SolCoreFitness

Jul 31 2020

ELDOA Method To Get Rid Of Pain Between Your Shoulder Blades

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Why Sitting Leads To Shoulder Blade and Mid-Back Pain

Modern life forces most of us to sit for hours every day, often leading to lingering mid-back discomfort and pain between the shoulder blades. This pain is not just from immobility, but also from posture habits—forward head, tight pecs, rounding of the upper back, and stressed spinal muscles trying to support the head when it drifts in front of the shoulders.

The “Forward Head” Problem and Spinal Strain

When the head moves from its balanced position over the shoulders to a “forward” posture, the muscles across the back and down to the spine must work harder to hold it up. This chronic strain compresses spine segments and increases tension deep between the shoulder blades—leading to persistent discomfort and reduced mobility.

Science Behind ELDOA: More Than Stretching

The ELDOA method is often described as “stretching,” but it’s truly a powerful strengthening technique that increases space (decoaptation) between vertebrae, boosts blood flow, hydrates discs, and corrects posture. Scientific research confirms the ELDOA method improves pain, range of motion, proprioception, and postural awareness by creating tension specifically at the affected spinal level.

Analogy: Re-Educating Posture Like a Spring

Imagine your spine like a spring—when you sit too long, the coils compress and lose flexibility. ELDOA helps “open up” these coils, restoring natural spacing, and re-educating key muscles (between the shoulder blades and neck) for pain relief and upright posture. Instead of just “stretching” the muscle, you activate global tension with targeted effort and align the spine for true decompression.

How to Use ELDOA to Relieve Shoulder Blade Pain

To break free from postural pain, the ELDOA exercise for the T8-T9 region (middle of the back) is one of the most effective tools. The technique involves a precise warm-up to mentally and physically connect with the mid-back and teach tall, upright posture. It’s not about pampering relaxation; it’s technical, progressive, and teaches the body to stay tall and decompress strain—especially when practiced regularly as part of a holistic routine.

ELDOA: The Ultimate Spine And Joint Exercises

Key Takeaways for Pain Relief and Postural Reset

Sitting causes a cascade of muscle tension and spinal compressive strain.
ELDOA creates space, improves strength and posture, and re-educates muscles at the problem area.
Sustainable relief comes from combining scientific, segmental strengthening and posture correction—not just “moving more,” but moving smarter.

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it’s not just working out, it’s building a foundation for a better life.

Jul 17 2020

ELDOA Method Exercise Benefits—With Example

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Four Science-Backed Benefits of ELDOA Method Exercise

The ELDOA method, developed by Guy Voyer, provides targeted exercises that support the spine and overall health well beyond conventional stretching. Research and clinical observations show ELDOA offers multidimensional benefits for pain reduction, posture, functional movement, and spinal integrity.

1. Spinal Pain Relief

A main benefit of ELDOA exercises is spinal pain relief. ELDOA uses “axial extension” (pulling head and hips away from each other) to create space between vertebrae, thereby reducing disc and nerve compression, and normalizing movement. Studies show ELDOA can reduce pain after consistent practice, especially in the back and neck.

2. Improved Core Strength and Postural Support

ELDOA training builds real, functional core strength by challenging the body to maintain tall posture and tension at targeted segments. This strengthening effect improves spinal integrity and teaches the body to support optimal alignment through dynamic activity.

3. Enhanced Posture and Coordination

Segmental activation in ELDOA “wakes up” the ligamentous system and improves proprioception. By holding precise postures, you train co-contraction and joint awareness, leading to better upright movement patterns and overall balance.

4. Specific Segmental Effects for Functional Change

Each ELDOA exercise targets a specific spinal segment and can provide local improvements, such as increased circulation and nerve function at key areas. For instance, ELDOA for T12-L1 (which impacts adrenal health and mid-back function) can help normalize regional movement and posture.

Practical Example: ELDOA for T12-L1

Apply ELDOA for the T12-L1 segment:

Sit upright with head, shoulders, and hips stacked.
Use axial extension: butt down, ribs/chest up, head upward.
Stabilize with leg positioning (right knee bent, left leg angled outward; adjust for body size).
Activate tension by flexing toes, rotating legs, and moving arms as described.
Hold for one minute, then repeat for both sides, always maintaining spine alignment.

