now every time I do it I understand it a bit more
I have never been so excited for a video in my life. The original 12 minute exercise completely changed my entire life.
Agreed. I 100% agree. The original saved my life. A life of chronic pain, immobility, depression. Foundation training changed everything. I realized the absolute importance of STRENGTH, especially for our backs. Stop stretching pain, start training it. Foundation training. I got lazy over the past few months and stopped - I woke up with an aching back and said "NOPE! NOT PLAYING THIS GAME!" And here I am - surprised by this brand new iteration! Can't wait to try tonight.
I have done the original video HUNDREDS of times over the years, thank you for all the work that you do!
Same. I know the lines of that video inside out.
@@Thefire591 Brian kills me when he tries to rotate early each and every time. Get it right! Yelling at the screen at those points in time help me stay with it :-)
Bruh
Came here from the Gypsy Tales podcast.Chase and Jett are changing the game in motocross and Chase credits this foundation training to his immaculate posture on the bike. I've been doing this exercise for a couple weeks. I have chronic neck and back pain after every race and ride but the hours after this exercise I am pain-free. It always comes back in the afternoon and evening so I will plan to add another stretch session in the evening. I really can't believe how this simple and short exercise actually works. Thanks, Doctor G.
I’m a B/C/Vet Rider and been doing this for about 4 months consistently, recently went to Florida for a week to ride and this absolutely helped my positioning and efficiency on the bike.
I'm also here due to motocross but referred by Aj 😁👌
I'm also here because of gypsy tales
You win at being a good person for sharing this for all on TH-cam. Bless you sir!
The OG version saved me so much from pain and saved me time and expense...what a gift to humanity! Seriously!
I HATE exercising. Motivating myself to continue anything after day one is damn near impossible. Yet for some reason that I don’t miss doing these from day to day. It’s only been almost 2 weeks, but I can feel changes. I am noticing myself walking upright a bit more, and most surprisingly (and just making me happy beyond measure), my singing has improved QUITE drastically - I barely even have to focus on my diaphragm when singing now - folks these 12 minute sessions are LEGEND. Trust.
been doing the original 4x a week for 3 years now. Only time I have back pain is when I get lazy with it and miss a few sessions. This foundation training has been a life saver for me. And this new one is even more grueling 🤣
Dude it's been a game changer. I do it before any big day of activities and I'm a new man for it
Hey Dale, how long till you started seeing improvement with your back pain when you started doing the exercises in the video? Was it instant or did it take a while?
@@tylerscottday There is some instant improvement. Personally I feel like after a long day siting on a chair this workout awakens some muscle that were not solicited during the day. It feels great and relieves pain. But it's worth keeping at it regularly because you feel some long term benefits too once you strengthen those muscles by doing this routine regularly
I agree Dale! I had back surgery 10 years ago then herniated the same disc again and did not want surgery . My chiropractor turned me onto this (and the whole program) and my back is awesome, most pain I get is when I sit in bad posture. This was a total game changer for me! Also have not had to see a chiropractor since! Amazing how many people have back pain that ignore easy opportunities like this to improve .
if i didnt have this in my life, i couldnt work, i wouldnt be able to do my job without it. foundation training is among the few things that i hold, and think of, in absolute respect
Ya Boyz! Da numba 2.....the original changed my life about 10 months ago. I have always struggled with a radical anterior pelvic tilt and insane chronic back pain and f.t. has remedied it. My wife says my anatomy has changed. I surf better, have more energy and am a overall better person. I'm not one to get star struck or overly excited when I see someone famous but a couple month ago I ran into Jesse at the coffee mill in Haleiwa and felt like a giddy 1960's girl seeing the "Beatles" for the first time. The dude was super cool and showed me some new f.t. stuff in the parking lot. I do more powerful turns, punt higher airs and pull into bigger barrels because of f.t. Now im a groupie. Psyched to practice the new one. Mahalos
Yo bro so doing the original 12 minute one fixed your anterior pelvic tilt? Cuz I struggle with that right now too which is giving me pain
Yes sir, I was born with very bad anterior pelvic tilt. Surfing makes it worse and as a profession I am a farmer and I also trim trees and do loads of hard labor which all exacerbates it. Last year this time my back went out so bad that I couldn't walk for two weeks. Around that time I started doing the old 12 minute video and after two month my back pain was all gone and my anterior pelvic tilt started neutralizing. A year later being now I am good but I have to do video on a daily basis to maintain back health etc.
