Original 12 Minute Foundation Training Workout by Dr. Eric Goodman

Learn Foundation Training directly from our team ftstreaming.com
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Practice Foundation Training on your Mac or PC, iOS and Android apps - anytime, anywhere.
Foundation Training is a simple solution that gives you the means to change the way you move and correct the imbalances caused by our modern habits.
Through a series of body-weight exercises, Foundation Training activates your posterior muscle chain, anchors the hips, decompresses the spine, and teaches you to take the burden of supporting the body out of your joints and put it where it belongs; in your muscles.
No matter your age or your fitness level, Foundation Training puts you on the path to wellness.
FIND A TRAINER: www.foundationtraining.com/fi...

[@paulfinn1370]

Eight words at the end of the video guaranteed to set up me up for the day, "Do that every day, no back pain ... ever." After doing this sequence several hundred times over the past 3-4 years, I can confirm it works exactly as described. My knees, hips and back are in better shape than twenty years ago. And all it takes is 12 minutes. Thanks, Eric.

[@fredwardfortyhands7928]

Lydia Dugan this is the kind of discipline needed to actually see results

[@lydiadugan8368]

Again, I will try this. Yoga also helps, but this workout is highly touted by so many people. I have to keep at it.

[@thiaga9]

Dr Eric is a genuine guy. What he says will work. I just now started this 12 minutes exercise. Hip flexor stretching is vital.

[@nicholasroosa]

Appreciate the feedback after 4 years!! This is awesome

[@glenntipton6226]

So I used to do olympic weightlifting, which means I love squats. However, for the past year, I have been having knee and back pain. Would you say if I did this video for the next few months that I don't have to worry about knee/back pain anymore?

[@meaningwarrior7330]

Who’s here in 2024?

[@hevestanna]

Every 2nd day. I alternate between this one and the new one

[@dalejohnson2480]

been here since 2019

[@1one3_Racing]

Unfortunately me. There needs to be a 7 minute workout. The 3 isn't enough and the 12 is too hard for a fat guy

[@matthewsbc]

I’m a mountain bike racer and I came here in 2020 because of issues and I’ve stayed here for maintenance. When I’m 2-3x per week I don’t have issues and when I stop doing it I end up coming back due to issues. So here I am haha

[@thomassloan4804]

Found the routine on Reddit back in 2016. I’ve been doing it weekly ever since.

[@FoundationTraining]

It’s been 10 years since we posted this. Glad that you all enjoy it. Carry on. 🤙🏼

[@dijks350]

Just did this routine, my lower back feels so much better. Thank you

[@jasminjenkins4841]

After 20 plus years of intense lower back problems including hospitalisations Doing these stretches is the only way I can function.

[@tbanucci]

I do this almost daily. It’s the best! One question, on good morning type bends, should my glute muscles tense up or should I let them release?

[@Alahayeshua4u]

To clarify: is "do that every day" a literal or a metaphorical prescription? I know with lifting weights, we generally don't want to do the same exercise every day. Are the muscles around the spine different? Do we want rest days? I've always been a little unsure about what to do every day, and what to space evenly 2x or 3x a week instead. Advice

[@ugurcitil4463]

Thank you. My lower back has been loving these exercises. I’ve done these exercises for 3 days and I’m already feeling my lower back getting stronger but my herniated disc is giving me more pain. Are there any other exercises you could recommend that would help with my herniated disc?

[@Blackjack-rs8vs]

This might be the most beneficial 12 minutes in KZbin history.

[@YogawithAliBeale]

So inspired I can't wait to try this. My students could really use this, so many of us need to just break poor movement patterns. This would do it!

[@MatiDota]

@@YogawithAliBeale i started it yesterday. SO hard. My entire body is shaking

[@mngk69]

I vouch for this comment. Experienced it

[@sh0]

I don't get why this video isn't more well known. It's a core life movement sequence imho

[@unknownsource4359]

Please do not take this video down. This video is a Godsend dropped piece of jewel in these trying times. I do the 12min religiously everyday. My lower back feels brand new. Rinses off my depression and racks up my brain

[@chloebelle4923]

How wonderful!🥰 You've inspired me to try this... I have been suffering for 7 months now. 😔 I hope you're still doing amazing! ☺

[@napaea9460]

Even when I feel depressed and unmotivated, I still scourge up enough energy to do this workout because it works like magic!

