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Standing Founder Exercise - Foundation Training Basics

Foundation Training is a form of exercise that focuses on the proper alignment and movement patterns of the body. It helps improve posture, reduce pain, and increase strength and flexibility. One of the key exercises in Foundation Training is the Standing Founder exercise. In this article, we'll explore the benefits of this exercise and how to properly perform it.

What is the Standing Founder Exercise?

The Standing Founder exercise is a fundamental exercise in Foundation Training. It is designed to improve posture, strengthen the back and core muscles, and decompress the spine. This exercise involves standing with your feet hip-width apart, engaging your core muscles, and lifting your chest while pulling your shoulders back and down.

Dr. Eric Goodman, the creator of Foundation Training, developed this exercise as a way to combat the negative effects of prolonged sitting and poor posture. By performing the Standing Founder exercise regularly, you can improve your overall posture, reduce back pain, and increase your body's overall strength and flexibility.

Benefits of the Standing Founder Exercise

The Standing Founder exercise is an essential exercise in Foundation Training. It offers a range of benefits that can help you improve your overall health and well-being. Here are some of the benefits of the Standing Founder exercise:

  1. Improved Posture: The Standing Founder exercise helps improve posture by aligning the body correctly. It encourages the shoulders to be pulled back and down, the chest lifted, and the spine lengthened.

  2. Reduced Back Pain: Foundation Training back exercises, such as the Standing Founder exercise, help reduce back pain by strengthening the muscles that support the spine. When the muscles are strong, they can better support the spine and reduce the risk of injury.

  3. Increased Strength and Flexibility: The Standing Founder exercise is a full-body exercise that targets the core, back, and leg muscles. By regularly performing this exercise, you can increase your overall strength and flexibility.

How to Perform the Standing Founder Exercise

Performing the Standing Founder exercise is easy, but it's important to do it correctly to reap the full benefits. Here are the steps to properly perform the Standing Founder exercise:

  1. Stand with your feet hip-width apart, with your toes pointing forward.

  2. Engage your core muscles by pulling your belly button towards your spine.

  3. Pull your shoulders back and down, and lift your chest.

  4. Keep your weight balanced between your heels and the balls of your feet.

  5. Hinge your hips back behind your heels.

  6. Reach your arms straight up towards the ceiling, keeping your shoulders pulled back and down.

Decompression Breathing

Another important aspect of Foundation Training is decompression breathing. This technique involves taking slow, deep breaths while engaging the core muscles and lengthening the spine. It helps decompress the spine and improve overall posture.

To perform decompression breathing, follow these steps: