Posture

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

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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

Click on the image to watch the full video

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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Mar 07 2016

How Training The Pelvis Helps Lower Back Pain

Pelvis alignment exercise for back pain relief Santa Fe

Why Your Pelvis is the “Base” of Back Health

It’s easy to assume fitness is all about cardio or visible muscle, but real movement starts with the pelvis. This unsung “base” affects daily posture, power, and how you feel after everything from desk work to hiking or skiing. Even with good cardio, surprising imbalances in the pelvis can trigger—or worsen—lower back pain, kyphosis, and neck or shoulder strain.

After hands-on ELDOA training (and a wake-up call about spinal health!), it becomes clear why skilled trainers prioritize pelvic tucks and alignment at every warm-up. The pelvis is like the junction box for all chains in the body—slight tilts send stress rippling through the spine, creating compensations and, ultimately, pain.

Chains, Imbalances, and Fixing “Old Man Spine”

Many back issues are rooted in imbalances from repetitive motion or poor form: one muscle gets tight, its counterpart becomes weak, and faulty movement patterns emerge. The good news? You can retrain these patterns through technique, balanced activation, and repetition—just like re-learning a language, but for your posture.

Keeping the pelvis neutral means four major muscle groups stay balanced and the rest of the body can “stack” comfortably. Back pain remains the top workplace health problem in the U.S., costing billions, with prevention nearly always better (and smarter) than last-minute fixes.

ELDOA—Why Spinal Space Means Less Pain

While there’s no “magic pill,” ELDOA training promotes lasting change by normalizing muscle and fascia tension, strengthening posture, and making more space in the spine. Benefits include better blood flow, reduced disc pressure, spinal rehydration, improved tone, and a real sense of wellbeing. Maintain your “homework”—especially the L5-S1 wall stretch ELDOA—for better daily movement and far less pain.

Learn more about misalignment patterns and the best corrective strategies SolCore Fitness recommends—find your own path to pain-free living in Santa Fe:
https://www.solcorefitness.com/segmental-strengthening/
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Feb 24 2016

Personal Training Success – Leslie Weinstein

Santa Fe personal training weight loss success story

Meet Leslie Weinstein—Retired, Inspired, and Getting Stronger

Leslie Weinstein’s story captures what SolCore Fitness is all about: giving people support, structure, and a doable program to help them thrive—no matter what health challenges or life stage they’re in. Referred by her friend Barbara, Leslie joined looking for more strength, less fear, and a retirement full of living—not limitation.

With thoughtful support and hard work, Leslie turned a pre-diabetic diagnosis and years of pain into incredible progress—losing weight, feeling confident, and living without the shadow of her blood disorder. Alongside her husband and her beloved dog Alice, Leslie is now enjoying Santa Fe with more energy and strength than she imagined possible.

Q&A With Leslie—Wisdom, Wins, and Real Talk

Q: What made you start?
“I was overweight, pre-diabetic, and tired of feeling helpless. This was my chance to make real change and enjoy an active retirement.”

Q: What did you do before?
“Doctor visits, PT for knee/back/shoulder, and water aerobics. They helped, but didn’t move the needle.”

Q: What results are you most proud of?
“Better stamina, strength, posture, and balance. I’m not afraid of falling anymore—I’ve lost 15lbs, dropped 10% body fat, and my back and shoulder feel great.”

Q: Favorite and least favorite exercise?
“I love almost everything—except for cardio, but it’s worth the challenge.”

Q: Current goals or challenges?
“More weight loss, better balance, stronger knees and back.”

Q: What’s best about the program?
“True attention from trainers, flexible plans, going beyond just muscles and bones.”

Q: Advice for other members?
“Don’t compare; just keep positive movement forward and do the best you can.”

Q: What would you say to someone on the fence?
“Try it for a few months, do your homework, and let the results surprise you. Investing in yourself really does come back around.”

Ready for your own breakthrough? Book a complimentary consult to discover how SolCore Fitness can help you reclaim strength and health in Santa Fe:
https://www.solcorefitness.com/free-consultation/

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Apr 17 2015

Personal Training Success Story – Deborah Trouw

Deborah’s Story—Rapid Results and Lifelong Motivation

Some members put big pieces together from day one—and Deborah Trouw is a prime example. Within the first month, she was already crushing workouts and advancing beyond her initial goals. In just three months, she needed a whole new set of targets! Deborah’s speed of success is a testament to her readiness to change and her lifelong drive for excellence—traits she’s shown in both career and family.

A UK native, Deborah has gone from raising two kids and starting at H&R Block to becoming a top financial adviser at Waddell and Reed in the US. It’s clear that once Deborah sets her mind to something—change happens fast.

Q & A: Deborah’s Journey in Her Words

What made you decide you wanted/needed to start a personal training program?
My weight had been creeping up and I would lose a few pounds then put back on over the winter. I knew I wanted to weight train but was also aware that I wasn’t standing straight and didn’t want to compound that working out by myself.

What did you do before?
Nothing at all for quite a few years except a bit of hiking with the family. Before that, step aerobics.