Aina - just wanted to mention that I also suffer from anterior pelvic tilt and feel it is the entire reason for all my lower back pain... I do a lot of skiing, mtn biking, hikng so my quads & psoas muscles are extremely tight... but it is surprising how many chiropractors, physical therapists, massage therapists, orthopedists, etc. I have seen don't even know what anterior pelvic tilt is... So thank you for mentioning it, and I am curious if there are any specific poses in FT that help address APT, or any other tips you might share? do you still prefer the original 12-minute video or do you think the new one is better? Thanks!! - Diane
Aloha Diane, I feel like every movement in the first video addresses the anterior issue. Also getting glutes, hamstrings stronger amd stretching out the front of body is a game changer. It really strengthens the whole core and corrects all the little muscle imbalances. Do the old one twice a day every day and do this new one on the daily as well.
Stretch the quads and hip flexors every day amd drink lots of water, take good electrolytes, and do a high quality collagen. Be very careful with caffeine and alcohol and make sure your not overweight. Keto diet has been helpful for me as well. All these things combined changed my life…..Cheers!
This is like a drug, but positive one.
It's 2 o'clock in the morning and I just saw this. Now I'm too excited to fall asleep.
I'm not sure if Dr. Goodman is aware what kind of movement and happiness he has created around the world.
I'm literally telling everyone with a low back problem about original 12 minutes.
I have been doing it now for two years and two months.
Can't wait to start with a new exercises in the morning.
Thank you! ❤️
Me too 🤙🏼💪🏼💪🏼
I just began for the first time last night and I am just as excited and grateful as you are! *SO HAPPY* you've healed too! God bless!🥰
I don't know, I just find it a little peculiar that Brian rotated when they weren't rotating yet and now he's not in this video
what does this mean?
After watching your foundation workout for years, starting with the original and now with the new one, I just had to make a comment saying thank you, so much, for these free video's that has helped me wonders. I was diagnosed with sciatica, and was on pain killers. I had no idea what brought it on, only that I could barely get out of bed each morning and was way too young to be feeling like this. I was basically hobbled. It went on for months, and even saw medical doctors and chiropractors. Nothing was helping.
Finally for the holidays I was talking to a nephew about my back issues and he told me about Eric Goodman's videos. I said what the hell, can't hurt anything to try it. And honest to God, after just a few days I finally started to feel relief. After two weeks, and off pain killers, my back feels refreshed and as good as new. I still do these videos daily, or at least as daily as I can, to keep things in order. Sure enough I have been fine, even with also having scoliosis and the sciatica I was diagnosed with. Back pain is gone.
Words can't express how helpful these videos have been. Thank you Dr Goodman. Thank you. Many blessings to you and yours.
WOW. Ive been doing the old 12 minute videos for about 7 years, and thought I was in kinda good shape. This stuff is just next level hard. Amazing stuff.
FT restored my mobility after a botched spine injection left me virtually incapacitated. I've been doing it for 10 years now and it literally saved my life. Pain returns only when I slack off with the exercises or sit for too long. Great to see Peter again.
This made my YEAR. The old version was the only video I had downloaded to my phone for access offline.
The amount of excitement I had when I saw this! I’ve never clicked so fast in my life. Thank you, all!
