Posture

Jul 31 2018

Personal Training Success In Santa Fe – Emilah

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My name is Emilah DeToro, and I started with SolCore Fitness about 16 months ago. I chose to work with Ekemba at SolCore because I was hindering myself in my daily life and in my yoga practice. I wanted to stop limiting myself—I wanted to feel strong.

I was experiencing significant pain in my shoulders and neck, so I thought the ELDOA program and Ekemba’s approach would really help strengthen my core and reduce my pain. I attended classes consistently—at 8 o’clock every morning for 16 months—and it worked!

I stopped injuring myself, gained much more strength, and found new confidence in my ability to do things I love, like trimming trees and walking my dog more often. I have more energy to be active in the world and my body—and my spirit—just feel awake.

Why would I recommend SolCore and Ekemba? Simply put, if you want to strengthen your core, align your posture, and feel fluid in daily movement, this is the place to be. If you’re dealing with pain, feeling unstable, or tired of recurring injuries, SolCore’s holistic approach can dramatically improve your daily life.

The Science and Benefits of ELDOA at SolCore Fitness

ELDOA (Étirements Longitudinaux avec Decoaptation Ostéo-Articulaire) is a globally respected method that creates space in joints, improves posture, and strengthens deep core muscles.

Pain Relief and Postural Realignment: ELDOA targets specific spinal and joint segments to reduce tension, decompress nerves, and restore balance—relieving neck and shoulder pain.
Core Strength and Functional Stability: Classes blend strength, mobility, and awareness to activate deep core muscles—the foundation for safe, powerful movement in yoga, sports, and daily life.
Lasting Energy and Resilience: Consistent ELDOA practice improves movement patterns, reduces injury risk, and creates whole-body resilience for long-term health.

Emilah’s success isn’t unique—her experience reflects the science and benefit of true holistic exercise, guided by expert coaching and supportive community.

Explore joint health, posture, and core-strength breakthroughs with ELDOA:
ELDOA: The Ultimate Spine And Joint Exercises

Find out more @

Feb 05 2018

Doing “Just” What Feels Right In An Exercise Program Isn’t the Best Route Exercises Can Hurt You

Hey, Everybody, it’s Ekemba from SolCore Fitness. Not every exercise that feels great is good for your body. Why? Because most of us don’t have total access to or awareness of our bodies—especially in areas impacted by old injuries, tension, or imbalances. We work out to “gain access,” to really feel and balance the full system. But until then, “feeling good” during exercise can be misleading and even risky.

Case Study: Why “Feeling Good” Can Backfire

A member joined us after an accident left her liver inflamed. We developed a targeted approach—balancing her diaphragm, pelvis, and surrounding fascial chains. She made progress. Over the weekend, she did some group stretching that “felt fantastic” at the time, especially side bends. Unfortunately, her liver was still sensitive. That movement, though pleasant, compressed and stressed her liver, triggering pain. What felt good wasn’t actually safe for her physiology.

Many people make a similar mistake in their own fitness routines—picking only exercises that feel good, or only the ones they prefer. Negative consequences might not show up right away, but over years, hidden imbalances can lead to joint wear, pain, or dysfunction.

The Science: True Body Balance and Awareness

Real body wisdom comes from training all structures, knowing what each area needs, and learning to listen to subtle feedback—not just chasing what feels comfortable. Diaphragm, pelvic floor, and fascial connections are especially complex. Their health is linked to proper breathing, mindful movement, and core integration—not just one “feel good” activity.

Balanced programs involve:

Coaching and assessment to identify weaknesses and risks.
Progressions that cultivate both mobility and stability.
Full-body movement routines (not just “favorite” exercises) to align and wake up all structures.

Take Action: Train for Whole-Body Balance

Start simple: build body awareness, learn proper breathing (including diaphragmatic breathing), and work with a professional to develop correct patterns and progressions. Don’t trust just your instincts—trust evidence-based programs and feedback.

Dive deeper into safe, balanced fitness routines and how to truly educate your body:
Segmental Muscle Strengthening

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Jan 29 2018

Sitting At Your Desk Like This Will Help Your Back and Neck Pain

How’s it going? It’s Ekemba from SolCore Fitness again—answering your questions about the best posture for sitting at a desk or in your car.

