Posture

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Kasper
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Posture

Postby Kasper » Mon 14 Jan 2013 15:30

I'm doing foundation training for 4 days now.
And I think it's something really special.
Gives me some similar results as yoga posture wise, but it takes me much less time.
Another benefit from foundation training is that you can do it literally anywhere. You don't need special equipment.
Besides better posture boost your CP, I notice that I naturally do breath holds when I do those foundation postures.

For lower back tension, it is the best thing I've ever done.
For upper back tension, it is quite good, but I think some other yoga postures can be more effective.
check out: http://foundationtraining.com/home/

Maybe we can write some posture manual here one day. I think this is one of the most important things health wise.
Something which helps me with upper back is this:
Recently I received some new advice. "Hold your chest in front of your chin." No, you can't achieve it, but the attempt activates the right muscles for me. Sitting and standing. My shoulders naturally drop back, palms face inward, upper back straightens COMFORTABLY with that one movement. I also find myself breathing from my diaphragm without thinking about it, and the posture leaves me feeling energized rather than frustrated from trying to manipulate my shoulders into position. Try it if you struggle with your upper back.
This is also some very good advice:
mercola.com wrote:Starrett recommends a five-step series of body “reorganizations” or realignments, done in the following sequence:

1. Stand up with your with feet pointing straight forward or slightly inward.
2. In the interview Kelly recommends that we realign the pelvis by simply squeezing your butt tightly, we would like to add that this will be more effective for the majority of people if also told to internally rotate their feet 10-15 degrees (big toes slightly towards each other), roll feet to the outside of the arch and then try to pull the back of the legs together without the heels moving. This will allow the thigh and butt muscles to work together; the squeeze alone is otherwise less effective.
3. Create some tension in your core by slightly tightening your abdominals (this is not an extreme tightening – just to 20 percent of your max)
4. Correct your shoulder position by externally rotating (think of unscrewing) your shoulders and arms (rolling your shoulders back), which brings your shoulder blades closer together, your chest up and forward, and your thumbs pointing away from your body
5. While keeping your shoulders externally rotated, turn your hands back to neutral, so that your thumbs are now facing forward
Read more here: http://fitness.mercola.com/sites/fitnes ... tting.aspx
overkees
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Re: Kasper's thoughts

Postby overkees » Mon 14 Jan 2013 17:41

One word: handstands

Walking pulls your spine downwards. Handstand pull your spine upwards. You instantly feel better.

I really wonder why nobody talks about this on the posture correction websites.
fred
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Re: Kasper's thoughts

Postby fred » Mon 14 Jan 2013 18:21

I have done the 12 minutes to perfect posture here : http://www.youtube.com/watch?v=4BOTvaRaDjI

I feel more straight and my weight is on my heel now. It feels quite good. I am gonna do this workout every day!
Thank's Kasper!
Kasper
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Re: Posture

Postby Kasper » Mon 14 Jan 2013 23:22

This workout is quite advanced, I would recommend starting off easier. Look here: http://foundationtraining.com/video/fou ... 2_minutes/ (Not for Beginners)

Only after doing 15-20 founders, I really felt the sensations Eric Goodman was talking about.
A good indicator if you do a founder correctly is if you're muscle begin to shake.
Sweating is another one. In this interview Eric Goodman is talking about that:
https://www.youtube.com/watch?v=HKH_JVlTGDQ

I've ordered their DVD download. I think many of this you can find on the internet, but if you really want to go into foundation training, it explains all the exercises in detail.
http://foundationtraining.com/store

One other thing I like about foundation training, I'm sweating much easier since I'm doing this.
After a training session, I went to the sauna, and I was really sweating like never before.
Sometimes, my body just won't sweat, even in the sauna, which gives me overheating symptoms.
One word: handstands

Walking pulls your spine downwards. Handstand pull your spine upwards. You instantly feel better.

I really wonder why nobody talks about this on the posture correction websites.
I don't see myself doing a handstand, don't you need some technique to do that ?
My yoga teacher was quite fond on handstands, but there we used tools like this: http://www.criticalalignment.nl/nl-NL/p ... Tools.aspx
Which makes it a lot easier.
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Oscar
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Re: Posture

Postby Oscar » Tue 15 Jan 2013 13:22

If you have posture issues, then teaching/training your body to adjust to another (possibly problematic) posture might not be the long-term solution you're looking for. A more long-term solution might be the Alexander Technique, since it involves 'listening' to your body and let it find (with guidance) its own, individual, ideal posture. Of course if a work-out is what you want, then the AT is not the solution.
Kasper
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Re: Posture

