Welcome To ELDOA

•“Learn by doing”

•“Be your own best

therapist”

•“Get in the best ELDOA

position for YOU”
 What Is ELDOA
•
What does ELDOA stand for? ELDOA is French for
"Etirements Longitudinaux avec Decoaptation
Osteo-Articulaire" which translated to English is
"Longitudinal Osteoarticular Decoaptation Stretches" This
essentially translates to Longitudinal Osteo-Articular
Decoaptation Stretches (LOADS), which describes how the
exercises use the connections of various parts of the body
to carefully organize tension and produce a reduction of
compression (decoaptation) at a specific joint.

• “ELDOAs are advanced postural and

stretching exercises which effectively create
space between vertebra.”

• “The ELDOAs strengthen and normalize the

muscles that align the spine”

• “The ELDOA are very precise postures that target

a specific joint region to provide relief from pain
and restore balance.”
 Why Is My Spinal Cord Important?

● Your Spinal Cord is important because without a spinal

cord, your brain and your body couldn’t communicate
with each other.

● The spinal cord is the pathway for impulses from the body
to the brain, and from the brain to the body.

● These impulses are different signals our brain sends and

receives from our bodies.

● The spine (or backbone) runs from the base of the skull to
the pelvis. It serves as a pillar to support the body's weight
and to protect the spinal cord.

● The spine is made up of a series of bones that are stacked

like blocks on top of each other with cushions called discs
in between to help absorb shock/load.
 Characteristics of the Cervical, Thoracic, and Lumbar Spine

• Cervical Region(C1-C7)
-C1 the atlas, supports the weight and
movements of the head
-C2 strongest of cervical vertebrae
-spinal nerves pass through lateral grooves,
thus correct alignment for the cervical spine is
important
-nerves control many bodily functions and
sensory activities
-these nerves innervate back of the head,
neck, shoulders, arms, hands, diaphragm
-supports the head and enable diverse head
movement
 Characteristics of the Cervical, Thoracic, and Lumbar Spine

•Thoracic Region(T1-T12)
-connect with rib cage

-rotation

-nerves directly connected with

muscles lying between ribs,
deep back muscles, front of
abdomen
 Characteristics of the Cervical, Thoracic, and Lumbar Spine

•Lumbar Region(L1-L5)
-help support the weight of the
body
-transmit this weight and the
movements of the trunk and
upper limbs to the pelvis and
lower limbs
-L5 most susceptible to
stress-related exercises
 Characteristics of the Cervical, Thoracic, and Lumbar Spine

• Sacro-Coccygeal Region(S1-S5,
coccyx 4-5 fused vertebrae)
-sacrum serves as strong foundation for
the pelvic girdle
-coccyx small triangular bone consisting of
4-5 fused vertebrae
-2 nerve networks
-sacral plexus (L5-S3) and coccygeal plexus
(S4, S5, and coccygeal nerve Co1
-innervate thighs, buttocks, muscles and
skin of legs and feet, anal and genital area
As the ELDOA “creates space”, there are many health benefits!

Health Benefits
• Injury Recovery and Prevention
• Reduced Joint Inflammation and Arthrosis
• Delayed Disc Degeneration
• Increased Disc Hydration
• Increased Blood Flow
• Improved Posture
• Relief of Chronic and Acute Back Pain
• Relief of Neck and Shoulder Tension
• Improved Awareness and Overall well-being
• Improved Recovery Time for Sports and Training
• Reduced Forward Head Posture
• Normalize Disc Bulges
• Reduced Degrees of Scoliosis
• Increased Flexibility
• Improved Muscle Performance and Tone
• Normalization of Visceral Function
• Reduced Stress
 Who Cares About ELDOA?
•So why should I care
about doing some weird
stretches and postures as
I am in middle
school/high school,
nothing can happen to
me as I AM YOUNG AND
INVINCIBLE!
Text
Neck
Posture and Gravity Line
 Did You Know That
• 1- back pain is the most common complaint among adults
with up to 80% of the population suffering from some
type of back pain in their lives?

• 2- 71% of back surgeries fail?

• 3- Of the estimated $100 billion that lower back pain

costs the United States annually, two-thirds is due to lost
wages and lost productivity?