ELDOA: The Ultimate Spine And Joint Exercises

ELDOA Research-Driven Outcomes

Ongoing research demonstrates ELDOA exercises:

Reduce spinal pain and improve comfort
Build core strength and reinforce healthy posture
Enhance segmental mobility and functional movement

Key Takeaways

ELDOA supports spinal health through axial extension, segmental strengthening, and postural improvement.
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it’s not just working out, it’s building a foundation for a better life.

Jul 06 2020

ELDOA Method Answers For Maximum Benefit

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The Origins of ELDOA: A Science-Driven Solution to Back Pain

The ELDOA method was developed by Guy Voyer, DO, in France during the 1970s in response to widespread back pain issues. Voyer, drawing on osteopathic principles, biomechanical science, and years of hands-on research, created a structured system of exercises focused on improving spinal space, reducing pain, and supporting whole-body function.

ELDOA Explained: The Scientific Acronym

ELDOA stands for “Étirements Longitudinaux avec Decoaptation Ostéo-Articulaire” (“longitudinal osteo-articular decoaptation stretching”). The key goal is to create tallness and space (axial extension and decoaptation) at precise joints and spinal segments using focused posture, limb vectors, and sustained tension—leading to decompression and improved movement.

How ELDOA Exercises Deliver Results

Each exercise involves setting up for maximum axial extension and aligning the body so tension targets the desired spine segment. This posture creates space between vertebrae, relieves compressed discs, and improves posture, proprioception, and functional strength. Clinical results and post-exercise scans show improvements in both pain and vertebral spacing.

Why ELDOA Is Effective for Prevention, Not Just Rehab

ELDOA isn’t only useful for symptom relief—it’s an evidence-based protocol for preventing pain, improving awareness, and building lifelong spinal strength. Practicing ELDOA regularly helps keep muscles, ligaments, and joints hydrated, mobile, and coordinated for everyday movement quality and resilience.

Maximum Benefit: Science-Backed Reasons to Use ELDOA

Spinal pain reduction through decoaptation and joint hydration
Enhanced upright posture, proprioception, and awareness
Improved overall function, sleep, and energy by relieving nerve compression
Proactive self-care—be your own best therapist by preventing breakdown before it starts

ELDOA: The Ultimate Spine And Joint Exercises

Key Takeaways

ELDOA is a scientific, progressive exercise system rooted in osteopathic principles—not just stretching.
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it’s not just working out, it’s building a foundation for a better life.

Jun 23 2020

Working Out But Not Seeing Results? 4 Reasons Why (Video 2 of 2)

scientific reasons workouts are not delivering results

Why Aren’t You Seeing Results? Four Root Reasons

Many people wonder why their workouts are not producing results. Despite working out regularly, they don’t feel stronger, healthier, or more energetic. The science and philosophy of the body reveal four main reasons, each crucial for achieving sustainable results.

1. The Trap of Generic Fitness Promises

Fitness marketing often sells rapid results with minimal effort—ignoring diversity in structure, history, and personal needs. Scientific evidence shows these oversimplified promises lead to disappointment and lack of true progress because every body responds differently to training.

2. Ignoring Structure and Function

Inspired by osteopathic principles, it’s clear that individual structure shapes function, and vice versa. If structural imbalances are left unaddressed, functional capacity falters—leading to plateaus and injury even when effort is high.

Analogy:

Imagine a bridge out of alignment—if the cables aren’t balanced, traffic brings uneven strain and collapse.

3. Neglecting Holistic, Interconnected Systems

Bio-tensegrity teaches us that the body is interdependent—muscle, fascia, and joint positions dynamically affect each other. Ignoring these links means compensation and stagnation, even with consistent exercise. Holistic, full-body engagement is necessary for real strength and progress.

4. Disregarding Foundational Scientific Laws

Scientific rules (such as Hill’s Muscle Model, Bergmark’s Pit and Dam, and Pascal’s Law) remind us that true strength and resilience require attention to the tendons, fascia, contractile fibers, and force distribution throughout the body. Neglecting these laws risks overloads, injury, and lack of progress over time.

