The Core Foundation Exercise Series can be streamed from any mobile device, tablet, or computer, as long as you have access to the internet. Because of this, there is no need to download any large video files, which is a huge plus. When purchasing Core Foundation you are asked to create a username and password as your passport to pain relief. This gives you access to stream the videos, just like you would with Netflix or other streaming services. You can also use the free Kajabi app for an amazing streaming experience on your phone or tablet.

No internet? No problem. Simply download our PDF Core Foundation Exercise Companion to view on your phone.

Whether you’re 18 or 90, and at any skill level, these exercises can work for you. No equipment is necessary, except we do suggest doing them on a cushioned exercise mat or carpeting, simply for comfort. These are not the, "no-pain-no-gain" types of exercises. They are easy to execute and won't leave you unable to move the next day. Instead, your core will feel tight. You'll be more stable, with greater balance, ready to take on your day.

Yes! Your instructor Craig Zuckerman has been using this exercise series to help hundreds of clients with disc herniations and stenosis for over 25 years. But if you just threw your back out, your body is side-shifted, or you have severe stenosis, check with your doctor before you start, and use the Make it Right for You video to adjust the exercises to what your body can handle.

Absolutely! In fact, we highly suggest it. Core Foundation employs a method called Counter Muscle Balancing. This is one of the reasons it works so well to relieve pain and muscle spasms. Many types of exercise, from biking to running, only work the muscles in a certain direction and miss out on activating many core muscles or stabilizing the hips. This can cause imbalances that lead to lower back pain and sciatica. If you use Core Foundation exercises before or after your runs, bike rides, weight training, golf or tennis games, it will help make sure your core and hips are stable, helping to reduce injuries and relieve pain.

It varies, depending on how imbalanced or weak your muscles are, and any other physical conditions or injuries you may have, but many people feel results within the first week. Also, the more frequently you do your Core Foundation exercises, the sooner you may notice less pain. Inevitably, your core muscles will get stronger and your back and hips will be more stable, and that's a win-win!

It’s always a good idea to check with your doctor before engaging in any physical activity, as you may have a particular condition that makes certain exercises contraindicated (not suggested). However, we have designed the exercises in Core Foundation to work with all kinds of conditions, putting minimal stress on your spine and hips. We also have a video describing the most common spinal conditions that cause back pain and how to make adjustments to the exercises to make it right for you. If you have a diagnosed condition, recent surgery or injury, or pain that’s severe or getting worse, check with your doctor before you start.