[@huiAPPOAJ]

why don't you just download it

[@johnballbrick1631]

@@chloebelle4923 Hi, any improvements?

[@letownia]

I highly recommend watching this video on .75 speed (there is a menu option in the youtube frame). The narrator sometimes asks for 10 sets but doesn't give you enough time. Also the slower you do it, the better ;)

[@NobleGangsta13]

Amazing idea!

[@joebot9309]

I was thinking of speeding it up - cause its kicking my butt!

[@schminke89]

Super dangerous comment, nearly died doing the now 18-minute version 😅

[@Sweetdrownsoda]

Great tip! Thank u

[@TheSlenderMonkey]

This is the only way I'll be doing this now, nice idea!

[@SammieMagallanes]

You will never see me commenting on any videos but this video has saved my life! Instant relief thank you Doc!!

[@georgemtchedlishvili9672]

I had severe back injury. I was not able to even walk 100m for 2 months. I tried all kind of medicine and treatment but nothing could help me. After doing this exercise for 1 month daily my back was fully healed. Right now 3 years later I serve in army as an infantry soldier, doing rucksack marches for 20,30,50,120 km distances and I haven't even felt back pain after that. Thanks for this amazing video course. I recommend this workout for everyone struggling with back pain

[@FoundationTraining]

Thank you.

[@bsamuelss]

What was your back injury? Was it a disc bulge?

[@georgemtchedlishvili9672]

@@bsamuelss yes exactly

[@baaibaai9842]

I do this video every other day , I'm on holiday in greece and wake up early this morning, so as not to wake anyone and with it being a routine thing, I decided to do this 12 minute video poolside. On being poolside there is a toddler face down floating in the water. I dive straight in to pull a young girl toddler out limp and with her eyes literally rolled up into her head. I turn her over and with a firm hammer fist hit the middle of her back a few time which results in her barfing a load of water out and miraculously starting breathing and making noise. What can I say ,I've spent a lot of time with you 3 guys in a morning but this is one I won't forget . Never saw that one coming . This video was the reason I went out poolside. Literally saved a life thank you . Butterfly effect I know but that young girl called Sadie is alive tonight because . P.s still sometimes after to do it in installments:)

[@Seekingtruth-mx3ur]

Wow crazy story.

[@anonymouse5910]

what a blessing. thanks for letting us know.

[@TheMabrook]

"Do that everyday, no back pain ever." True story.

[@justinlord2078]

Agreed. Post back surgery. This is a life changer. I can’t watch without hearing those words at the end.

[@jantje2280]

best way to end an exercise!.... to keep the faith

[@forceview3]

I have a smaller sample size but I recently pulled a muscle in my lower back, hampering my mobility a bit. Have done this everyday for the past 4-5 days since it happened. I feel fantastic

[@spj6897]

12 years later I was directed here. At 26 severely strained my labrum. Will be doing this every day and update you all.

[@ThomasGB123]

How’s it going for you?

[@cons_stylianou]

how's it going my man

[@spj6897]

These exercises absolutely work there’s definitely a reason people still use this today. The tough part is doing it every day consistently I think that’s the biggest struggle.

[@jungshin87]

the man is a literal wizard wtf. seriously this is on a completely different level than all other stretch / core workouts

[@LucGendrot]

Every time I do this routine I read the comments afterwards and it brightens my day and usually brings a tear to my eye. Thank you Dr. Goodman!

[@shapirodeadking5012]

same. love you man, stay strong!

[@SepulchreBrit]

yup. this one is for the all cyclists and WFH folks sat on a crappy chair. this has saved me in the French hills on a holiday with a lower back pain out of nowhere.