Analogy:

Like air in a soccer ball, internal pressure must be distributed evenly—if one area is weak or overloaded, it is more likely to fail.

How to Move Forward and See Results

Start from your unique baseline—honest assessment is essential.
Build your plan with personalized, holistic training that respects the structure and connectivity of your body.
Address imbalances, adapt as you progress, and continually educate weak areas to promote lasting growth.
Only sustained, full-body approaches with true progression lead to breakthrough results.

The Ultimate Holistic Exercise and Fitness Guide

Key Takeaways

Sustainable exercise results rely on real science, structure, and holistic strategy—never on shortcuts or generic promises.
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it’s not just working out, it’s building a foundation for a better life.

Jun 09 2020

Working Out But Not Seeing Results? 4 Reasons Why (Video 1 of 2)

one size fits all fitness programs effectiveness

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Why One-Size-Fits-All Programs Fail to Deliver Results

Jumping into popular exercise routines often promises rapid transformation or pain relief—but oversimplified programs usually ignore your unique foundation and personal history. Treating your own body as the most important investment, not just following trends, is key for success.

1. Impatience and Unrealistic Expectations from Marketing

Fitness ads exaggerate how quickly transformation can happen. True change requires patience, long-term vision, and commitment to progression. Expecting fast fixes usually sets up disappointment and abandonment of routines.

2. Oversimplified Solutions and False Promises

Ads often promote miracle routines that “instantly cure pain” or transform your abs in a few moves. In reality, pain and performance rely on complex muscle, fascia, joint, and movement relationships—simplifying risks missing underlying dysfunction.

3. Lack of Personal Assessment and Education

Without personalized guidance and real understanding of starting points, copying programs can worsen imbalances. Real progress requires honest assessment, tailored routines, and continuous education about your body’s needs.

4. Ignoring Holistic Connections and Balance

The body is an interdependent unit. Generic routines often neglect the need to educate weaker areas, correct imbalances, and foster rhythm across all muscle groups for sustainable improvement.

Analogy:

Just as becoming a doctor requires years of education, real physical health is built through a step-by-step learning process—not shortcuts, ads, or single “miracle” exercises.

Making Your Workouts Work for You: The Full-Body Approach

Assess your starting point rather than following popular ads.
Build programs based on comprehensive education and holistic progression.
Expect that enduring change takes time and honest effort.
Avoid quick fixes and commit to stepwise, full-body practices for lasting results.

The Ultimate Holistic Exercise and Fitness Guide

Key Takeaways

it’s not just working out, it’s building a foundation for a better life.

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Mar 20 2020

COVID-19 – Your Defense Against It

Recent COVID-19 has caused our world to take generous precautions to avoid and defeat the rampant virus. The virus also known as SARS-CoV-2 originated in Wuhan China and has made viral impressions globally over the past few weeks. Some cases are reported much more severe than others. A major risk of the virus is that some carriers show no symptoms yet it’s as contagious as those that do. Those that aren’t showing any symptoms are more likely to contribute to the person-to-person spread. Those with severe medical conditions are at a greater risk of picking up a serious case of COVID-19 than those without, yet people of all ages have picked up the virus. We will continue to see the virus spread over the coming months. For more information and updates on the virus please reference the Centers for Disease Control and Prevention website.

This is a reality that we must all face and prepare for. Having a body that is strong and healthy enough to fight off any serious illnesses is something that comes from consistently making healthy choices. What you intake and do not intake will structure your cells accordingly. The flow of your lifestyle will also be a large influence on the makeup of your body’s DNA and molecular structure.

Eat for Infection Prevention and Immunity Strength

Choose foods and supplements that are rich in vitamins and minerals. Raw fruits and vegetables, leafy greens, and grass-fed/pasture-raised/wild-caught meat. Garlic, Elderberry, and Oregano Oil are healthy bacteria-fighting aids. Making healthier intake choices will eliminate harmful pathogens and fight infections.

Learn more: Holistic Nutrition for Infection Prevention and Immunity Strength

Regulate Gut Health

Healthy probiotics like Kimchi can stimulate the neuro-receptors within your gut. Colostrum is a great recommendation for cultivating immunity through supplements. This will increase your mental clarity, and the well-being of your body and digestive system. Incorporating these probiotics into your lifestyle will also prevent Leaky Gut Syndrome, and Diarrhea from infectious causes.

