Book Review: Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence

It isn’t that often that a truly new fitness idea comes around, but with Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence by Eric Goodman and Peter Park, you’ll find a totally new approach to improving your health and fitness.

Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence

This book is the collaboration between two fitness and wellness experts that teamed up to create a fitness book that focuses on strengthening the back instead of the abdominal muscles to enjoy true core fitness.

Peter Park is one of the top fitness trainers in the United States and has worked with top athletes and celebrities including Derek Fisher, Lance Armstrong, and Kelly Slater. He is the co-owner of Platinum Fitness Summerland and has over 20 years of experience in the fitness industry.

Dr. Eric Goodman is a chiropractor who also works as a strength coach and personal trainer. His understanding of the back has led him to create a program that improves the body’s ability to heal and move with ease.

This dream-team of exercise scientists brings a new approach to fitness that helps create more flexibility, improved endurance, along with more power. If you’ve been disappointed by fitness programs that leave you feeling unbalanced and in pain, this program can teach you techniques that will turn those problems around.
You don’t have to be a body builder to know that fitness can be difficult. Many programs that focus on core fitness focus only on the abdominal muscles. The idea is that by strengthening them you’ll improve your fitness.

But with Foundation: Redefine Your Core Conquer Back Pain, and Move with Confidence, you’ll find an approach that focuses instead on the back. By strengthening this area of the body you’ll have fewer problems with balance, back pain, and you’ll strengthen your entire body.

Often people who have back pain have a very tough time getting in shape. In spite of doing sit-ups and crunches, they never can seem to get relief. But by using the exercises in this book, you can become free of the pain and actually improve your fitness levels.

People who have had back injuries, surgery, and other back problems will be able to follow these easy instructions to strengthen the back and alleviate pain. Having a strong back creates a foundation upon which the rest of your fitness can be built.

If you’ve ever experienced back pain you know that it can affect the way the rest of your entire body moves. And back pain can be chronic, persistent, and debilitating. But by following a program of strengthening and stretching the back, you can have relief and be able to move with freedom once again.

When you’re getting started with an exercise program, you can quickly burn out - especially if  you experience pain and injury related to your back. But with this program you’ll experience the opposite – less pain and more flexibility.

As you follow the Foundation program you’ll gain balance and strength, and exercise will actually become easier for you. With a solid foundation and understanding of musculoskeletal structure and fitness, these two experts present a whole new way of becoming fit. By strengthening the back, all fitness areas become feasible.

In this book, not only will you learn the roots of back pain and dysfunction, but you will also learn how to fix these issues. The book includes tons of information, but probably the most valuable part for me was the workouts.

The book includes 3 different workouts - the Basic Workout of 5 basic exercises for beginners to help strengthen your back and core, the Moderate Workout of 7 exercises to further strengthen your back, reduce pain, and prevent injury, and the Intense Workout - 10 exercises that help improve on the foundation that you have built in the previous sections. Each exercise is accompanied by detailed photographs and instructions that are clear and easy to follow.

The book also includes some bonus exercises that you can add into your routine when ready, and create a healthy lifestyle to achieve true fitness and health.

Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence is a great book for anyone who wants to get in shape but struggles with issues of back pain and imbalance.

With this book you can learn exercises that strengthen your core by focusing on your back. When your back is strong and healthy, all fitness activities become easier to perform and you can truly improve your fitness and wellness.

If you have a job that requires you to sit all day, have a lot of stress, or have experienced an injury or surgery, this book can help you to get the relief you desire. It goes beyond traditional exercise programs to create a program focusing on strength and wellness for your back.

You’ll also benefit if you want to get in shape, but pain has kept you from doing so. Many people who have followed this program find that their back pain has completely disappeared allowing them to improve their fitness for life.

This approach is based on science and the experience of two industry professionals who really know what they’re doing.

You can have Foundation: RedefineYour Core, Conquer Back Pain, and Move with Confidence delivered to your home, your Kindle or Kindle reader and you can find it here on Amazon.com.

How To Stretch Your Back When Sitting In An Office Chair All Day

Let’s face it; having an office job which requires you to sit at your desk all day can be detrimental on your back, especially as you get older. Plus, it’s difficult to maintain a proper back posture when you’re concentrating on your work. Getting up and walking around at least twice an hour can help, but it isn't always enough. That’s why it’s important to regularly stretch your back. Here are some simple back stretches that you can do right in your chair.

