Shoulder Pain

I Wish I Knew This About The Shoulders Earlier😫

Back in my college football days, I dealt with some seriously bad shoulders. Like most people, I went through the usual routine: physical therapy, a pile of standard exercises, and following every recommendation I got. I stuck with it for quite a while long enough to make some progress, but not enough to truly get my shoulders working right again.

Here’s what I wish I’d known earlier: The routine exercises everyone gives you are missing a critical piece. My PT kept having me do internal and external rotations to “fix” the issue, and while that got me part of the way, it didn’t restore full function. I could move my shoulders, but not comfortably or effectively for everyday life.

What most people—and a lot of professionals—forget is that real shoulder health doesn’t just come down to those basic moves. The core of the problem is almost always related to posture and the position of your shoulder blades and head. If your posture means your shoulders round forward, you can’t move your arms the way you need to. Your head drifts forward, your back stops supporting you, and your movements get limited.

The real solution? You have to build up the muscles between your shoulder blades like your rhomboids and lower trapezius to keep your shoulders pulled back and in proper position. Only then can you actually restore full, healthy movement.

Those standard exercises help a bit, but for real results, you have to target the right muscles. That means getting on the ground, learning the biomechanics of the scapula, and making sure your arms and back work together the way nature intended. When you get this right, you’ll instantly feel the difference: more freedom, more range, less pain.

If you’re ready to skip the years of trial and error and get right to the heart of healthy, pain-free shoulder movement, make sure you check out [Segmental Muscle Strengthening] for a step-by-step approach.

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ELDOA Method To Get Rid Of Pain Between Your Shoulder Blades

ELDOA method shoulder blade pain relief

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

ELDOA for spinal mobility and neck/shoulder pain Santa Fe

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.

  • 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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