Exercise to Increase Vitality

Physical activity promotes healthy blood and natural killer cell production. Natural Killer Cells are white blood cells that reject tumors and viral diseases. Choosing to exercise builds blood cells instead of fat cells and leads to anti-aging benefits. Exercise regulates a proactive body on the molecular level increasing healing abilities and disease prevention.

Get Proper Sleep

Healthy sleeping patterns as well as all the other topics we have discussed so far will reduce your risk of getting heart disease, diabetes and immunity dysfunction.

Heat & Hydrate

Drinking fluids will wash the virus into the stomach where it will die in the stomach acid. If you do not drink enough fluids it can move from the windpipe into the lungs. The virus cannot survive in temperatures greater than 53 degrees Celsius. That is about 133 degrees Fahrenheit. The higher the temperature the faster the virus will die. Fit a regular sauna visit into your routine and make sure you always keep a vessel full of fluids with you.

All together healthy eating, sleeping, heating, hydrating, and exercising will be your biggest weapon when preventing and defeating viruses like the COVID-19. Take some time to learn about and appreciate the resources and design that nature provides for us to stay healthy and happy. We are all capable of monitoring our choices and our bodies. Feel better, look better, be better, and most importantly; live better. it’s not just working out, it’s building a foundation for a better life.

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Mar 08 2020

Heart Health and Body Structure

I am sure you have heard a lot about heart health. Everything from diet, hydration, stress management, and sleep affects your heart. Incorporating cardio and respiratory exercises is important, but not everything you need. There are many excellent points to follow, but have you ever thought about heart health and the structure of your body?

The structure of the body is usually discussed in the context of posture, movement, or pain—and all of this is true. The better your structure, the better your position, the better you move, and the less pain you will have. But the structure of your body is fundamental to the health of your organs too. Your organs (viscera) each have a place they’re supposed to be within the body, with “rooms” formed by fascia (connective tissue). If your body is out of balance and your fascia is unhealthy, the space (room) holding your organs is compromised, and they cannot function optimally. It’s like asking you to perform a task with your arms and legs tied—difficult, if not impossible.

Now let’s use your heart as an example. For optimal health, the heart should sit properly on your diaphragm, and the pericardium (heart skin) should provide enough room and properly connect to the neck and sternum.

In the image at the top, the pericardium (green) connects to the sternum (breast bone), C6, C7, and T1 vertebrae (neck), and the diaphragm for support. If any of those connections are tight or out of place, it twists, compresses, or pulls the pericardium, and the heart can’t work well.

Heart Health And Posture

Consider the typical posture we see everywhere—forward head posture. As the name implies, the head is forward of the shoulders. This is usually seen with a rounded back (kyphosis) and a collapsed sternum. Now, take the image of the heart above and place it in this poor posture. When your head is forward, the neck vertebrae slide forward, the connections at the sternum slacken, and the diaphragm—the floor the heart sits on—becomes crooked and compressed.

Now your poor heart is twisted, compressed, and sitting in the wrong place, but you’re asking it to work optimally. This poor posture also reduces your lung volume, meaning less oxygen gets to your body—including your heart. If you’re exerting yourself in this condition, you’re stressing your heart and body—putting it in a position NOT to succeed.

If this sounds familiar, the good news is it’s not a death sentence. Much of what’s “off” is soft tissue, which means you can do something about it if you act soon. Some exercises can open up your neck, pull vertebrae back into position, and correct kyphosis.

If your goal is longevity and vitality, get on a workout program that trains your body from all angles—including your posture and structure. The benefits to your entire being are numerous… because it’s not just working out—it’s building a foundation for a better life.

Learn more about total-body structure and heart health programs:
Heart Health and Holistic Fitness Programs

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Jan 15 2020

Don’t Just Set Resolutions, Choose Who You Want To Be

Understand your pain. Growth is HARD. You’ve been carrying around this voice that keeps telling you what you could be doing to reach your full potential. It says you are so much more than what your lifestyle says you are. There’s this deep groaning in your gut that is saying go HARDER.

