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Founders Exercise

The Founder: A Powerful Solution for Back Pain Relief


Back pain is a common ailment that affects millions of people worldwide. Whether it's due to poor posture, sedentary lifestyles, or various medical conditions, finding effective ways to alleviate and prevent back pain is crucial for maintaining a healthy and active life. One promising solution gaining attention in recent years is the Founder. In this blog post, we'll delve into the Founder, exploring why it helps with back pain, how it works, and how you can incorporate it into your daily routine for long-lasting relief.

Understanding the Founder

  1. What is the Founder?

The Founder is a dynamic exercise developed by Dr. Eric Goodman, a chiropractor and creator of the Foundation Training program. This exercise is designed to strengthen the muscles of the posterior chain, which includes the back, glutes, and hamstrings. By targeting these muscles, the Founder helps improve posture, reduce back pain, and enhance overall core stability.

  1. The Importance of Posterior Chain Strengthening

The muscles of the posterior chain play a pivotal role in maintaining proper spinal alignment and supporting the body during various movements. Weakness in these muscles can lead to poor posture, increased stress on the lower back, and chronic pain. Strengthening the posterior chain can alleviate these issues and provide long-term relief.

Why the Founder Helps with Back Pain

  1. Activating Key Muscle Groups

The Founder activates essential muscle groups that are often underutilized in our daily lives. By engaging the muscles of the back, glutes, and hamstrings, this exercise helps create a strong and stable foundation for the spine. This added support can alleviate the stress placed on the lower back and reduce pain.

  1. Improving Posture

Poor posture is a leading contributor to back pain. The Founder promotes proper alignment of the spine by training your body to maintain a neutral position. Over time, this improved posture can relieve pressure on the spine, reducing discomfort.

  1. Decompressing the Spine

Many people experience back pain due to spinal compression, where the vertebrae are compressed together. The Founder incorporates a gentle extension of the spine, which can help decompress the vertebrae, alleviate pressure, and provide relief from pain.

How the Founder Works

  1. Technique and Execution

To perform the Founder:

a. Start by standing with your feet shoulder-width apart. b. Hinge at your hips and bend forward, reaching your hands toward the ground while keeping your back straight. c. Once you're parallel to the ground, push your hips back, as if you're trying to touch the wall behind you with your buttocks. d. Keep your knees slightly bent, allowing your hamstrings and glutes to engage. e. Extend your arms forward and slightly out to the sides, forming a "Y" shape with your body. f. While maintaining this position, engage your core and the muscles along your spine. g. Hold the position for 30 seconds to 1 minute, focusing on your breathing and maintaining proper alignment. h. Return to the standing position slowly, with control.

  1. Repetition and Progression

To experience the full benefits of the Founder, it's essential to practice it regularly. Start with shorter holds and gradually increase the duration as your strength improves. Aim for three sets of 30-second to 1-minute holds, at least three times a week.

Incorporating the Founder into Your Routine

  1. Integrating the Exercise into Your Daily Life

One of the advantages of the Founder is its simplicity, making it easy to incorporate into your daily routine. You can do this exercise at home, at the gym, or even during short breaks at work. Consider the following tips for seamless integration:


The Founder is a valuable tool for individuals seeking relief from back pain and improved spinal health. By targeting the posterior chain, promoting proper alignment, and decompressing the spine, this exercise offers a holistic approach to back pain management. When performed regularly and correctly, it can lead to enhanced posture, reduced discomfort, and a stronger, more stable core. So, why wait? Start incorporating the Founder 8-Point Plank into your daily routine today and take the first step toward a pain-free, healthier back. Your body will thank you for it.