[@jovenserrato5500]

It’s 2023 and this is still my go to back exercise

[@stevenmeyer1382]

Same. It's pure gold.

[@tysonjameslee660]

Same. Found it after a brutal back injury in 2013. Still do it as my warmup

[@ericliao2088]

100%. This is such a reliable workout. Simple, quick, but challenging.

[@cashmoneyinvestments]

I must say this works for me. It took two solid months of doing it twice a day, morning and night. However, after 16 years of constant pain, I am finally pain free. I hope this gets to everyone who needs it.

[@azakhi]

To anyone wondering, this really does work. I am a software engineer and I spend more than 8 hours sitting on a chair daily. Sometimes due to busy work I don't pay attention to my posture and end up with backpain. This workout helps immediately.

[@knanzeynalov7133]

Same situation,agreed

[@anime-nn9kl]

I’ve been a graphic designer for over 20 years and it’s taken its toll on my back. Sitting and slumping in my chair for years! Been doing this everyday for almost 2 months. It’s definitely helping!!!

[@LucGendrot]

I love the part just before the final lunge stretch when everyone is laughing, because that's exactly what I do every time I'm released from those god awful forearm presses. Good god.

[@zamzamzamzam101]

1:39 a.m., could not sleep due to my lower back pain, found this video, did it. Now I'm crying because the pain is gone. Thank you!!!!! I will do this everyday.

[@dhirenphotovideo]

1 month later, how's it going?

[@kiddney]

@@dhirenphotovideo didn't wake up

[@Dizzy1989]

@@kiddney yep

[@SonniTheDog]

@@kiddney 😭😭

[@vincentrivers8573]

So that's one of my classifications of back pain... Have you been up at 12 or 3 a.m. searching the internet for some answer some exercise some silver bullet to get you out of the pain? If you haven't... You don't have back pain in my book... When you can't sleep because of the pain, you qualify for that club... Brad and Bob (love them) can't help... Plus a zillion other well meaning KZbinrs, although myofascial release will temporarily, only Dr. Goodman has answered the call in my book.

[@rustymoran7484]

10M views. I estimate 10,000 of us found this and have watched it a thousand times over the years. Saved me from back pain. Thank you Dr Eric 🤙🏾

[@kellywills346]

It's 2024 and I am coming back to these amazing exercises for the lower back again as they have helped so much in my healing journey !

[@_shift]

"Oh those guys make this look easy." Paused the video 5 times just to catch my breath. Just finished and I'm covered in sweat

[@therainmansuite]

I'm a wildland firefighter. I hike up and down mountains with 50 lbs on my back for a living. This workout is the REAL DEAL. It's turning my core into a piece of iron. Thanks for posting it.

[@alen-commentnazi8774]

Woah 7 years ago but how u doing now?

[@chloebelle4923]

Thank you for the inspiration and also for taking on such an important and courageous career! Hope all is well with you! 🥰

[@TheEdelmaster]

Update us

[@kristian6722]

the squirrels got him

[@therainmansuite]

Back is still solid. Knees are a little tender :)

[@cooganbeggs4942]

This is literally the best thing ever. The 5.2m views are from the 500 people who do this every day :)

[@NicolaPanzer]

since 2018

[@NicolaPanzer]

Im sorry, its actually since 2016. ...

[@NatureNavigator783]

@@NicolaPanzer time flies..we are closer to 2050 than we are to 1990

[@Danibrude]

I read about this exercise video on Reddit a few months ago, have been doing it regularly since then. Wow! I’ve tried everything I could think of for my chronic lower back and hip pain-nothing kept the pain at bay-chiro, massage, PT, injections, painkillers-nothing. The pain was at times so bad I could not sleep. This 12 minute video is simply amazing. I’ll do an extra set before a long plane or car ride and I don’t get stiff and locked up. I’m so curious how and why it works! Thank you for making this video available to all for free-such a gift.

[@TheWayofGrace89]

This is the best video to help with back pain. Ever. Made. To those who made and uploaded this again - I’m assuming it was put up after some time down - this is such a great FREE resource to many people who are struggling with physical pain as well as financial stressors. I urge you to please leave this video up in KZbin. Monetize it with a long Ad at the beginning, trust me no one would mind that, just please leave it up for the masses. It’s a gift !!! Thank you.