We don’t listen to this voice often because it’s calling us to step out into somewhere new. Humans don’t like “new places” because there could be predators lurking about to destroy us. These predators come in all shapes and sizes. They could look like a group of fit young students laughing at you because you’re overweight and trying to get in shape. You decide not to go to the gym anymore, meanwhile you paid one visit with your new membership. It’s the physical pain of dealing with sore muscles after getting into a workout routine. Perhaps it’s the $100,000 student debt that you’re going to get as you pursue your dream of becoming a teacher. It’s important to recognize these monsters that are standing in front of you and understand that you don’t have to be afraid any longer. Take courage and begin your journey.

Step 1: Vision

Who is this person that you long to be?
Why do you want to live this way?
Does he/she walk with confidence?
Do they smile everyday knowing they have meaning in this world?
Do they know they are loved?
Are there things in your life you don’t want anymore?
Are there things that you don’t have in your life that you know you want?
What does he/she look like today? Tomorrow? Next year? Five years from now? Ten years from now?

Cast the vision of you in your fullest potential. Be specific. Set small goals to achieve every day, week, month, and year that is going to get you there. They could be as simple as reading a chapter a day, or read 12 books this year, or go to the gym 3 times this week.

Step 2: Focus

“For as he thinks in his heart, so is he” – Proverbs 23:7

Your most powerful weapons in producing positive growth are your heart and your mind. It’s your responsibility as a conscious human being to monitor your thoughts and self-talk and to protect and feed good dialogue within. What does your inner dialogue sound like? Are your thoughts always of shame? Doubt? Guilt? Do you hear negative put downs all day? Are you always telling yourself you are not good enough? If this is what your self-talk sounds like, it’s time to set an anchor of who you truly are in your heart and mind. This is the spiritual side of war.

Set an anchor: believe whole-heartedly that you are deeply loved from above and created with a spirit of power, love, and self-discipline. Out of this place of belief, you will begin to live as so.

Step 3: Perseverance

When the going gets tough, KEEP ON GOING. Nothing of value will ever come easy. It’s your perspective within the little moments, tasks, and jobs, that will decide how much joy you experience, even in the toughest of days. Remember who you are, and why you live the way you do to get through the growing pains. Be thankful for those reasons, be thankful that you have the courage to be where you are because this is who you are. You are a well-reasoned, capable, and endearing human being who has the ability to change the world if you believe you can. This is truly who you are.

It’s time to set some goals, get spiritually healthy, and show up for the dirty work every day with a heart of faith and gratitude. You owe it to yourself and to the world; it’s who you were created to be. You are not the only one that experiences fear. You are not the only one that longs to overcome your shortcomings and live in your full potential. Take the first step forward and if you fall, laugh off the dust and try again. Give yourself grace, but not too much grace. You are an overcomer and were created to overcome the laziness, overeating, and whatever other bad habits are holding you back from living in your full potential. It’s time to silence them once and for all. Believe.

Learn more: Custom-Built Programs for Stepping Into Your Best Self

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Nov 04 2019

The Time To Start Taking Yourself Is Always NOW

There is a common activity that can profoundly affect every human’s level of happiness: exercise.

Exercise produces euphoric chemicals and hormones in the human brain like endorphins, serotonin, and dopamine. Not only does exercise heighten our “feel good” chemical experiences, it also lowers stress chemicals like cortisol and adrenaline. Research consistently shows that exercise can immediately boost mood, lower rates of anxiety and depression, improve mental clarity, and enhance emotional wellbeing.

The holidays are just up the street. This is the time of year that separates those who are serious and those who are not. Those who are serious about their workout routines commonly share enjoyment in their active lifestyle. I’m writing this article to share with you three things that will help you maintain a successful workout routine all year round—and enjoy it.

Motivation

Start with finding your why. Having a superseding motivational factor will be powerful on the days you don’t feel like pushing yourself out of your comfort zone and doing what you know you need to do. Always reflect on your why. I recommend writing it down and reading it every day. Remind yourself why it is so important for you to show up today.

