Foundation Training

What Is Foundation Training?

Foundation Training is a movement practice designed to restore the body's natural order and help you find better health. It teaches your body how to properly support itself and move as it was created to do. It was developed by chiropractor and movement expert, Dr. Eric Goodman,to heal his chronic back pain and avoid surgery for multiple disc herniations. This program is not a temporary remedy, but a systematic solution that creates long-term health. Foundation Training enables one to reach, achieve, and experience incredible health and wellness. Move well. Live well.

Foundation Training uses a combination of powerful movements, intentional poses and conscious breathing work to activate the muscles of your posterior chain. When practiced regularly, your pain diminishes, your resistance to injury increases and your body comes to life.

  • Your torso, pelvis and backside strengthen
  • Your hips reclaim their created role as the epicenter of movement
  • Your spine decompresses and space opens throughout your torso
  • Your breathing capacity and oxygen levels increase
  • Your muscles learn to correctly support your structure and posture improves
  • Your whole body becomes integrated and moves more efficiently

Foundation Training Works!

Unless we begin to give our bodies new, corrective input we will remain in a state of complacent adaptation, which is often a place of pain for so many of us. Foundation Training's focus on decompressing the spine through anchoring and deep decompression breathing helps us realign and get much stronger in our ability to sustain better alignment.

3 Focal Points

  • Pelvic Anchoring
  • Decompression Breathing
  • Integration

Time to Undo Complacent Adaptation.

Do you sit at a desk? Do you spend time in a car? We sit a lot and that is a part of what Dr. Eric Goodman has coined 'complacent adaptation':

“When you think of the overall effect our modern lifestyle has on our body it is extraordinary. Our jobs, our hobbies, our comforts, our daily transportation, and our most efficient technology all keep our body in a realm of slow, steady, complacent adaptation to a seated life. This chronic collision between a collapsing torso and an unstable pelvis by way of gravity… enabled so often by technology developed to make our lives better, it’s tragic.   Our posture represents our response to this dilemma. Are we held captive by a posture defined by pain and limitation, or are we enabled by movement and inspired by a body that can not only sustain, but improve upon its ability daily?” 

    Core Elements - Foundation Training Online

    Foundation Training Core Elements is the newest way to apply and reinforce what you learn at your Foundation Training sessions in an all new streaming platform. It contains over 5.5 hours of engaging content including lectures & theory, exercises, focus sessions and incredibly effective, progressive workouts that you can access on any streaming device (computer, tablet, phone).

    The program contains the entire library of Foundation Training exercises - which is awesome to have, but can also be a bit overwhelming. However, as a Certified Foundation Training Instructor, I am able to tailor and customize a specific Foundation Training “prescription” using Core Elements so you’ll know exactly what to do and when to do it. I make it simple and easy for you to stay on your path to healing and wellness with confidence.

    While you don’t have to own Core Elements to experience fantastic results in your Foundation Training sessions or classes, it is a phenomenal tool to bridge the gap in between when I see you.

    • It reinforces all the helpful tips and cues you learn at your Foundation Training session (that you may have forgot!).
    • It gives you a way to practice along with an instructor when your schedule doesn’t allow you to meet with me.
    • Each facet of every exercise is taught in detail. You can rewatch again and again to fully absorb all of the nuances that make these exercises so effective.
    • The program is designed to give you the motivation to practice everyday. This accelerates your progress and gets you closer to your goals.
    • You can take it with you. So whether you’re at home or traveling, you can keep your Foundation Training practice going strong until we see each other again.

    Foundation Training Reviews

    Chris Hemsworth (AKA Thor):

    Until I started doing Foundation Training, I couldn't lift Thor's hammer - at least, not without help from Hollywood magic. The problem was that I had injured my back while shooting a movie a few years ago, and it had gotten progressively worse. I tried all sorts of rehab and strengthening programs, stretching, isolated muscle-building, and more, but nothing ever gave me a long-term benefit. I was alternating between limiting my exercises in order to heal the injury and doing more exercises in order to strengthen my back where it felt vulnerable.

    Then a stuntman on a film I was working on told me about Foundation Training....For the first time in years I felt combined flexibility and strength in places that had previously been vulnerable...

    Like that stuntman, like so many people who have found relief from pain with Foundation Training, I am grateful for the healing.

    – Chris Hemsworth, Forward "True To Form" by Eric Goodman

    More positive Foundation Training reviews:


    Sample Foundation Training Exercises



    Full posterior (backside) integration from head to foot! This exercise will stretch your hamstrings, strengthen your low back, increase hip mobility and bring your spine into extension. When you do it right your leg and often core muscles are trembling!


    Lunge decompression

    This exercise will help decompress the spine through both anchoring and deep decompression breathing while bringing balanced length to the anterior (front) side of your body). It is also a great hip flexor stretch...we all need that!


    Standing Decompression

    This exercise creates a strong anchor for the spine and is an amazing decompression exercise!