[@tgpearson]

Been doing this exercise for 18 months about every second or third day since I was run down on the ski hill by another skier. Back was badly hurt and this was recomended to me. Back is in the best shape it's been in years. I'm 73 and love it.

[@_edvin_4865]

3 years later, are you still doing this?

[@blackbull420]

Yeeeeeeee budddayyyyy

[@brianbourke5874]

Does it help with posture

[@Xaynor-]

_Edvin_ they never reply 😂

[@dexgen4809]

@@Xaynor- 76 now, he might be dead.

[@johnbarrett6365]

Please don't ever take this down. I've had lower back pain for years and after doing this for a week my pain has significantly reduced. Thank you so much!

[@-sd8ze943]

Download the video to your computer so you always have it.

[@knanzeynalov7133]

@@-sd8ze943no shit sherlock

[@virtusleather]

This video has saved me as an ICU worker on my feet all day. I've recommended it to no less than 50 people. Thanks brother!

[@feistycherub]

Now 76, I experienced back pain five or six years ago. A fitness professional ( retired ) - I hunted the internet looking for the best. . . and found it here. As claimed, no back pain ever - after an initial two weeks of routinely joining the three of you young lads daily. Last year, the routine disappeared. By chance, this morning I did another search, and here it is! Such a joy during this time of global madness! I'm gobsmackingly grateful! Many thanks to the upload gods and goddesses!

[@michaelbolton8231]

Thanks for your love and support, it's been a wonderful feeling playing for my fans around the world. Though I rarely comment here, I was attracted by the emotions in your comment. I'll like we get along and stay in touch. Where are you streaming from?

[@2024nehemiah]

What this straightforward, 12-minute video has done for so many people is incredible. Knowledge that has taken years, if not decades, of work to discover and synthesize, has been boiled down to this gem. I bought the Foundation Training book, partly to learn more, but mostly to support this project. Thank you very much for making this workout for us and putting it out for free.

[@arleneg6040]

I hear you. I bought both. So great. Happy this clip is out. And grateful it is free. Hard to read, do posture, keep book open. I gave up. This video simplifies everything. I sit most of the day for work, and back taking strain. I'm doing this for the rest of September. Let's see how I go! Hopeful! Thanks doctor Goodman and Team! Bless you!

[@XGDragon]

@@arleneg6040 Would you recommend the book?

[@arleneg6040]

@@XGDragon Hi Stan. I didn't love it. Here's why : holding the book open while getting into a posture was not fun. It just felt cumbersome And pointless. I'd suggest the app, if it's something you can afford. Or just continue with the video here. Go well and I hope you find what fits /feels good, for you. 🙏🏻

[@szn1580]

Does this work?

[@thenookieninja]

Thank you so much! I watch this almost every day

[@Hugger619]

This video never gets old. I have loved it from day 1. Please keep it up Eric!

[@leunathanful]

Cured my sciatic pain. Couldn't move in bed. Eventually started walking to loosen up. Two months of this everyday and it's gone. Thank you.

[@leunathanful]

Update: At worst now I get a tight lower back from sitting too long. Messes with my posture. I do this, then I'm good to go. My continued thanks.

[@JC3178]

@@leunathanful Updating after three years? Impressive. I'm assuming it's still going good today?

[@Corklops]

"No back pain ever" - except for the 12 minutes a day your lower back is on fire.

[@pauldank3453]

worth it tho

[@vladpwny]

I've been doing this stretch daily for close to a year now and eventually you start enjoying the burning feeling

[@yogawithg]

lol, so true! but worth it for sure it works!

[@MrMichealHouse]

It's like having to be stabbed in the heart once a year to have the body of a 25 year old forever until you died a natural death at 100. Worth it.

