Posture

Aug 14 2020

ELDOA Stretching? Why ELDOA Is NOT a Stretch, But an Exercise

ELDOA stretching vs strengthening science

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ELDOA: Strengthening, Not Stretching Here’s the Science

Many associate ELDOA with flexibility or yoga-like stretching, but ELDOA is fundamentally different. Instead of creating passive length, it uses an extreme end-range muscular contraction—an intense, sustained effort to separate joint surfaces and strengthen the tissues surrounding them.

Biomechanics: Borelli’s Law and Extreme Range

ELDOA is based on a biomechanical rule described by Borelli: every muscle operates through five ranges (total, middle, internal, external, extreme). ELDOA targets the “extreme range,” where maximum tension pulls actin and myosin fibers far apart and all motor units are recruited. This builds endurance, resilience, and deep stability rather than relaxation or pampering.

Why ELDOA Is Different From Yoga or Passive Stretching

Yoga, stretching, and ELDOA may appear similar visually, but the neuromyofascial, biomechanical, and effort profiles are worlds apart. In yoga or typical stretches, relaxation and temporary lengthening occur. ELDOA demands deliberate, total muscular engagement—building global tension throughout the body and targeting specific joints for decompression and alignment.

Analogy: Building Space Under Pressure

Imagine trying to “build space” at a joint by push-pulling from opposite ends—abs, chest, neck pushing up; hips and legs pressing down. This feels like effort, not ease, similar to pulling a stuck drawer apart. With ELDOA, you consciously recruit every fiber, hold tension, and “educate” the tissues to handle force and maintain spacing even under stress.

The Anatomy of ELDOA for Spinal Health

In practice, ELDOA is most famous for its application to spinal segments. Through precise body positioning, joint decoaptation, and maximal tension, it decompresses vertebrae, hydrates discs, and aligns posture. The benefit comes not just from “lengthening” but from teaching the spine to organize, bear load, and resist compression in daily life.

ELDOA: The Ultimate Spine And Joint Exercise

Key Takeaways: Why ELDOA Changes Movement, Pain, and Posture

ELDOA is strength-focused, not relaxation-focused; it teaches the body to sustain effort in end-range.
The intense tension recruits all muscle fibers, remodels fascia, and creates space in the joints.
Benefits include pain relief, improved posture, hydration, and lifelong spinal resilience when used with a holistic program and proper mindset.

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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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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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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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Jul 31 2019

Your Structure Dictates Your Function The Science of Biotensegrity

Your Structure Dictates Your Function—Body Science in Real Life

Our bodies are wonders of engineering: a living, moving network built on a perfect balance of tension and compression. This principle—called biotensegrity—explains why structure and function can never be separated in the pursuit of health, performance, and longevity.

What Is Biotensegrity?

Biotensegrity combines “biology” with “tensegrity” (tensional integrity). In the body, bones act as compressive struts, while muscles, fascia, and tendons form a continuous network of tension. The entire structure is stabilized not by stacking parts (like blocks), but by present, dynamic, living tension—like a suspension bridge for your whole body.

If tension is distributed well, the body is stable, springy, and resilient.
If a part is too tight or weak, the whole system adapts—sometimes with pain, imbalance, or injury.

Everything Is Linked Together

When you move—play with your kids, work out, or simply walk—your body coordinates a dance of compression and tension across hundreds of muscles, joints, and fascia connections. Each region doesn’t just do its own thing; it works in concert with the whole system. Every link in this biological chain must do its part; otherwise, function suffers somewhere else.

Example:
If your hip or ankle loses mobility, tension shifts and compensation can show up as back pain, poor balance, or inefficient walking.

Structure and Function Are a Two-Way Street

If your structure (posture, alignment, tissue health) is off at a single point, your function (movement, strength, energy, even organ health) will also be off. The reason? Force, energy, and even cellular information travel through the body’s biotensegrity network. Muscles and fascia share loads instantly, and bones “float” within these tension networks—so stress, weakness, or imbalance in one link changes the function of the whole.

Poor structure means faulty movement, reduced performance, and increased risk for pain or injury.
Optimal structure enables efficient energy transfer, quick recovery, and enhanced performance in everything you do.

Train Every Link for Holistic Health

Just as a chain is only as strong as its weakest link, a body is only as healthy, resilient, and functional as its balance of structure and function. To truly improve your body, train every link for its unique job—mobility, strength, or coordination—and pay attention to posture and alignment during all activities.

Discover the science and solutions: The Ultimate Guide For A Holistic Exercise and Fitness Program

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Jul 01 2019

Bio-Tensegrity And Your Body—How Your Body Is Balanced

Our bodies are more than collections of bones and muscles—they are living tensegrity structures, where tension and compression are held in perfect harmony for adaptability, resilience, and movement.

From Architecture to Anatomy: Buckminster Fuller’s Vision

The term “tensegrity” (tensional integrity) was coined by Buckminster Fuller, a visionary architect who imagined not just buildings, but nature itself, following this principle. Think of a geodesic dome: each strut (compression element) and cable (tension element) supports the whole. Tensegrity structures have crucial properties:

Omnidirectional stability
Minimal material for maximum strength
Scalability—can be expanded without losing strength
Rigidity with discontinuous compression (struts don’t touch)
Flexibility with continuous tension (tension is always present)

A familiar real-world analogy: the Golden Gate Bridge. All those cables and supports distribute force, keeping the bridge flat and strong. But loosen, break, or over-tighten one cable or strut, and the entire structure sags or twists—cars can’t safely pass.

Your Body: Tensegrity in Motion

In the human body, bones act as the compressive “struts,” while muscles, fascia, and connective tissue create the continuous tension. When balanced, this system allows us to adapt instantly—walk, squat, reach, or even absorb shock and impact.

If one region is too tight, too loose, or off-balance, your “biotensegrity bridge” starts to tilt, just like the bridge. Movement and force no longer transfer optimally; compensation patterns develop, friction arises, pain occurs, and function suffers.

The Body’s Diaphragms and Sides: Total Structural Balance

Full-body balance isn’t just front-to-back. You must balance front, back, and both sides through mobility, strength, and flexibility. And don’t forget the four main diaphragms—cervical, cervico-thoracic, thoracic, pelvic—which act as internal floors and ceilings, connecting and stabilizing upper and lower segments. If even one of these diaphragms is off, perfecting your sides with stretches and strengthening isn’t enough—imbalance will persist.

Takeaway: Training for Real-Life Biotensegrity

Your structure dictates your function. Just as a well-built bridge efficiently moves traffic, a well-balanced body supports pain-free, powerful, and sustainable movement.

Every “cable” (muscle/fascia) and “strut” (bone) in your body must do its job.
Imbalance anywhere means adaptation, compensation, and eventually dysfunction.
The goal: train all areas—front, back, sides, and diaphragms—intelligently with stretching, strengthening, and mobility routines.

The challenge? Understanding this system’s complexity and applying it thoughtfully to your own training.

Learn more: The Ultimate Guide For A Holistic Exercises And Fitness Program

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