Exercises

Exercises For Back Health, Core Strength and Fantastic Posture

First – download and print out this book, or save it to your phone, as it will compliment the exercises below:
https://www.foundationtraining.com/wp-content/uploads/2020/07/Foundation-Book-Companion.pdf

There are more pdf links below the Foundation Training videos.

Start with the basics of Foundation Training:

Try these if you can get down, then up, from the floor:

Prone Decompression

Supine Decompression

Try some lateral movements

Simple Sitting

Supine routine

Prone Routine

8 Point Plank Routine

Breathwork – a simple Velcro back brace may help

Then Add In These Spinal Hygiene & ‘Golf Exercises’
https://www.thepainreliefcentres.co.uk/golf/

https://www.homespinalcare.com/free-book-page

For Disc Pain and Sciatica Relief
https://www.thepainreliefcentres.co.uk/exercises-for-sciatica-relief/

For Sacroiliac Joint Pain
https://www.thepainreliefcentres.co.uk/sacroiliac-joint-exercises-for-low-back-pain-relief/

More Back Pain Relief from Foundation Training

12 minute program

Old version, different, and worth trying

https://www.youtube.com/watch?v=4BOTvaRaDjI

More pdf’s here:

http://vancesimpson.com/FoundationTraining/downloads/FT-downloads.htm

My Spinal Exercise Videos 2022:

My Old Spinal Hygiene Videos:
https://www.thepainreliefcentres.co.uk/spinal-hygiene-exercises-for-natural-back-pain-relief/

A ‘Move Every Joint’ Workout

Nitric Oxide Boosting Routine

My Morning Exercise Routine – Summer 2017 – With Guest Interruptions From My Youngest

Some other exercises to try … some Chi Kung:
https://www.thepainreliefcentres.co.uk/5-yin/