Been doing the old video consistently since I had back surgery 5 years ago at only 21 years old - This new drop was better than Christmas
Agreed. I got hurt at 21 as well. Been watching the first video ever since. This one is a game changer
What??? The original is part of my life now. Awesome to see an update. Thank you so much. This is the magic bullet to my back pain.
Also my man Peter doesn’t age.
Same with all of the other comments here, this stuff is literally life changing. Been slacking over the holidays with my exercise and I feel it when I stop doing foundation training. It not only prevents back pain, it CURES back pain! When I get a flare up, this workout significantly improves my pain. THANK YOU! I can't thank you enough actually
I have a herniated L5-S1 and these two videos have been huge for me, thank you so much
Eric's effort/insight in communicating what you should be looking for in each movement is phenomenal.
I’ve done the original hundreds of times since ~2015 or so! My jaw dropped when I saw this!! Thank you so much!!!
Fun to see Peter again! You look great!! This was good, but for my chronic lower back pain, nothing beats the original with all the good morning moves!
Peter got jacked!
I finish this one off with that lunge stretch from the first video because I miss it
I do both routines. One a day and switch the next. This way I break up the routine-ness. Helps me stay consistent.
@@Keliiyamashita I do the same. I have downloaded mp3-s of three foundation training videos (the 12 minutes and an 8min fun flow) and do whichever I feel like this day. Couldn’t be more grateful to those guys 😊
I've been doing this for a couple of weeks and it has drastically changed my posture. I don't think I could thank you enough for giving me such a gift. ❤❤
I've been doing the original 12 since 2018 after a back injury and it's an absolute life changer. This update was tough and hit differently. I'll probably switch between the 2 alternating. Thanks so much Dr. Goodman!
Great idea!
I came to the same conclusion. I think the first is better for the back, while the second is better for shoulders.
@@stefanosbir3958 interesting! Thanks!! My shoulders need relief!
For me this is the first post in the entire internet that I want to like twice! Thank you so much Dr. Goodman and team for this video!
my chiropracter had me start doing this last month. I started with the simple 4 minute routine first to get an idea of what to do and worked up to the 12 minute one.
this stuff works. in just the month/month and a half ive committed to this practice (i do it 5-6 times a week) my anatomy has absolutely changed. Ive finally been able to develop muscle in my lower posterior chain, and while i used to want to gain muscle there for the sake of aesthetics, it is now to be able to move pain free. I've been dealing with so much lower back and hip pain, i can feel it having an affect on my upper back's posture, but this 12 minute video has been helping immensely. i no longer fear a future that my mother has dealt with, seeing doctors and therapists and getting injections with no relief. Thank you!!!!
THE LEGEND RETURNS!!!! With Peter!! Absolute kings
Foundation is the the best thing that has ever happened to my back, and my body in general.
The classic 12 minute routine is a favorite, I am so grateful you posted this new, updated routine! Thank you for including so many verbal cues, it really made it easier to follow.
Dr. Eric and team, I just have to say thank you. I had developed some chronic hip pain/ snapping right as COVID hit. I tried endless stretches, booked physical therapy, saw a chrio, etc. Had to quit PT when they shut down due to the pandemic. I did the original 12 minute workout regularly, but never got rid of the pain completely.
2 years later, tried PT again, as the hip pain expanded to lower back/QL. 3 months with no improvement, despite some very intense hip, core, quad and glue work. Found this new version, felt an immediate improvement after 1 set. 2nd time- felt something 'pop' into place in the TFL/ IT band area. Haven't had real pain since, still doing this twice a day in addition to my usual workouts.
Now, I'd be eternally grateful for any video or tips on how to stop clicking knees. Both of mine click when squatting or going up stairs- no pain
From what I understand pain free knee noises are just the way some people are. My knees have pain free popped and crunched since my early teens. Check out knees over toes guy for mobility and strength for the knees. He’s legit
Thanks to Jeff Bridges talking about this on the "Smartless" podcast, I already feel a difference in three days. This is perfect for my chronic lower back pain!!!