[@pauldank3453]

@@MrMichealHouse yup been doing it this Last Month and however i Bend my Back it never Hurts I Love it

[@robertdelorme8779]

Thanks Eric, second time having to do many mornings of this to get things right with my lower back. Awesome help!!!

[@zacktelander]

Thank you GOD FOR REUPLOADING THIS

[@Ryan_Daley]

Do you do this regularly

[@zacktelander]

@@Ryan_Daley every day

[@geoffreybomber]

@@zacktelander no back pain ever.

[@jmacmunn]

Wow THE Zack Telander

[@ronwhite8503]

Is that god......I thought he'd be taller.

[@FoundationTraining]

Do a small amount of this daily, the full 12 minutes whenever you feel like it. I would recommend you check out some of our other videos, this is a very small sample of Foundation Training. If you train frequently you will really enjoy the effects.

[@brucebell9135]

Words cannot express the gratitude we all share for your efforts Dr. Goodman! You have created a program that is a gift to humanity in bringing healing and relief to back pain sufferers, while increasing physical, mental and spiritual strength and health for all who apply it! Thank you beyond words and may God continue to bless you richly in your mission to relieve pain and restore lives!!!

[@ColetteO_]

I just learned about you and would like to ask if thiscroutine is something I can just attempt in whatever shape I'm in? I'm 50. A healthy weight. Used to teach yoga 5years ago. Havent really exercised much since so ive lost some strength and tone... ok to give this a shot and stop when it gets too hard and try again the following day?

[@chrishenyan]

This is an incredible back and body saver, thanks Doc!

[@kadriebehchetova4823]

This 12 minutes routine is a life saver. Can’t ever thank you enough Dr. Goodman!

[@danielogilvie3079]

I'v been coming back to this exercise for years! So good!

[@austinski19]

I'm an ex-hockey player that's had on-and-off back pain for the past 25 years. After horrendous pain for the past 6 months with no relief from chiropractic and acupuncture care, I started doing this training 1-2 times daily for the past 2 weeks. My back pain is subsiding more and more every day. I plan to continue this daily until the day that I die. Thank you!

[@douglasmarsh4910]

How's your back pain now?

[@justshad937]

Very curious as well

[@TheMajorQC]

tell us how you been now

[@Cheesusrice69222]

Chiropractors are a leech on society fucking hacks just crack your back. It's a muscular problem

[@samermohamed7644]

@@Cheesusrice69222 They really are. Absolute hacks, unless you go to a special one like gonstead chiropractors. That being said, osteopaths are significantly better.

[@bengallegos9486]

This a great workout! I’ve been doing this every morning for the passed 2 weeks and can really feel a difference. Thank you

[@lukewilliams6569]

New to this and it’s changing my life! Many thanks Josh for turning me onto it!

[@blakesblogisonyt]

2.5 months in. Almost every day. Changing my life. Posture, strength, flexibility- all in 12, efficient minutes. Thank you Dr. Goodman.

[@SimbaUchihaa]

Yes I feel stronger in certain positions, maybe because the sleepy muscles are waking up

[@pleasantturtle2799]

Are you still doing it? Anything to report?

[@anonymouse5910]

@@pleasantturtle2799 yup

[@icxeamvs7815]

@@pleasantturtle2799 do you get taller

[@jackflintstone]

Yes, thank you for putting this back on KZbin! Such an amazing 12 minutes, the most elegant 12 minutes I know. Great intro into your deeper body of work that is Foundation Training.

[@vinhtrinh9662]

Yearly checkin! THis this this! TY for the gift that keeps on giving

[@Get-Fit-For-Life]

Original and to the point instructional video, bravo.

[@natalynapaea2711]

THANK YOU SO MUCH FOR BRINGING THIS VIDEO BACK! IT HAS ALREADY HELPED SO MANY PEOPLE AND WILL CONTINUE TO HELP MANY MORE!

[@merv9700]

I've had lower back pain for 10 years and have tried everything. This video is the only thing that has cured me. No more pain ever! Its simply amazing. Thank you so much!

[@stephankreidl1999]

+Mervyn Mercado maybe don't hit up Big M so often sir.

