Revitalize Your Body: Exploring The Power of The ELDOA Method

Please Note: If you have any musculoskeletal issues, consult with your medical professional for a second opinion before performing any of these exercises.

Helps warm up the nervous system, preparing the body for the other ELDOA exercises. The general ELDOA helps with mobility and rotational stability. It is also the only dynamic or moving ELDOA. 

HOW?

• Lie down on the floor, on your back; bring your thighs to your chest holding your knees with opposite arms. 
• Drop one heel to the floor, extend that leg, pointing toes to your knees, turning the kneecap inwards and pushing heel to the wall after fully extending.  
• At the same time with the extended leg, extend your opposite arm to the wall behind you bringing your arm overhead, feel like the thumb is going to touch the floor.
• Hold that position for 3 seconds while pushing your palm to the wall behind and heel to the wall in front of you.
• Come up with the extended leg with an active straight leg raise and go back to the starting position, switching sides.
• Perform for 1 minute post workout or before going to bed. 

A transition joint from the mid back to the lower back, very important joint for rotation. Plays a role in supporting the upper body and the facilitation of movements between the thoracic (mid back) and lumbar (lower) vertebral segments.

HOW?

• Sitting on the floor, bend one of the knees to 90 degrees, flop open that leg (external rotation), and pull toes to knees.
• Move the other extended leg to 45 degrees, resting hand on the thigh. push the knee of the extended leg to the floor, turn the kneecap in and pull toes to knees (dorsiflexion).
• Make sure you’re sitting on both sides of your pelvis equally; once centered, push your tailbone into the ground, lift the crown of your head to the ceiling, tucking your chin in.
• Extend the arm on the bent knee side either in front of you or overhead; push the palm of that hand away from you staying nice and tall with a neutral spine.
• Perform for 1 minute post workout or before going to bed.

Micro-opening of the posterior part of the hip joint. Working on mobility of the hip joint while sparing the spine. Works on optimal pelvic alignment and mobility, crucial for postural alignment and prevents low back pain.

HOW?

• Get into the half kneeling position, tuck your tailbone in, maintain a neutral spine staying nice and tall.
• Drive knee to the wall in front of you without shifting your hips.
• Push one arm overhead pushing up to the ceiling and the other arm in front of you over the knee that's driving forward. Push both palms away from you, maintaining tension.
• Perform for 1 minute post workout or before going to bed.

The GH joint also known as the shoulder joint provides the largest range of motion as a joint in the body and it's crucial to develop more stability of the muscles to that joint to keep it healthy and functioning as it's supposed to be.

HOW?

• Sit next to a wall, reach to the wall with palms resting on the wall and arm fully extended.
• Depending on your most restricted angle, work for 1 minute maintaining tension by pushing the palm into the wall and the opposite palm away from you inline with the other palm.
• Make sure you work this exercise in the “plane of the scapula” (watch video for more details).

The lumbosacral joint, crucial for the transfer of weight from the upper body to the pelvis and lower extremities. We need proper alignment and function in this area of the body which is optimal to reduce low back pain, facilitate proper movement and act as a shock absorber.

HOW?

• Lie down next to a wall on your back, with your legs elevated on the wall. Make sure your sit bones are touching the wall. Stay perpendicular to the wall. 
• Keep fit apart so that when you turn them in, they don’t touch.
• Turn the kneecap of both legs in while also turning feet in and pointing toes to your knees.
• Push the crown of your head to the opposite side tucking your chin in. Push your tailbone into the wall.
• Fully extend both arms overhead pushing palms to the wall behind you.
• Breathe in for 2 seconds and out for 4 seconds. Maintain this position continuously.
• Perform for 1 minute post workout or before going to bed.

Apex of the thoracic spine, contributes to trunk stabilization, movement coordination and respiratory function.

HOW?

• Sitting on the floor, bend both knees to 90. Maintain fist width apart between feet and knees. Think about pushing your tailbone into the ground under you.
• Hold on to your knees pulling to stay nice and tall. Push the crown of your head to the ceiling, tucking chin in, eyes 5 feet in front of you.
• The exercise already started here, but if you can, lift one/both arms and extend them in front of you while pushing your palms to the wall in front of you.
• If comfortable here, lift both arms overhead and push palms to the ceiling over you, maintain tension through all movements keeping a nice straight spine.
• You can modify this exercise by sitting on a small block to keep a neutral spine.
• Perform for 1 minute post workout or before going to bed.