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.

Who is Foundation Training For?

Foundation Training is for people just like you!

  • People in pain including diagnosis like disc herniations

  • Athletes who want to improve performance

  • Desk jockeys who spend hours at a desk on a computer

  • Teenagers to retirees

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

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?” 


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!