[@ilovephotos1919]

me too

[@ShyDryRay]

+Stephan Kreidl 😂😂

[@macknumber9]

Lay off the big Macs they cause inflammation in the body

[@user-ul6bm8pt2y]

Very happy to hear, but your physician obviously sucks.

[@MikeSVOR]

10 years later and I still use this video. Great work! Thank you!

[@robburkins8029]

I've been using and recommending this for years. Thank you.

[@gmensing3006]

I figured out why this works so well. It condenses a days worth of pain and struggling into 12 minutes. It is tough to get through, but there's no pain left over for the rest of the day.

[@hugo3conde]

my knees are on fire right now - but yes back feels so much better...

[@crownator]

What an awesome workout! I read your Foundation book many years ago and would occasionally do the 10 exercises but this takes it to a whole new level and it’s great having you coach us through it. Thank you for all you do - you’re a genius!

[@knowledgeofhealth7821]

It is amazing to see how much this program has been fine tuned and improved since this video, that being said I still come back to this video every once in a while

[@ruicsf]

Everyone should know about this. Very grateful for this video!

[@alexF1989]

This video changed my life. I had partly resigned myself to suffering forever until I found this prior to undergoing major surgery as a last resort. Who would have thought the secrets to a healthy posterior chain lie in 12 minutes available for free. I paid for your private platform for no other reason than to support you and thank you. One small request - add some back pain / sciatica related keywords to this video so more people can find it. I stumbled across it embedded on an obscure blog post. Thank you.

[@joebretthauer6575]

I wish I could like this more than one time. You’re changing my life with this!

[@165cents]

This video is a life saver. Thank you for reuploading

[@zurireynolds3512]

THESE EXERCISES ARE AMAZING THANK YOU SO MUCH

[@aaronkaltenbach1193]

Awesome routine for maintaining a healthy back. My go to when things start feeling tight or sore. A must for healthy core strength!

[@shaynegreen]

Thanks so much. This fixed my back. Please keep it posted.

[@charlieduvall6463]

Just did my first one and I am already hooked. I will continue and share my progress. Thank you so much.

[@miadavis604]

I love this training. Helps tremendously.

[@lindsaymartindale3115]

I am a 28 year old female who got a diagnoses of a herniated L4/5, scoliosis (thoracic rotation to the left), and spina bifida occulta in my L5 when I got an MRI and x-rays from a chiropractor in September. Back pain was preventing me from doing my job as an environmental scientist, the chronic pain was depressing me, my relationship with my significant other suffered (and ended), and I couldn't lead the active lifestyle I once led because of this pain. After going to a great chiropractor, discovering feldenkrais, then having that feldendrais practioner mention Foundation Training, I have greatly reduced back pain and discomfort! I have done this video for a little over two weeks now and I can tell the days I don't do it because my back and hip muscles that were inhibited so long from the herniated disc bother me. I am so thankful for this training. It has changed my life, given me another tool in my toolbelt of healing, and I have been sharing this workout with family and friends excessively! Thank you so much Dr. Goodman!

[@mcfriedchicken1972]

Lindsay Martindale how you doing now?

[@tracyediger3080]

This 12-minute routine has been so helpful to me during the pandemic (and all the hours spent staring at my laptop, working from home). SO HELPFUL. Thank you!

[@ZhalorTV]

Without a doubt 12 of the best minutes I spend on myself everyday. My back feels incredible thanks to this routine. Thank you!

[@unit333angel]

2023 and this still helps me. Thank you for keeping it up. It's a lifesaver

[@digayann]

Been doing that for 2 weeks now. Multiple Osteoarthritis, fibromylagia, surgery on a knee one year ago... didn't think i could find an exercise that is quick and efficient. When i do the exercise i'm thinking i will die. Each time. But when it is over i feel so good !!! Back pain : less and less. Posture : changing and i take more care of it all day long. If i can do it at 41 with all the chronic pains i have, i'm sure many people who don't think they can, could do that. Try it, it is only 14mn and OMG it works !