Within the first month, my back started to hurt. Then I got rid of my lumbar cushion, and I felt better than ever!
The Dude abides
The original 12 minute video has been a lifesaver for me countless times over the years. Can't wait to try the new workout. Thank you Dr. Eric.
Didn't know there was a new one! THE GOAT ROUTINE- THANK YOU!
Yesssss!!! Been doing the original at least weekly for years, and I'm so glad you've finally given us an updated version.
The original one was a game changer for me. A whole year of regular PT to get back to 80% of my previous self and then Boom!, 120% in a few days practicing the original 12 min FT workout.
Lost count of how many friends asked for advice on back pain and the reply was always the same: do the 12 min workout and tell me how you feel. Challenging but definitely worth it.
Thanks for the new version, can't wait to try it!
Am I supposed to be experiencing back pain while doing it or is this wrong form?
@@dailymeds5596 Your back should be on fire, you should be shaking in pain.
@@dailymeds5596 You should feel intension and muscle burning/fatigue, which are both uncomfortable, but I wouldn't call either of them pain.
@@dailymeds5596 If you have back pain to begin with of course there is going to be some pain when doing back exercises.
I just started doing the old version myself because of lower back pain and weak hamstrings and I definitely have some back pain, will report how it feels after it's become a routine.
Boom! This is awesome. I’ve been doing the old one for years, and no back pain. Ever.
Please do more of these! It’s really helpful to see it at both angles. What makes it tho is Dr. Goodmans pointers throughout, it’s SUPER helpful when he notes the details of what muscles should be working and specific stances during the workout. Like the e.g. of not using the deltoids when raising the arms and how detailed he goes about your form. I usually never see this with tutorials which is why I value his so much! 🙌🏼
I've been doing the old workout 4-5 times/week for the past decade. This new update made my day. Thank you!
The original came through in a huge way last year when I was going through back pain. No pain since! Tried the new version today and loved it - will be incorporating it into my weekly routines. Thank you!!
12 minutes of foundation training has done more for my back pain than several rounds of cortisone shots and countless hours of PT. Thanks for keeping my spine and core strong!
Exactly, it's so true. I was just about to have surgery 5 years ago, and I took one final hail mary shot online to find something to help. I found the original 12 minutes and it changed my life. I cannot stress enough to anyone - it doesn't matter what your injury is. You don't have to be as crazy as these guys - just follow along to your own limit. It will get better. The pain will go away. You'll cry when you first feel the relief.
These comments give me hope. Starting this video first thing when I’m over Covid.
Funnily enough, I actually got recommended this video and workout by my physical therapist.
Hell yeah, glad to see you back with a new and improved routine for us all Dr. Goodman!
The first one was a game changer for me 5 years ago after I’d hurt my back trying to squat too much weight before my body was ready. I did it religiously for a whole year after that.
I repeated that same mistake earlier this year.
So I think it’s again time to make this video my morning prayer
Thank you so much for making this video. I have been struggling with lower back pain since I was 21. I am 43 now. I am so happy that I found this. Gratefull for the work you are putting out there. Love from Amsterdam.
I'm a vegetable farmer and these movements are basically the movements of my job every day. I've had back pain for years and have tried so many different exercises, workouts, etc. This is amazing for building the strength I need and the mindfulness cues around breathing and posture to protect my back while I'm working. Thank you so much!
Finally a new 12 minute workout!! Can’t wait to try it tomorrow morning! I’ve been an FT evangelist telling so many people about it and sending these videos to others suffering back/hip/nerve issues like me. FT has given me back my full active athletic lifestyle - thank you Dr. G, Jesse and the whole FT Team!!
OMG I have been doing the old one every day. Love this so much. Thank you!
FT has definitely enhanced my inline speed-skating I've been doing 35 years now. This year when I got on my skates after winter break (and doing Foundation 3x per week) I was absolutely in solid skating body position and able to power through "double push" pendulum technique. Spine was so active, strong and alive for speed! Thank you Dr. G!