Seated Back Twist

To do this stretch, you need to sit on your chair and plant both feet flat on the ground. Then, while holding the back of your chair, gently twist your body to one side to stretch your spine. Be sure to keep your spine straight and don’t overdo it or you can injure your back. After twisting to one side, you can rotate your torso and gently twist your body to the opposite side.

Chin Tuck

This stretch is effective to loosen the muscles in your neck, shoulder, and upper back. To do the chin tuck, simply lower your chin to your chest and stretch the back of your neck. You can also use your hands to push your head down with a slight pressure to further stretch your neck.

Lower Back Stretch

To do this stretch, you have to sit upright in your chair and make sure you have ample space in front of you. You then bring one knee towards your chest and hold it there for a few seconds with your hands. Make sure you feel the stretch in your lower back. You can then repeat the stretch with your other knee.

Seated Forward Bend

The seated forward bend allows you to stretch your whole back as well as your shoulders and neck. Just like when doing the lower back stretch, make sure that you have enough space in front of you. With both your feet flat on the floor, raise both hands above your head and bend down slowly towards your knees. When your chin reaches your knees, hold that position for a few seconds before you slowly rise back up.

Cat-Cow Back Stretch

This stretch is a very simple stretch which is great for the neck and upper back. To do it, sit upright with your hands on your knees, and inhale slowly while raising your head up and arching your back. Hold for a few seconds and exhale while dropping your chin down to your chest and rounding your spine. You can repeat this stretch a few times.

There are many easy back stretches you can do in your office chair. All you need to do to relieve the tension from your back is to take a few minutes every day to stretch your back. However, make sure you carry out the stretches slowly and with good form so you don’t end up injuring your back instead.

Yoga for Computer Users: Relieving Low Back Pain

Suffering with an episode of back pain this week (my last one was 6 months ago, and not that severe, so I've definitely been improving over the past few years!) I was reminded of how miserable it can make people. The default solution for back pain from the conventional medical industry is pain pills or surgery. However, twenty percent of all those who undergo surgery for lower back pain will get no relief. The remaining 80 percent will have continued problems ranging from mild to severe. All will have trouble with spinal flexion.

The lumbar region is most affected by sitting. (Photo credit: Wikipedia)

For some (like me) regular practice of yoga may help. Yoga does not offer cures. It simply promises that if you faithfully practice these asanas every day, there will be reduced episodes of pain and you will build up a strong and supple spine, restructuring posture and body image.

Once you have back problems you must remain conscious all through the day of how you stand, sit and lie down. Here are a few general guidelines:

• Always sleep on a firm (not necessarily hard) bed, with a flat pillow under your head and a thicker one under your knees. This will help the spine to reposition and adjust itself.

• Do not wear high heels as this promotes lumbar lordosis and throws the spine out of balance.

• When experiencing pain (even mildly) do not go in for break-dancing, strenuous aerobics, jogging, running or anything where you need to bounce or jiggle. Guarded activity is the key here.

For lower back pain, sitting is the most painful - and I can certainly attest to this. Sit on a firm seat, not squashy cushions, and sit on your buttock bones. Do not loll back on the tailbone or lower spine. Wedge a rolled towel or small cushion behind your back to keep you upright. Sit as often as possible in The Diamond Posture (instructions below)* in order to benefit the sciatic nerve and to cure a convex or a lateral curvature of the spine.

You may wish to consult a chiropractor and see if they can be of help - in some cases of acute pain, a chiropractic adjustment can provide immediate relief.

When the pain is acute and you can neither sit nor stand in comfort, rest in bed, apply ice packs to the area regularly, take whatever anti-inflammatory or analgesic medications your physician prescribes, and wait until the pain is milder before attempting any yoga postures.

Diamond Pose - Vajrasana (Photo credit: Wikipedia)

These yoga asanas have healing and curative properties. They will act as a form of mild traction, gently stretching the spinal muscles in safe extension postures. Strength will be gradually built up in the paraspinal muscles and buttocks, abdominal organs will be toned and strengthened, and pressure points all along the spine will be stimulated.