[@fakename3208]

Damn this was no joke but my back feels SOLID instead of broken in half. Will be doing this daily from now on. Edit: been doing this every day for a week, back feels incredible even after lifting weights, sparring in BJJ and holding a fussy newborn. Will continue forever!

[@bradyherren8330]

Did u deal with a bulging disc?

[@kvnboudreaux]

Bruh did you come here from r/bjj…cause I sure as hell did

[@robertharwood-matthews1983]

@@kvnboudreaux I did and and think this is pretty incredible, been doing it daily for a few months and has kept me rolling despite regular back issues of old

[@beagle249]

I've been doing this workout daily for about ten years now. It's a great way to start the day!

[@gozdetak5730]

It is a great exercise, I am doing it for months! Thank you. I wish there are more exercises like this for lower back

[@ianfleischhacker6154]

One week on and the lower back pain which plagued me daily for the better part of a decade seems to have left the building. This is quality stuff and has improved my health and therefore, my life. Seriously, thank you :) On a side note, the instruction on this video is efficient and keeps me on task while doing the exercises.

[@CyberFunkMaster]

This workout is curing my lower back pain like a miracle. So grateful for it!

[@jaredcarlson3500]

I am so grateful for this video. Thank you for keeping it available! Even though it can be a very painful process to stretch all these muscles out, it really does fix all lower back pain that may arise from a hard day's work.

[@8spiderman8]

Literally THE BEST thing i have found for my lower back!

[@rozawilson1751]

Discovered this after watching you on ted talk. Best exercise I have done in over 10 years of a variety of treatment and exercise. Thank you so very much. Keep up the great work.

[@jinds2242]

I had a severe back spasm recently and this really helped. Can’t thank you enough! Amazing video

[@Joakri8]

This has helped tremendously on my chronic lower back pain, thank you Dr Goodman!

[@jonnyjuk]

This has cured my back pain!! Thank you!!

[@stevenlutz2255]

I have now been doing this 12 min. FT training video for 5 years. I'm 66 years young and I truly believe it has helped me immensely. I play golf and it is imperative that my gluts are strong and my back can hold up to the force that allows me to deliver maximum velocity. I am grateful for Eric's depth of knowlege.

[@parabellum9x19]

I'm a survivor of a blown L5/S1 disc and a Brazilian Jiu Jitsu athlete/competitor. I was referred to this video by a fellow BJJ guy. I have done everything (chiro, yoga, PT). I lift 2x a week and train BJJ 2x a week. I only just did this series for the first time last night, but I was shocked at two things: 1. How challenging it was, considering I deadlift/squat regularly and I am by no means low on muscle. 2. How amazing my entire back felt when I was done. Sure it was hard and I felt a lot of that good burn you get when you deadlift...but the feeling of my back being very loose and moving easily was shocking in its intensity. I am absolutely going to be doing this sequence every day for the next 30-60 days and I will gladly post another review with my long term findings. If this is able to reduce my pain and increase my mobility, it will be a gift to me beyond measure.

[@FoundationTraining]

parabellum9x19 keep at it, as often as possible. it may give you more than you can imagine.

[@oscarcabral6913]

Foundation Training Dr. Goodman, this may be the wrong place to ask you this, but I've been researching how to increase shoulder mobility and correct thoracic kyphosis. I understand that foundation training focuses primarily on the core of the body and proper hinging, so I was wondering how much of affect it has on the upper body or if you have any exercises that, more directly, target these areas. Thank you.

[@tiagovasc_]

How did it go?

[@AlexanderAndreassen123]

A month later, how do you feel?

[@parabellum9x19]

Alexander Andreassen So I've been doing this as part of my daily routine for about a month now and so far I feel good. It has not been a miracle cure, because the plain truth is that I am living with about 1/2 of a disc between L5 and S1, and that is something that no form of strength training is going to repair. But I do feel that this exercise helps. It activates my lower spinal erectors, piriformis muscles, and my glutes and hamstrings. I think that this is a nice addition to my current lifting routine.

[@user-te8os5jg1t]

Thank you. Finding Foundation Training very helpful.