• 4- 90% people age 50 and up have degenerative disc

disease?

• 5- the ELDOA method can decompress your spine,

decrease your pain, and help alleviate your symptoms if
you are suffering from a degenerated disc, bulging disc,
herniated disc, or thinning disc?
 T8-T9 ELDOA
Seated position with feet flat, hip width, and
knees at 90 degrees Progression 1

• Maintain a straight spine from the ground

lengthening up and pushing with top of head.

• Hold for 60 sec

 T8-T9 ELDOA
Progression 2

• Seated position with feet flat, hip

width, and
• knees at 90 degrees
• Fingers spread, reach arms up
parallel pushing forward
• Maintain a straight spine from the
ground
• lengthening up and pushing with
top of head.
• Hold for 60 sec
 T8-T9 ELDOA
• Seated position with feet flat, hip
width, and Progression 3 Progression 3
knees at 90 degrees

• Reach one arm up parallel pushing to

the sky, other arm straight forward,
fingers spread

• Maintain a straight spine from the

ground
lengthening up and pushing with top of
head.

Stick bit toe up, leave other toes down

• Hold for 60 sec

 Progression 4

ELDOA T8/9
• Seated position with feet flat, hip width, and
knees at 90 degrees

• Reach arms up parallel pushing to the sky.

Fingers spread

• Maintain a straight spine from the ground

lengthening up and pushing with top of head.

Stick big toe up, leave other toes down

• Hold for 60 sec

 T6-T7 ELDOA
Progression 1 Progression 2
Seated position sitting with crossed
legs

• Reach arms up with hands together

and pushing
to the sky

• Maintain a straight spine from the

ground
lengthening up and pushing with top
of head.

• Hold for 60 sec

 C4-C5 ELDOA
Progression 1
• flatten neck spine by tucking
your chin

• and looking your eyes down to

pelvis.

• Hold for 60 seconds

 C4-C5 ELDOA
Progression 2
• Lying on your back tuck legs and
pelvis up, feet turned out
• so tailbone is off ground
• and flatten neck spine by tucking
your chin
• and looking your eyes down to
pelvis.
• Hold for 60 seconds
 C4-C5 ELDOA
• Lying on your back tuck
legs and pelvis up, feet Progression 3
turned out
• so tailbone is off ground,
reach arms in
• external rotation straight
up from ground,
• and flatten neck spine by
tucking your chin
• and looking your eyes
down to pelvis.
• Hold for 60 seconds
 L5-S1 ELDOA
•Lie on your back with legs up against wall or Progression 1
•supportive structure.
•Toes toward knees, ankles turn in, toes turned
•in, knees locked out
•Press tailbone down while reaching heals up
•Keep spine flat to ground including neck - so
•eyes should be able to see hips
•Hold for 30 to 60 seconds X 3 sets — best done
•at night before bed
 L5-S1 ELDOA
• Lie on your back with legs up against wall
or
supportive structure.
• Toes toward knees, ankles turn in, toes
turned
in, knees locked out
• Press tailbone down while reaching heals
up
• reach arms directly above chest with hands
open flat and fingers turned out
• Keep spine flat to ground including neck –
so
eyes should be able to see hips
• Lengthen spine by reaching everything
away
from pelvis (legs up wall and arms/head
reaching away)
• Hold for 30 to 60 seconds X 3 sets — best
done Progression 2
at night before bed
L5/S1
• Lie on your back with legs up against wall
or
supportive structure.
• Toes toward knees, ankles turn in, toes Progression 3
turned
in, knees locked out
• Press tailbone down while reaching heals up
• reach arms over head with hands open flat
and
fingers turned out and bicep by ears
• Keep spine flat to ground including neck -
so
eyes should be able to see hips
• Lengthen spine by reaching everything
away
from pelvis (legs up wall and arms/head
reaching away)
• Hold for 30 to 60 seconds X 3 sets — best
done
at night before bed
 Typical ELDOA Class
• 5-10 minute learning about the
spine and how the body works

• 5-10 minute warm-up

• 15-20 minutes to practice ELDOA
postures
• 5 minute quiet cool down,
breathing exercises