* The Diamond Posture (Vajrasana)
Kneel on a thick carpet or blanket with your knees close together. Sit back on your heels and stretch up from your hips, balancing your head well so that a line drawn  through ear, shoulder, elbow and hip would be straight. You should sit often in this posture for greatest benefits.

Locust Pose (Salabhasana) A (Photo credit: dejahthoris)

The Locust (Salabhasana)
Most yoga students are familiar with this posture. Lie flat, face down, chin on floor. Make your hands into fists and push them either under your thighs to help the lift, or place them alongside your body. Exhale and lift legs from your hips, tightening your  buttocks and stretching your legs up and back. Hold position for as long as possible, exhale, return to starting posture and repeat.

Cobra Pose - Bhujangasana (Photo credit: myyogaonline)

Cobra Pose (Bhujangasana)
Lie face down, legs stretched back, buttocks tightened and knees pulled back. Place hands just below shoulders, exhale and lift head, then chest, shoulders and torso, pushing down from your pelvis and straightening your arms. From the back of your head to your tailbone, your body should be curved back. Push shoulders back and down. Push head back more. Stay like this as long as possible with normal breathing. Come down very slowly, and relax.

Seated twist (Bharadvajasana) (Photo credit: yogamama.co.uk)

The Twist (Bhardwajasana)
Kneel on the floor and sit back, bringing both feet to the right of your hips. Straighten your right arm, bring it across your body and turn to the left. Place your hand, palm down under your left knee. Exhale, turn your body more to the left and  clasp your right elbow with your left hand, from the back. Turn your head and gaze over your right shoulder. Fold position for a few breaths and then twist and look back over your left shoulder. Shoulders should be at right angles to the body. Come back to starting position and repeat on other side.  You should do this posture once every hour if you have lower back pain.

Check back later this week for some more yoga postures that can be of great benefit to frequent computer users, and others who spend much of their day sitting.

Tips for Relieving Back Pain At Work

If you suffer from back pain caused by sitting all day, here are some tips for exercises and  other ideas for relieving back pain during your work day. These simple tips don't take long, but they can really help - try a few and see what works best for you. (Be sure to check back later this week, as we will post a great video for relieving back pain at work.) Check these out, and feel free to add your own tips below!

Image via WikipediaFix Lower Back Pain At Work | News Fire
There are many simple techniques you can use at home and work to help ease lower back pain, which is occurring more often these days. The only way to get relief that lasts is to follow a simple plan of removing both the ...
Publish Date: 07/13/2011 12:20
http://www.news-fire.com/fix-lower-back-pain-at-work/85084/

Lower Back Support - Your Back Pain Saviour? | ArticleField.com
First of all, lower back pain can ruin your sleep. It can also keep you from playing with your kids and minimize your ability to work. Lower back pain is, in fact, one of the most common reasons why people lose some time ...
Publish Date: 07/20/2011 18:01
http://www.articlefield.com/430959/lower-back-support-your-back-pain-saviour/

How Come Back Pain Occurs Frequently? - Health Hub Articles ...
This is the reason back pain is so frequent. The stats say that back pain will certainly affect 80 % of adults at some period and will also be severe enough to affect your daily work schedule. Nonetheless back pain ...
Publish Date: 07/20/2011 12:13
http://www.healthhubarticles.com/how-come-back-pain-occurs-frequently/

Video-Yoga for Lower Back Pain

Here is a quick video with a few simple yoga exercises to relieve pain and tension in the lower back. This series is pretty easy, but can be quite helpful for those who spend a lot of time sitting, as it will loosen and lengthen your muscles, in a gentle fashion. This would be a good set to do in the middle of your workday, if you can get away from your desk for a few minutes.

Yoga for Lower Back Pain : Cat Cow Yoga Pose for Lower Back Pain
Learn how to do the cat cow progression pose when using yoga poses for lower back pain relief in this free exercise video from a hatha yoga instructor. Expert: Elizabeth Rose Bio: Elizabeth Rose is a registered Hatha yoga teacher with a background in...



For more back pain exercises, visit our website at http://www.newholisticliving.com/painrelief.html, or go here for a FREE book on getting rid of back pain.