The Founder

Muscle Groups Involved

Erectors - Primary
Glutes - Primary
Hamstrings - Primary
Lower Trapezius - Primary
Abs/Core - Primary

Highlights

There are 3 positions. The correct order is Stand, 1, 2, 3, 1, 2, and stand again.
Your torso should be 45 degrees to the floor for positions 1 and 2.
Strive to get your fingertips as far away from your hips as possible. Think
Only use a range of motion that is pain free.

Description

The Founder exercise, also known as the "Founder Pose," is a movement commonly used in yoga and functional fitness routines to strengthen the posterior chain and improve posture. This exercise is excellent for strengthening your back and making you more resilient to injuries. There are three positions to perform this exercise correctly. To perform the Founder Exercise, stand with your feet shoulder-width apart and back arched, arms out to your sides approximately 45 degrees from your torso, fingers extended. To start position 1, hinge at your hips until your torso is 45 degrees with respect to the floor. Slowly hinge at the hips, pushing your hips back while maintaining a straight spine, until you feel a stretch in the hamstrings and tension in the lower back. Hold this position for about 5 seconds. Begin position 2 by raising your arms up so that they are in line with your torso, reaching out. Engage your core and squeeze your shoulder blades together as you lower your torso toward the ground. Reach out with your fingers as far as you can as you drive your hips backwards, increasing the stretch on your hamstrings. This is position 3. Hold this position for a few breaths, then return to the starting position, position 1, by driving through the heels and squeezing your glutes to stand up tall.

Common Mistakes

Do not round your back. Do not bend your knees excessively. Do not bounce w

Do not round your back. Do not bend your knees excessively. Do not bounce when stretching. Hold each position for about 5 seconds before moving on. Be sure to reach forwards as you push your hips backwards.

Pro Tips

Imagine that you are trying to get your fingertips as far away from your hi

Imagine that you are trying to get your fingertips as far away from your hips as possible. This will increase the activation of your posterior chain, increasing the effectiveness of the exercise. You can also try positioning your hands about a foot to either side to preferentially work one side over the other. Compare both sides to even up any imbalances.

Purpose

The Founder exercise is fantastic for posture and many people report improv

The Founder exercise is fantastic for posture and many people report improvements in low back pain when they perform this exercise regularly.

Form

Your torso should be approximately 45 degrees to the floor in the first and

Your torso should be approximately 45 degrees to the floor in the first and second positions. Use a yoga block or chair to support your weight in position.