Postby Kasper » Tue 15 Jan 2013 19:29

A more long-term solution might be the Alexander Technique, since it involves 'listening' to your body and let it find (with guidance) its own, individual, ideal posture. Of course if a work-out is what you want, then the AT is not the solution.
I've heard a lot of good things of the Alexander Technique, but do you think foundation training may not be a good long-term solution ?
Eric Goodman has studied the Alexander Technique as well, and I think he may be on the same line as you are.
Foundation training is not just a quick work-out, and without listening to your body, it's very hard to do those exercises correctly.
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Oscar
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Re: Posture

Postby Oscar » Tue 15 Jan 2013 23:52

I think that purely for posture, the AT is the long-term solution. The foundation training seems to be good for an overall stronger body (strengthening fundamental posture and primary movement muscles) and might well be able to build upon a good posture as acquired with the AT. A crude analogy might be: first fix the skeleton (AT) and then work on the muscles (foundation training).
I couldn't find that Eric Goodman has studied the Alexander Technique, only that he did chiropractic.
Kasper
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Re: Posture

Postby Kasper » Wed 16 Jan 2013 09:36

I couldn't find that Eric Goodman has studied the Alexander Technique, only that he did chiropractic.
He talks about this in this interview: https://www.youtube.com/watch?v=Bsbz8qxPGNs (3:10).
first fix the skeleton (AT) and then work on the muscles (foundation training).
Not what Eric Goodman recommends, but in which way does AT fix the skeleton ?
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Oscar
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Re: Posture

Postby Oscar » Wed 16 Jan 2013 20:42

Yeah he mentions it, but not that he is a (certified) teacher or officially studied it.

During our lives we acquire certain habits of posture and movement. Some of these might be 'good', others 'bad'; we might use too many muscles, and/or wrong ones. The AT uses the relationship between head, neck, and back - the so-called primary control - and their principle of non-doing, to unlearn these habits and let new habits form themselves. This is not done by forcing those upon the body, as happens when actively training them, but by "letting it happen" under the guidance of the teacher (and your own). In the end this changes the use of the skeleton and muscles to a more natural and efficient/economical habit than before. It's a bit hard to explain, and I'm not even an AT teacher ;)
fred
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Re: Posture

Postby fred » Thu 17 Jan 2013 07:09

Kasper wrote: I don't see myself doing a handstand, don't you need some technique to do that ?
My yoga teacher was quite fond on handstands, but there we used tools like this: http://www.criticalalignment.nl/nl-NL/p ... Tools.aspx
Which makes it a lot easier.
Handstand requires good flexibility and strength to maintain a hollow position :
http://www.youtube.com/watch?v=99OfU8SXTTo
overkees
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Re: Posture

Postby overkees » Thu 17 Jan 2013 07:25

I do a handstand off the wall, this way I can stay stretch much better because my spine stays ererct. If you do the typical handstand to the wall you will overarch.

Im trying to go from the handstand off the wall to a free handstand, but have to get more confidince in this.
Kasper
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Re: Posture

Postby Kasper » Mon 28 Jan 2013 14:44

Eric Goodman seems to be a fan of IntelliSkin.
A t-shirt that automatically put you in a better posture.
A little bit expensive, but maybe this is something useful for people with posture problems.
I was thinking that sleeping with such a thing may improve morning CP.
fred
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Re: Posture

Postby fred » Mon 28 Jan 2013 18:56

overkees wrote: If you do the typical handstand to the wall you will overarch.
You can do handstand stomach against the wall. This way you can keep your pelvis tucked more easily.
fred
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Re: Posture

Postby fred » Mon 28 Jan 2013 19:00

Kasper wrote:Eric Goodman seems to be a fan of IntelliSkin.
A t-shirt that automatically put you in a better posture.
A little bit expensive, but maybe this is something useful for people with posture problems.
I was thinking that sleeping with such a thing may improve morning CP.
You can use a strap to improve your posture, as showed here : http://www.youtube.com/watch?v=bxss2K4W ... FC&index=5
Kasper
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Joined: Sat 24 Apr 2010 12:48
Location: Utrecht; The Netherlands

Re: Posture

Postby Kasper » Fri 08 Feb 2013 10:52

http://www.youtube.com/watch?v=zyUBaN_u_Pg

This is a very good beginner foundation workout.
I'm doing this daily at the moment.
I notice that when I'm to put myself in real good extension, foundation training is whole different experience.
Here eric goodman describes how he defines extension at 43:15:
http://www.youtube.com/watch?v=Bsbz8qxPGNs

I guess the lung stretch (in that workout) is a very effective way to get yourself in extension.
When I'm able doing foundation training when I'm really extended, I begin to sweat, heating myself up, and feeling much more active (probably increasing metabolism) after doing only 1 founder (2 min.). Especially now, it's quite cold in the netherlands, I really like that I"m able to heat myself in 2 min. :)

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