First, a critical truth: Prolonged sitting is hard on the body. Anything stagnant stresses circulation, muscles, and joints. Standing desks have helped, but trade-offs exist—standing too long shifts the problem to the feet and circulation. Your body wants to move, so break up sitting time by walking, doing jumping jacks, or stretching every hour.

Desk Posture Science: Three Essentials

Monitor Height: Line your eyes with the top third of the screen—too high or low strains the neck, throwing off posture and spinal alignment.
Elbows & Hips: Aim for approximately 90 degrees. This reduces compression in the hips and elbows. Feet should rest flat on the floor, with thighs parallel—a position supported by ergonomic evidence to minimize back and leg strain.
Movement & Breaks: Break sitting every 30–60 minutes. Gentle walks, standing, or desk stretches—like a seated arch or standing back arch—combat the body’s natural tendency to creep into unhealthy positions.

Exercise Tip: Open Up Your Shoulders

Don’t just sit—move, even while seated. Try the “five-part shoulder” exercise to open your shoulder girdle:

Sit forward in your chair, grow tall, reach arms out, push away, lift arms to the ceiling, push forward, do a row, open and close the doors, reach toward your opposite shoulder blade, and repeat.
Do 5–10 rounds periodically throughout the day.
Notice which parts feel hard—these areas often need more stretching and myofascial work.

Why Myofascial Stretching and ELDOA Work

Poor posture rounds the spine and compresses joints. Myofascial stretching and ELDOA target muscle chains and joints, opening the body for better alignment and reducing pain. Targeted stretches support correct sitting position and long-term resilience.

Explore systematic approaches for office posture, stretching, and pain relief:
ELDOA: The Ultimate Spine And Joint Exercises

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Oct 26 2016

Personal Training Success Story Santa Fe Rosanna Dill

Real Results with SolCore Fitness Rosanna Dill’s Story

There’s a running joke in the midday group exercise class at SolCore Fitness: around 12:32, Rosanna comes screeching in with her workout gear and high heels, grins, and says, “Great, let’s do it!”—no matter the activity. But Rosanna’s story is much more than cheerful energy; it’s about commitment to fixing her upper back and overcoming thoracic kyphosis.

Facing Kyphosis Why Rosanna Started

Rosanna has always problem-solved her way through life—whether as her family’s “handyman” or with at-home workouts. Yet, her own program didn’t touch her real issue: increasing rounding in her upper back, a classic thoracic kyphosis that 90% of adults develop.

Rosanna’s Turning Point

Her main goal became not to be the “hunched back little old woman.” After seeing SolCore Fitness on Facebook, she decided to “stop being a cheap bastard,” and join a group class for expert help. She wanted a targeted solution, and she committed fully to every class and piece of homework.

How SolCore’s Program Changed Everything

Results After Dedicated Effort

“I have so much more awareness in my body. There’s more freedom in movement, and my tight upper back is slowly going away.”
The varied and integrated exercises—especially back extensor routines, targeted wall stretches, and upper back strength circuits—slowly, steadily improved her posture and mobility.
Rosanna worked her tail off, doing the assigned drills and extras, learning the value of consistency for long-term improvement.

Favorite Exercises and Challenges

“I like all the exercises—how they work together for whole-body progress. The wall stretch even helps me sleep!”
Her ongoing challenge: continuing to open up her upper back, addressing old postural imbalances and preventing new ones.

Advice for Members and Newcomers

“Take your time. It’s a process to get results—three months is too soon, and six weeks isn’t enough. Stick with it because it’s totally worth it.”
For anyone on the fence: “This program is a subtle yet effective practice that realigns your body.”

The Science Behind Kyphosis Correction

Correcting thoracic kyphosis requires a mix of posture training, muscle strengthening (especially back extensors and core), and strategic stretching of the chest and neck. Studies show group classes and personalized routines—like those at SolCore—improve alignment and long-term mobility, decrease rounding, and support healthy aging.

See more client success, posture correction science, and exercise tips:
Success Stories: Real People, Real Results

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Oct 19 2016

Hey Santa Fe! Get Off Your Tush! Sitting is the New Smoking, but is Standing the Answer?

Is Sitting Really the New Smoking?

It’s no secret that modern life means too little movement. Research shows that sitting more than six hours a day leads to an increased risk of heart disease, diabetes, disability, and early death. The American Cancer Society’s 18-year study of 123,000 subjects found higher death rates in those who sat longest. It’s why excess sitting is now compared to smoking for its negative health impact.

