With Mora

With Mora A path out of pain. Foundation Training Instructor & Somatic Coach
Online & In-person
Private Sessions, Group Classes, Retreats IT WORKS!

Foundation Training is a movement practice designed to restore the body's natural order and put YOU at the center of YOUR health. It teaches your body how to properly support itself and move as nature intended. It was developed by chiropractor and movement expert, Dr. Eric Goodman, to heal his own chronic back pain and avoid surgery for multiple disc herniations. This program is not a temporary re

medy but a systematic solution that creates long-term health. Foundation Training enables one to reach, achieve, and experience incredible health and wellness. Thousands of people of all ages who were stuck on the couch or headed for surgery for everything from sore knees and bad backs to tight shoulders and failing hips have discovered remarkable healing through Foundation Training. This provides a natural and effective alternative to heavy-handed medical intervention. Visit www.foundationtraining.com to read their testimonials. Mora McGovern trained in New York and is one of a large, and growing, team of Foundation Training Instructors worldwide and the first, and only, certified instructor in Scotland. Her Practice is based near Westhill, Aberdeen where she is now successfully teaching many people how to strengthen their bodies correctly to eliminate pain and avoid injury.

29/05/2026

How I relieved my chronic pain with Foundation Training 🍃

For much of my late teens and early twenties, I lived with persistent back, hip, neck and shoulder pain. I tried everything - strength work, stretching, massage, chiropractic, physio - but nothing truly resolved it. My body remained a place of tension, stiffness and vulnerability.

Foundation Training taught me to see the body as a whole interconnected system rather than separate parts. Within weeks, my hips felt freer and my back pain disappeared. I stopped bracing, started to trust my body again, and my confidence grew.

This work gave me my body back.

This clip is a small snippet from my on-demand workshop, Your Body’s Foundations, exploring the Deep Front Line and how reconnecting to these deeper layers can change the way we move and feel.

Link in bio 🍃

So much of how we feel in our bodies comes down to space.When the body becomes compressed through stress, sitting, injur...
27/05/2026

So much of how we feel in our bodies comes down to space.

When the body becomes compressed through stress, sitting, injury, tension or habitual movement patterns, we often begin to experience restriction not only in our joints, but throughout the whole system. Breathing can become shallow, circulation less efficient, digestion affected, and movement more effortful.

One of the most important principles in Foundation Training is decompression.

By anchoring the pelvis downwards through the feet and legs, whilst creating upward expansion and traction through the ribcage and spine, the body opens up space for all our physiological systems to work more efficiently.

Decompression accesses the deepest layers of muscles designed to support space in the skeleton - and when our foundations are open and strong our body can move freely.

If this feels like something you want to experience, you’re very welcome to explore my classes, sessions or workshops to learn more. 🌿

26/05/2026

I use this simple technique of ‘Pandiculation’ to help people deepen their Foundation Training practice by learning to feel what letting go of tension is 🍃

Many people, especially if they’ve experienced previous injury or episodes of pain, tend to hold a protective tension in the lower back. The body can become a little “fixed” there without us realising.

Pandiculation helps to gently retrain this pattern.

By lightly contracting an area, then slowly releasing it again, we remind the myofascial system how to let go, helping the body realise that it doesn’t need to stay braced to be safe.

Foundation Training is a simple yet transformative movement practice that works with the body as a whole, helping to unw...
22/05/2026

Foundation Training is a simple yet transformative movement practice that works with the body as a whole, helping to unwind deep rooted patterns and habits that lead to pain, tension, deterioration and inefficiency.

Whether you’re dealing with chronic pain, recurring injuries, hypermobility, chronic stiffness, or simply wanting to build deep strength and functional mobility, Foundation Training teaches the body to move with more balance, space and resilience.

A healthy, resilient body comes from creating space, restoring natural movement patterns and understanding that the body is an interconnected whole. 🤍

To learn more about working together, you can send me a DM or book a discovery call through the link in bio.

I know how it feels to live with pain, I’ve been there.I struggled with persistent back, hip, neck and shoulder pain fro...
21/05/2026

I know how it feels to live with pain, I’ve been there.

I struggled with persistent back, hip, neck and shoulder pain from my late teens to mid 20s. My body felt tense, stiff and vulnerable. I tried all the usual routes to help, yet I still felt like my body was working against me.

Thankfully, I found a way through and now, I’m lucky enough to help others do the same.

Since 2015, I’ve been teaching hundreds of people how to work with their bodies, not against them. To see the body as a whole interconnected system rather than separate parts.

Watching people stop bracing, start trusting their bodies again and discover freedom, ease and enjoyment in their movement will never stop being special.

If this resonates and you want to learn more about how this approach could you help you, send me a DM or book a free discovery call via the link in bio. 🤍

20/05/2026

Boundaries are a really interesting reflection of what we see in the body with tension and mobility.

When our boundaries are too soft, we can absorb too much from others and struggle to hold ourselves safely.
When they become too rigid, we can find it hard to soften, connect and let people in.

Again, there is a balance between the two.

Boundaries that are flexible, but also supportive and clear.

This is something I’m continually learning and exploring myself, and I find the somatic work incredibly helpful in building awareness around it all.🍃

19/05/2026

I was thinking on a walk today about how much balance matters in every area of life, and movement is no different.

Too much tension in the body and we can feel closed, restricted and unable to move freely.

Too much mobility and we can become overly lax, unsupported and vulnerable in our structure.

What we really need is balance between the two: enough mobility to create ease and flow, but enough strength and support to feel safe and held in the frame of our body.

This is one of the things I love most about Foundation Training. It works so beautifully with both strength and mobility together, helping us create stability without rigidity and openness without collapse.

I love guiding people through this practice. It’s so rewarding to witness those moments when things begin to click and they start to trust and support their body in a new way again.🍃

16/05/2026

Our feet are our foundation, yet they’re so often neglected and compressed into shoes. 🌿

When we lose mobility in the feet, we have to compensate further up the chain.

It is amazing how big a difference it can make spending a bit of time opening the feet up. Self massage like in this video, or rolling the feet out and practicing ‘toega’ are all effective to begin the unwinding process.

15/05/2026

Do you know where your hip joints are?

So often, we mistake the pointy bones at the front of our pelvis for our hip joints, but they are much lower down 🌿

If we continue down to the crease at the front of the leg, that wider area is where our hip joints actually are.

We’re simply locating where big movement happens - this hip joints are super mobile, and designed to bend and rotate with ease.

This clip is a small snippet from my on-demand workshop Your Body’s Foundations, where we explore the Deep Front Line and how reconnecting to these deeper layers of the body can change the way we move and feel.

The workshop guides you through accessing, releasing, and strengthening the Deep Front Line, from the feet and pelvic floor all the way through the diaphragm, neck, and jaw.

Link in bio.🍃

This month’s Live Community Q&A is open to everyone🍃 Whether you’re completely new, getting back into your practice, or ...
12/05/2026

This month’s Live Community Q&A is open to everyone🍃 

Whether you’re completely new, getting back into your practice, or have been doing this for years, you are welcome.

It’s a fantastic opportunity to meet and hear from others, check in with technique prompts and new insights, ask questions and share how your practice has been going.

There’s no obligation to talk, you can just come and listen or type your questions in the chat if you prefer.

We’ll be covering topics around movement, technique, anatomy, recovery, and wherever the discussion naturally takes us ✨

🌿Thursday 14th May
🌿12:30 - 1:30 PM
🌿Open to all
🌿Members free | Non-members £5

I would love to have you there 🤍

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