What results have you achieved since starting your program and are proud of?
Getting stronger, losing weight and improving posture as well. Sticking to the program for a entire year!

Do you have a favorite exercise? Least? What do you like or don’t like about them?
I like mostly that we rotate through different types of exercises—keeps it interesting and I can see progress when we do an exercise that we didn’t in a while and I am able to do more.

What are some challenges or goals you are currently working on?
Haven’t reached the point that I feel that I’m “there” yet and can just maintain current status.

What do you like best about our program/having a trainer?
Accountability, and knowing that I’m working hard but not overdoing it. I haven’t had an injury so far. You know what works best for my type of body.

What advice would you give to the other SolCore Fitness members?
Mostly to take YOUR advice, and to know that if they are feeling low energy and don’t want to come to the gym to do it anyway, that you will modify the workout as needed.

What would you say to someone on the fence about joining our program?
Check it out for 3 months—you can’t tell by just talking about the program!

Want to experience transformational results like Deborah?
Learn more about:
Personal Training and Manual Therapy
https://www.solcorefitness.com/personal-training-and-manual-therapy/

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Mar 19 2015

Personal Training Success Story: Liz Cale

Liz’s Story—Overcoming Daily Pain, Finding Lasting Fitness

When Liz Cale started group classes at SolCore Fitness, she was no stranger to pain—facing neck, thoracic, and daily discomfort to the point she needed a standing desk. As President and COO of Santa Fe Properties, her job was counterproductive to her physical needs, and she’d already tried other trainers and weekly chiropractic visits, even considering neck surgery.

Those first classes were tough, but Liz stuck with it, steadily making real progress. Today, she’s not only avoided surgery—she rarely needs chiropractic care, has toned up, lost inches, and even wowed former clients with her transformation.

Q & A: Liz’s Journey in Her Words

What made you decide you wanted/needed to start a fitness program?
I had a lot of pain in my neck, thoracic (trunk). It got to the point where I used a standing desk at my office because sitting was too painful.

What exercises or fitness programs had you tried before?
I had a membership at Santa Fe Sport and Medicine and was working with a trainer. I was also seeing a chiropractor once a week to keep out of pain. But the workouts that I was doing were not what I needed—they were downright dangerous for where I was. When I started the classes, I stopped that to focus on getting better.

What results have you achieved since starting your program and are proud of?
I was able to not have another surgery and stopped having to see the chiropractor. And even though this was not my main goal, I lost inches and really toned my body. It felt pretty good when a past client barely recognized me in a group setting because of the change.

Do you have a favorite exercise? Least? What do you like or don’t like about them?
The wall (L5-S1) is by far my favorite stretch because it feels so good. The Frogs (series of inner thigh abductor myofascial stretches) are the most challenging—not because I dislike them, but because they’re tough for me.

What are some challenges or goals you are currently working on?
Creating more space in my thoracic is a big goal—my job makes this hard. Eating regular meals has also been a challenge, and I need to make it a priority.

What advice would you give to the other SolCore Fitness members?
Have a good mindset. You can’t accomplish any goal without it. If you have a good mindset, it gets you through the hard times.

What would you say to someone on the fence about joining our program?
Try it! But if you do, have a good mindset and be open about it.

Ready to transform pain into progress?
Learn more about:
Group Exercise Classes
https://www.solcorefitness.com/group-exercise-classes

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Nov 11 2014

The 3 Reasons Why Boot Camps Wreck Your Body!

The 3 Reasons Boot Camps Miss the Mark (and Wreck Your Body)

Most fitness boot camps promise fast results and endless motivation—but the reality is that they usually bring plateaus, frustration, and more injuries than improvements. After two decades as a personal trainer, it’s clear: these environments rarely deliver safe, lasting change.

1) Pushing People Far Past Their Capacity

Jumping from sedentary living to max-intensity workouts isn’t a smart progression. Sally, for example, is active but mostly sedentary, then suddenly thrown into a high-intensity, one-size-fits-all boot camp. The result? Pain, exhaustion, and risk—not the strength and physique she hoped for.

2) No Thorough Evaluation

A quick body fat test is not an evaluation. Without deeply understanding each person’s history, injuries, and goals, real risk factors get missed. Issues like back pain, compressed discs, tight fascia, or underlying patterns are ignored—not safe or productive.

3) No Individual Adaptation

Movement is good, but random, unadapted movement in a crowded class isn’t a recipe for success. To truly progress, each person needs a structured plan, progressing from stability to strength and flexibility based on their current state and future goals.

What Makes a Group Class Actually Safe and Effective?

SolCore Fitness’s Group Exercise Classes are built on holistic assessment and progressive, biomechanically sound programming. Every participant is evaluated, each movement is biomechanically purposeful, and adaptation is a constant. The results? Real pain relief, improved posture, body awareness, and sustainable strength—without the wreckage.

Looking to lose pain, build posture and strength, and actually enjoy your fitness journey?
Group Exercise Classes:
https://www.solcorefitness.com/group-exercise-classes/

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