Are Standing Desks the Best Solution?

Pros and Cons Backed by Science

Standing desks have surged in popularity. Companies like UpDesk report massive sales growth, and studies confirm that breaking up sitting time can reduce musculoskeletal discomfort, boost energy, and improve posture. Interventions with sit-stand desks show improvements for some markers of cardiometabolic and vascular health—especially when combined with overall movement.

Yet, evidence also points out limits: calorie burn from standing is minimal. Long hours of standing can lead to enlarged veins, compressed spine, and even reduced productivity if done excessively. Dr. Jos Verbeek highlights that the research on standing desks is “fashionable and not proven good for your health,” and studies caution against standing all day.

Risks of Prolonged Standing

Spending too much time on your feet can be as problematic as over-sitting. It raises vein risks, can worsen lower back pain, and doesn’t solve underlying inactivity.

What Can Santa Fe Actually Do?

Movement Is the Real Solution

Real progress comes from changing habits—not just switching from sitting to standing. Experts recommend moving every 30 minutes: sit for 20, stand for 8, and use 2 minutes to stretch or walk. Structural tweaks like placing the printer farther away or restricting easy elevator access help encourage movement. In long-lived regions like Okinawa, Japan, people sit on the ground, get up often, and walk as a primary mode of transportation—all proven to support cognitive health and longevity.

Walking is the Ultimate Medicine

Decades of research confirm what Blue Zones like Okinawa show: regular walking directly counters the negative health impact of sedentary life and is tied to extended lifespan and cognitive health.

The Balanced Truth for Santa Fe

While standing desks aren’t the full answer, neither is constant movement. The healthiest approach is intentional activity: reduce sitting, use standing as a tool, and make walking, stretching, and frequent posture changes a normal part of every workday.

Learn more about posture, mobility, and movement with Global Postural Stretching:
Global Postural Stretching

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Sep 17 2016

How ELDOA’s Increase Spinal Mobility And Get Rid Of Neck And Shoulder Pain

Why Thoracic Spine Mobility Is Key for Neck and Shoulder Health

Many people struggle with rounded shoulders, difficulty with good posture, and recurring pain during movement. The underlying culprit is often poor thoracic spine mobility—an issue that leads to compensatory stress in the lower back and shoulders and amplifies neck, shoulder, and rotator cuff pain.

ELDOA Method—Science Behind Improved Mobility and Pain Relief

What are ELDOA Exercises?

ELDOA (“Etirements Longitudinaux avec Decoaptation Osteo-Articulaire”) are unique, self-applied postural exercises developed by Guy Voyer, DO. Each posture is designed to create targeted decompression in a specific spinal joint, increasing space, rehydrating discs, reducing pressure, and restoring joint alignment.

Mobility, Alignment, and Pain—How It All Links Together

The thoracic spine is crucial for rotation, flexion, extension, and deep breathing.
ELDOA postures train mobility while stabilizing areas that need protection—preventing the lower back and scapula from compensating for lost motion.
Mobilizing the thoracic spine properly prevents excessive lumbar spine movement, which is built for stability—not big rotations or repeated bending.
Benefits include improved posture, relief from disc compression, increased lung volume, healthier shoulders, and overall freedom of movement.

ELDOA for Neck and Shoulder Pain—What the Research Shows

Techniques and Results

ELDOA postures for the cervical and thoracic spine address neck pain, tension, and instability, while also targeting scapular health for shoulder mobility and pain reduction.
Correct use of thoracic mobility (with ELDOAs) protects both the spine’s architecture and shoulder mechanics—helping clients avoid hypermobility, ligament laxity, and chronic compensation pain.
Holding ELDOA postures for 1 minute daily can deliver measurable improvement in pain, flexibility, and strength for most joints in the upper back and neck.

Practice, Posture, and Progress for Santa Fe

The true power of ELDOA is conscious, precise mobility: straightening and lengthening the spine, deepening breath, and rolling the shoulders back—without sacrificing lumbar or shoulder stability. By focusing on posture while developing spinal mobility, residents of Santa Fe can minimize kyphosis, shoulder discomfort, and persistent neck pain.