Life changing. I want to thank Dr. Austin for teaching and introduction this into my life. After 8 months of daily chiropractic adjustments, I started to notice my right hip hike up higher and higher and felt unbalanced and short on my left side. No one offered up any advice, the two chiropractors I saw told me I did not have a leg discrepancy and that it was super rare and I kept asking and going back daily like why do I feel like shit tho?
Lucky for me I came across Dr. Austin, also a chiropractor but with a completely different approach. It's been my second visit with him and after just one week of doing some FT moves and I already feel way better. Almost back to when life was normal. He sent me this video that I can do in my free time and wow this has helped me so much. I can't believe it. Imagine doing FT for a year how great one can feel.
Thank you for the "old" video workouts. Thank you for the new video workout! This is magic for me.
The new testiment. Back jesus. 🔥
I have been doing the 11:59 video for nearly 5 years; and have now started with this one. One thing that strikes me about both videos is that, each side (left and right) is treated a little differently. For balance's sake, it is probably good to alternate between doing the video as is, and switching left and right.
This update is great! I felt like I better understood what to do with my body while listening to this. In the last one, I struggle to connect to my hamstrings, glutes, hips etc because of a spinal injury. That video I often wondered if I was doing it right. The way you described things in this version helped, like “pushing away the earth” and similar phrases helped me feel more confident I was doing it right
The original video helped me so much, amazing to see there's an updated version. Thank you.
I love how he says "Get you a little taller" in the 2011 video. I have both open right now and I can't stop laughing switching between them. In the thumbnail on the 2011 workout he looks about 5 foot 8, and in this thumbnail he looks like a basketball player. I guess these stretches really work! haha!
I like the original 12 minute foundation video better. My lower back feels way better.
Honestly, I am someone who has experienced lower back pain for several years now. After scrolling through convincing comments, I started doing this exercise at 11PM and after doing it, I felt the lightness and back pain relief though my body was quite unfamiliar and exhausted. By focusing on each one bit by bit slowly and getting along with the moves, I finished the workout without noticing it.
I really could feel some enhanced mobility on my back joints and some engagement on core muscles as well. This is my first day of following this video and I will do everyday at least once anytime. Also, I would like to share my experience and update from time to time weekly, monthly, and yearly. See you! Huge thanks to Dr. Eric! ❤
Great video! Brian looks different.
So good! I am amazed that the smaller and more nuanced the movements, the more difficult I feel it is to perform properly!
I've been using this for a hip injury and it's really been helpful. It seems like I've had way less flair ups since I started a week ago and I've noticed i've been able to walk longer distances with out issues. Thank you so much for making this Dr. Goodman. This is as impactful as everyone says.
Dr. Eric, from Malaysia here. I have been doing the exercise (the previous version) almost everyday, more than 6 years ago! 🙏🏼 Thank you!
Incredible! The original video has saved my back and I'm so happy to see this new iteration. Eric and crew are the best.
So good. Thank you.
It's amazing how good this makes the back feel.
Your old vid was good, and so is this one. Having both of these tools makes for a nice mix.
Much gratitude.
I want to be still be watching this when it hits a million. Thank you a bunch
Awesome! The original has been a part of my life for years and I’m pumped to get this update! Thank you!
Bless you and your team for putting this out for free. This helps me out so much.
Cannot wait to try this! The original changed my life! Great work guys and well done for keeping this content available on here !!! ❤
Almost one and a half year with the original video set.
• Two to five times a week.
• Some shorter breaks (max 10 days) while on holiday and curing Covid.
• When in gym I always finish off with some of Dr Goodmans moves as part of stretch program.
• Almost impossible to have backpain these days :) :) :)
Can't live without this. So thankful to my friend Tom who introduced me to foundation training.
Another divinely inspired video! Both videos are blessings to humanity. There is a place in heaven for Dr. Goodman. Thank you again!