Reward

Hard work itself can be rewarding, but it’s still hard work. Discover what satiates you. Maybe it’s an evening at your favorite restaurant or a trip to your favorite clothing store. When you work hard and achieve your goals, give yourself a break and let your body and brain know it’s done a good job. You will be more likely to return refreshed for another week of progressive workout.

Repeat

Don’t give up. Remember your why, and be diligent in your reward system. This is very important in sustaining an enjoyable workout routine.

Those who enjoy their lifestyle are serious about their routines. Do you want to feel the best you’ve ever felt? Performed the best you’ve ever performed? Then what are you waiting for? Ride into the new year with passionate momentum. Everybody knows that waiting until after the new year to begin a routine is just an excuse to procrastinate. Take this time before the holidays to start or recommit yourself to a workout routine.

Learn more and get started: Custom-Built Programs for Sustainable Motivation

If you have any questions about starting or improving your workout routine, I am always available to help.

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Sep 23 2019

Want To Age Better? Read This

Longevity, Exercise, and Aging: How to Stay Strong for Life

Wouldn’t it be nice if there was a pill you could take to keep your youth throughout the entirety of your life? Imagine being able to eat whatever you want, relax 95% of the time, and never pay for the deteriorating results of this complacent behavior.

But for those who understand the vitality of activity and proactive health choices, this remains a pipe dream. The truth is simple: longevity, exercise, and aging are all connected—and what you choose to do with your body every day directly shapes how well you live over time.

The Cost of Inactivity on Aging

Only 1 in 3 children are physically active every day.
Less than 5% of American adults get just 30 minutes of physical activity daily.

That may surprise you, considering our bodies are designed to move, adapt, and grow stronger under stress. Inactivity and movement neglect are major contributors to:

Premature aging
Heart disease
Diabetes
Depression
Arthritis
Cognitive decline
Even early death

The takeaway: if you want to slow the aging process, you must keep moving.

Exercise as the Longevity “Medicine”

Think of it this way: movement is the mechanism for staying young. Every cell in your body needs activation, oxygen, nutrition, and detoxification.

Regular exercise has been shown to add 2–4 years to life expectancy—and often much more. But the real win is not just longer life, it’s better life: stronger, more capable years where you can stay independent, mobile, and pain-free.

Longevity Exercise Basics: What Really Works

So how should you approach exercise for healthy aging? It’s not about punishing workouts or endless hours at the gym—it’s about balance, variety, and consistency.

1.Stretching for Longevity and Aging Gracefully

Stretching brings holistic balance to the body. Muscles, tendons, ligaments, fascia, and bones all work together to create efficient movement.

Programs that align myofascial chains (like ELDOA or myofascial stretching) improve posture, body awareness, and joint spacing—essential for youthfulness and resilience.

2. Strength Training: The Anti-Aging Secret

Strength training isn’t just for athletes—it’s for anyone who wants to age well. Your body’s thousands of components must “do their job” for strength and longevity.

Start with segmental muscle strengthening, then work on the seven foundational movements:

Squat
Lunge
Push
Pull
Bend
Twist
Gait (walking/running patterns)

When performed with good form and intention, these basics build the foundation for lifelong performance and vibrant health.

3. Find Joy in Movement

Consistency beats intensity. The key to long-term success is finding activities you love—walking, hiking, yoga, skiing, or group fitness classes. And then fall in love with the stretches and exercises that are going to keep you doing the activities you love.

Passion fuels longevity because you’ll keep showing up when the activity excites you.

Longevity Is About Quality, Not Just Quantity

Longevity isn’t just about the number of years lived—it’s about the quality of those years. Choosing the right balance of stretching, strength training, and enjoyable activities will improve mobility, energy, and mood while reducing risk of disease.

Aging is inevitable, but how you age is up to you. Exercise is the single most powerful tool we have to extend not only lifespan but healthspan.

Ready to Invest in Your Longevity?

Don’t wait for the signs of aging to slow you down. Start now with sustainable, science-backed training that supports your body at every stage of life.

👉 Explore our Custom-Built Longevity Programs and discover how a fascia-focused, holistic approach can help you stay strong, mobile, and vibrant.

Because the path to better aging doesn’t begin tomorrow—it begins with the steps you take today.

Do you want to be healthier, stronger, or more vibrant? Start today—because the path to better aging begins right now.

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