Your “Do” list:

Use ELDOA postures for thoracic extension and alignment
Deepen your breath with rib expansion and upright posture
Combine mobility training with core stability exercises

Your “Don’t” list:

Avoid aggressive, compensatory lumbar twisting
Don’t let increased thoracic mobility contribute to daily posture rounding
Don’t skip core and scapular stability drills to support gains from ELDOA

Discover targeted mobility, flexibility, and postural solutions:
ELDOA: The Ultimate Spine And Joint Exercises

Find out more @

Aug 25 2016

Santa Fe Are Your Shoes to Blame for Lower Back Pain?

Could Your Footwear Be the Hidden Reason for Your Back Pain?

When imagining the sources of back pain, most people think about sports injuries or heavy lifting. Yet, the shoes worn every day might be just as much to blame. The feet are quite literally the foundation for all movement. Any breakdown in that foundation—poor arch support, worn out soles, unstable high heels—can add up to excessive stress on the spine and supporting muscles.

Those whose jobs require standing for hours or carrying weight regularly are especially at risk. The wrong shoe can trigger not only back pain, but knee, hip, and even neck discomfort by destabilizing the body from the ground up.

How Shoes Impact Gait and Spinal Health

Shoes that lack proper support or alter natural gait—like flats, flip-flops, and toe shoes—may cause under-pronation or over-pronation. These changes increase impact through the spine, muscles, and ligaments, leading to chronic fatigue and pain. Even popular but unsupportive choices, like ballet flats or flip-flops, can make things worse for both the feet and the back, while high heels are notorious for shifting stress into the lower back, hips, and even causing disc degeneration.

A healthy stride means the heel strikes first, the arch rolls in, and the toe pushes off. Shoes that disrupt this sequence can lead to repetitive strain, and footwear that’s old or worn out only compounds the problem—over time, it reduces shock absorption, flattens arches, and alters natural motion.

Make Smart Choices—For Everyday and for Fitness

Not all shoes are bad news. Athletic shoes with high-quality cushioning and shock absorption are a much better choice for back health. And when in doubt? At SolCore Fitness, workouts are done barefoot whenever possible, giving feet and foundation a chance to move and function naturally.

Next time your lower back is aching after a long day, take a look at what’s on your feet. You may just find a simple solution to persistent pain!

For a full visual summary, see the infographic below:

Infographic: How Shoe Choice Impacts Spinal Health and Lower Back Pain Risk

Want more sustainable solutions for back pain and functional strength? Learn about our approach and get a free consultation:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Aug 10 2016

How To Choose a Personal Training Fitness Program For You in Santa Fe #2

Posture types, biotensegrity, and muscle layers diagram

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Structure Dictates Function In Health—Why It Matters for Your Training

What does “structure dictates function” really mean? Borrowed from osteopathy and Andrew Taylor Still, this principle teaches that the way your body is built determines how well it’s able to move, heal, and perform—including digestion, heart, and hormonal health. Think about a house with a cracked foundation—no matter how strong the roof, eventually it’ll collapse. It’s identical with posture and movement: poor structure in the spine, pelvis, or feet leads to compensation and injury over time.

Posture, Biotensegrity, and Compensations—A Smart Program Starts at the Source

Before beginning any fitness or running program in Santa Fe, you need to assess your posture: sway back, lordosis, kyphosis, forward head, or ideally, aligned posture with head, shoulders, hips, knees, and ankles in one line. Good posture should feel automatic—not forced—so a best-fit program works on correction first, not just “going harder.” If misalignments persist, small repetitive stresses (like a dripping faucet) eventually cause breakdown—herniations, torn labrums, chronic pain.

The body is a biotensegrity system—a flexible, balanced network (think Golden Gate Bridge, not brick wall) where tension and compression are distributed through muscles, fascia, and joints. Imbalances anywhere cause pain elsewhere: a twisted shoulder can lead to the opposite-side hip or ankle pain. Training should target both deep (“pit”) structural muscles and the visible (“dam”) movers, with special attention to fascia as a whole-body connector—not just isolated parts.

Your Training Progression—Flexibility, Stability, Strength, and THEN Power

When choosing personal training, look for programs that:

Address flexibility and freedom first
Build stability next
Progress to strength and then power
Most mainstream routines rush to lifting or running and skip the foundational steps that prevent injuries years down the line. True holistic fitness in Santa Fe begins by restoring function and natural alignment, layering progress for results that last.