This one definitely has more of a learning curve.
This is unbelievable effective!! I’ve had a tight rigid hips and back pain for almost 30 years. I had instant results in 1 session. I’m going to keep it up
Do this everyday, no back pain ever...
im about ten sessions in and noticing that the pain i usually feel while driving is starting to alleviate. not gone, but definitely lessening. for this alone i am eternally grateful
So glad i found the updated video. Made me happy to see you guys rock it again. Also even more demanding this time around!!
Thank you Dr. Goodman for doing this video and making it available. I bought a couple of your books as well. At 44 years old with a stiff back doing this 12 minutes most days makes me feel young and flexible. I'm able to sprint up stairs like a gazelle lol. Thank you!!
Yesssss. This is awesome stuff right here. New and improved. Thanks Doc. One love from Toronto!
Finally legends are *back*.
Wow, I’ve been following the original for a couple years now and couldn’t believe my eyes when I saw this! SO excited! You’ve helped sooo many people
I've been doing the original video for three months with great success. I tried this one today and feel like I'm starting over. It was challenging, just what I was looking for, thanks.
I have only done this ONCE and can already feel a difference! This is just SO doable and motivating... your explanations are stellar too! *THANK YOU SO MUCH* ... 🥰 (chronic weakness/pain for 8 long months) .... and I have the BEST upper cervical Chiropractor ever...but he does not know your techniques. I will be sharing your work with him shortly! God bless you and all of your endeavors. So grateful ! Truly! XOX
Very interesting. Been doing this for a week, starting to feel a real difference. Thank you
Been doing this for over 5 years now and will be doing it til I'm 95! Best static core strength and flexibility workout there is, especially for tall people! I had terrible back pain after playing football in college and Foundation Training completely changed my body. I feel more coordinated, flexible, and athletic than ever.
Edit: After doing this routine... it's way different than the original. More focus on biomechanics. And It's not easy! Thanks for sharing Eric and team.
Thank you so much for these videos Dr. Goodman
Cool! A new version! This stretches really works for your back 100%. I started doing them almost daily for two weeks due to back aches. Then every other day for two weeks. Then twice a week for several weeks. Now, just once every week or two. Back feels back to normal! When I feel achy, I do the exercises and puff! Gone! This stretches are awesome!
I have been doing the original 12 minute workout just about every morning for more than ten years. This updated workout looks like it would be good to do on alternate days with the original. Peter is even wearing practically the same outfit except his shoes have changed color & the grey shirt doesn't have the Livestrong logo. Thanks Dr. Eric for posting this updated workout!
Found this after hearing your conversation with Chris Kresser. Have had lower back / SI joint paint for 9 months. Variable success with general strengthening & stretching. I will give 12 minutes a day for 23 hrs 48mins of less discomfort any day. Starting today.
You’re such a good explainer and communicator. I love you man thanks for this update!
Thank you Doc, Jesse, and Peter!!
Thank you for this update! 💜 Love it!
Good god, this isn't easy, but I feel amazing afterwards! I just added this to my daily routine, and I will try to record my form and compare it. I'm certain I have a lot to improve. This is one of those things when after you do it, you can feel how badly you needed it. Thank you so much, and I will see you here again tomorrow!
I've been using the old version for a decade! Can't wait to use this version going forward!
Been years that I've been doing foundation 1. I'm loving this more and more! Ty for the updated routine!
Thank you so much for making this!
Thank you so much for posting this! I'm just getting over hurting my back and was going to start doing your 12 minute video again and saw this one posted. I think the original was harder, but I'll probably alternate between the two.
NEW 12!!!!!! YES. Can't wait to add this to my morning. Thank you Dr. GOOOOOOOOODMANNNNNN!!!
I watched the original video from 12 years ago! Glad to see everyone at FT is doing good to this day
I couldn't believe the new 12min vid!!! Awesome!
Loving it so far. I think this updated version is better than the first one.