Have a bad back? Do this every week

He was the man Chris Hemsworth turned to in order to rescue his back and build a more injury-resilient body. Now Dr. Eric Goodman is sharing the essentials of his Foundation Training method with you – and it's a must-do for a fitter body.

In the following videos, he'll take you through:

• The basics of proper breathing
• Spine lengthening
• An alternative to warm-ups and cool-downs
• How to use Foundation Training as a full workout.

Start with a basic Foundation Training routine

This is something you can do every day to aid workout performance, or when you are feeling knots in your body. It will introduce you to lengthening, strengthening and pain relief. In Foundation Training, reps are measured in decompression breaths. Don't worry, Eric will show you how.

For each movement, take 30 seconds to set up the pose before doing 6-10 slow, deep decompression breaths. All you need to get started is a chair.

Alternative warm-up & cool-down

Use this combination of movements before a workout to help prepare your body to absorb more force. Or alternatively, use it at the end of a session – or a big week of training – to kickstart recovery.

Make sure you complete 6-10 deep compression breaths for each pose in this sequence.

Step up to a full Foundation Training workout

Yes, Foundation Training can deliver a challenging stand-alone workout. By combining compound movements and isometric holds, you will be working on strength and stability. Be warned: you don't need any equipment, but these moves are tougher than they look!

For best results, hold each movement for 6-10 deep compression breaths.