[@gabehofmann9859]

I love this and recommend it to everyone. This is great all around for your core, legs, tendons, and mind and easy to instill in the daily ritual even when traveling or the schedule is hectic.

[@thomasbliska8919]

Been doing this off and on for 3 years... one of the most helpful videos I've found for alleviating back pain / tension while cycling. Cheers + thanks for sharing this.

[@stephenrideout5962]

This is the best lower back exercise ever! I have been actively doing the Foundation Training original for the last 6 years, usually twice to three times a week. Dr. Goodman kept me active, cycling and outdoor activities, I am so thankful for keeping this video active on KZbin, and have referred lots of folks towards him. THANK YOU ERIC GOODMAN!

[@dmbigelow]

Can't thank you enough for this workout. Has helped me so much already in just two weeks!

[@friedrichkaiserlandobermei2624]

You saved me. Im 23 years old and i couldnt do jiujitsu because of the awful pain i had in my lower back. I went to countless specialists and they couldnt even come close to relieving the pain one bit. After researching for months i found this video and i feel like new. The relief. Thank you so much!

[@sinned_schp]

That's exactly me right now LOL

[@PammylaBrooks]

Bless you for keeping this posted. It is a great routine, and I come back to it every time I stay away from it for too long. LOL. It is essential for me and my back when I travel. I tried your new one, but this one works better for me. Thanks for all you do.

[@user-rn7jy1dh3r]

Been doing this for years and it’s amazing

[@josipjosip3809]

I just want to say THANK YOU !!! I've discovered this half a year ago and its a massive help with my lower back and hip pain. Once again THANK YOU

[@testtesttesttesttest884]

Here in November 2021! Love this routine!

[@Zevonthebutler]

You asked for comments from long-term users. Here's mine: I've done this 12-minute exercise 4-5 times/week for two years - for the core, balance, and overall integration rather than for back pain, which I never had too much of a problem with in the first place. Having said that, any time I do anything that *could* result in pain - like shoveling the heavy, wet snow we got this week here in the Northeast, and then doing a tabata class at the gym - I make a point to do this exercise. And like he says, "no back pain ever." Last year we moved houses, and I was lifting everything from boxes to couches to elliptical machines (and not always in the wisest of manners). Did the founder - no back pain. BTW - and for what it's worth - I'm 50 years old and in the best shape of my life. I plan to stay that way by keeping my back and core healthy - using things like this video. So, thank you.

[@lasagnabedsummer5379]

drop ur core routine too old man!

[@briang764]

Thank you... you have helped thousands in the ten years that this video has been up... I'm one of the thousands... Very effective and you instruct thoroughly and precisely

[@andrasbagoly1398]

Thank you this video. I do this almost every day. This is help me a lot. I understand that, when i just skip some days. 🙂🙏

[@Dino32C]

Safe to say, I've done this routine over 500 times now, maybe even 1000! Every single time I feel any lower back discomfort, I come to this video, and it alleviates my pain. Can't even begin to express how grateful I am for Dr. Eric Goodman and this video.

[@Mysanfelipevacation]

It felt like I was heading for a wheelchair as my back pain continued to progress over the years. Spent $$$$$ on doctors and chiropractors. They could not find anything and the exercise they gave did not help. A friend recommended yet another chiropractor who told me about this video. This video has been unbelievably helpful for my back pain. You have to put in the work though. If this exercise is done diligently you will see results within a week if not earlier. I was so desperate for relief that I started doing the exercises twice a day for the first week. Couldn't be happier.

[@buckz101]

Changed my life. Radical improvement in a 5 year back condition after doing these exercises regularly. Thank you Eric!

[@seorasgraham581]

Thanks so much great to see the video online again. At one point I thought it was removed. But it helps my back alot for rowing. :-) Than you Dr Goodman

[@lucastrapeze]

Thank you! I’ve been working sitting a lot and this saved my back!

[@onebdeye]

I was referred to this video to help with my posture, but this is so much more. I must do for desk warriors with weak lower backs.