See the diagram below for a visual guide to biotensegrity, posture types, and injury compensation patterns:

Understanding Structure Dictates Function: Biotensegrity, Muscles, and Posture

Curious about how SolCore Fitness assesses structure and develops corrective plans? See Personal Training and Manual Therapy for more details:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Jun 30 2016

Personal Training Success Story – Barbara Radov

Commitment to Excellence—Meet Barbara Radov, June Member of the Month

At SolCore Fitness, “commitment to excellence” isn’t just a catchphrase—it’s a Core Value. Nothing’s more rewarding than working with people who share that spark and drive to improve. Barbara Radov is the perfect example: always thinking ahead, eager to understand the “why,” and competing with herself to be just a bit better every day.

Barbara’s journey is a blend of thoughtful planning and action. Before SolCore, hiking was her go-to, but she realized she needed more for true, sustainable health—especially building strength and posture for a better quality of life as she ages.

Q&A With Barbara—Growth, Challenges, and Advice in Her Words

Q: What made you want to start a program?
“I knew that I needed to do something besides cardio. I’m great at getting my hikes in, but to have good physical quality of life as I got older, I needed to improve my strength and posture.”

Q: What did you do before?
“A lot of hiking! I tried yoga, joined a gym or two, but never found what I was looking for.”

Q: What results are you most proud of?
“I drink way more water than ever. My posture’s improved and I’m stronger. I notice my hikes are easier—no more tired or sore legs at the end. My balance and body awareness are so much better. I used to lose balance and bump into walls—now, that’s gone.”

Q: Favorite exercise (and least favorite!)?
“I have a love-hate with roll up/roll down abs—they’re tough, but I feel the core and spine benefits. Frogs? That series is my nemesis!”

Q: What challenges or goals are you working on now?
“Continuing to improve my posture.”

Q: What do you like best about the program/trainer?
“The expertise in class is amazing. My classmates motivate me, and I love that you’re always learning and leveling up yourselves. It’s inspiring!”

Q: What advice for other SolCore Fitness members?
“Isn’t this fun? Doesn’t it feel good to push yourself in such a positive way?”

Q: What would you say to someone on the fence?
“If you REALLY do it, it will change your life.”

Feeling inspired by Barbara’s story? Explore all the ways SolCore Fitness can help you find your own strength, improved posture, and a supportive community:
https://www.solcorefitness.com/group-exercise-classes/

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May 25 2016

Personal Training Success- Julia Gelbart

Consistency, Commitment, Results—Meet Julia Gelbart, May Member of the Month

Sometimes success in personal training isn’t complicated at all: it’s about taking charge, showing up, and doing the work—just ask Julia Gelbart. Her outlook is refreshingly clear: as she gets older, she refuses to let her body slow her down, and with a positive attitude, she makes it happen day after day.

Julia’s motivation began with a friend’s recommendation, but her long-term results are her own. Prior to SolCore, she mixed in yoga, swimming, and walking, but wanted targeted strength and muscle “wake up”—especially in her upper body.

Q&A With Julia—What Works, What’s Hard, What’s Worth It

Q: What made you decide to start?
“I needed to wake up my muscles and strengthen my upper body—my friend Vikkie’s enthusiasm really pushed me to try!”

Q: What did you do before?
“I did yoga once a week, loved to walk, and swam regularly.”

Q: What results are you proud of?
“I wanted a preventative program for graceful aging and strength. I noticed my posture and movement improved over time, but one day going up stairs, I tripped—yet had the awareness and strength to catch myself and get right back up! No tiredness and no injury. That’s how I knew all the work was paying off.”

Q: Favorite (and least favorite) exercise?
“Frogs! So good for me, but always a challenge.”

Q: Biggest challenges or current goals?
“I’m always working on building and keeping my strength.”

Q: What do you like best about the program?
“Three things: the group energy (I didn’t want to quit when others kept going), constant corrections in class, and accountability—you notice when people miss and check in!”

Q: Advice to other SolCore Fitness members?
“Don’t quit!”

Q: What would you say to someone considering joining?
“If you want a program that will truly empower you as you age—keeping your body strong and balanced—this is it. Commit to yourself and your health. It works!”

Feeling motivated by Julia’s story? Learn how SolCore Fitness can help you commit to real, lasting change in Santa Fe:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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