Spinal Strengthening Exercises

Jul 31 2020

ELDOA Method To Get Rid Of Pain Between Your Shoulder Blades

Click on the image to watch the video

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.

Find out more @

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

Jul 17 2020

ELDOA Method Exercise Benefits—With Example

Click on the image to watch the full video

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.
Only approved categories/tags used per workflow block.

Find out more @

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

Jul 06 2020

ELDOA Method Answers For Maximum Benefit

Click on the image to watch the video

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.
Only approved categories/tags used per workflow block.

Find out more @

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

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 @

Sep 14 2016

Personal Training Success Story Santa Fe – Pat Murphy

Meet Pat Murphy — Proof That It’s Never Too Late

If you’ve ever met Pat Murphy, you know her for her glowing, contagious smile. It’s easy to think she’s never had a care in the world, but in reality, Pat’s faced her share of challenges—and come through stronger. After many years working in South Beach Miami as a social worker—supporting individuals through some of life’s hardest moments—Pat made a bold decision. She and her husband Lou packed up and started fresh in Santa Fe, where she focused on new beginnings and even became a wedding officiant.

Finding Strength and Relief

Pat shared, “I started to notice that I was getting weaker and starting to have a lot more pain. Many of my friends were headed towards surgeries and illness, and I definitely didn’t want that.” She’d tried Pilates, Yoga, and standard group exercise, but nothing felt right. “They didn’t know how to address what was really going on, and I was honestly afraid I’d get hurt.”

Everything changed after she heard about SolCore Fitness. “When I heard you speak, it really resonated with me and I knew it was for me,” Pat said.

Sticking With It—Celebrating the Wins

Starting was hard. “We were doing myofascial stretching for my hip flexors and it was tough because it was new and because I needed it. I honestly wondered if I’d quit.” But Pat didn’t quit—she kept showing up for herself, and the results speak for themselves. “The pain I was constantly in is pretty much gone. I feel so much stronger and I am really proud of myself each time I finish a class.”

When asked about her favorite exercise, Pat smiles again: “I love the 90/90/90. My hips feel so good and balanced after we do them.” As for her least favorite, she jokes, “Frogs. I know they’re good for me, but they’re hard!”

Why Group Training at SolCore Works

Pat credits the group atmosphere and expert trainers for her motivation. “Being in a group where everybody’s working hard is fantastic. The attention to detail and the knowledge that you guys provide is wonderful.” Her biggest advice for other members? “Just keep coming!” And for anyone on the fence about joining? “Just try it and see what you’re capable of.”

Looking to experience what Pat did, or curious about SolCore’s group model? Find out what makes the difference for so many by visiting our Group Exercise Classes page for more real success stories like Pat’s:
https://www.solcorefitness.com/group-exercise-classes/

Find out more @

Facebook

Sep 08 2016

How To Choose a Personal Training Fitness Program For You in Santa Fe #3

Santa Fe personal training, primal movement workout

Click on the image to watch the full video

How to Choose the Right Personal Training Program—Santa Fe’s Expert Guide

Let’s start with a simple fact: your workout should help you move better in life—not just in the gym. That means focusing on full-body, functional movements. At SolCore Fitness, we use the seven primal moves (squat, lunge, bend, twist, pull, push, gait) because these patterns mirror how you live: sitting down, reaching, picking things up, rotating, and walking.

Why does this matter? If your routine is all about sitting on machines and isolating muscles, you’re not preparing your body for real-world demands. “If I just go to the gym and sit in a machine, it doesn’t translate into life at all. Life is more dynamic—movements work in combination, and your workout should reflect that.”

Don’t Stretch First! How to Warm Up and Train Smarter

One of the biggest misconceptions is stretching before you begin. Performance and safety actually improve if you start with cardiovascular activities like walking or jumping jacks, then move every joint through all three planes of motion—sagittal, frontal, and transverse. “Don’t stretch first. Warm up with movements that get your blood flowing, then activate your muscles through a variety of directions before you train.”

During your workout, focus on balancing push and pull movements, and make sure you include what your body needs—not just what you prefer. “If you love stretching or yoga, try lifting weights for better balance. If you’re into bodybuilding, add mobility and flexibility work. We always gravitate to what’s comfortable, but success requires working on your weaknesses.”

Sets, Reps, and Progress—What’s Right for You?

How do you know how many sets or reps to do? Start with your goal:

Fewer reps, more sets = strength and power
More reps, fewer sets = muscle endurance
Assess yourself monthly, and don’t rush the process. Real change takes time. “Meaningful results usually require at least 90 days of consistent effort, and true transformation—new tissue, better alignment—can take nearly 10 months. Be patient, assess regularly, and course-correct when needed.”

Stretch After—Normalize Your Body for Better Recovery

After your workout is the time to stretch and bring your body back to neutral. This helps prevent repetitive stress injuries and keeps muscles functioning smoothly. “Every activity creates tension in specific muscles—bring them back to normal before your next session for lasting health.”

System, Consistency, and Support

People succeed because they have a plan, openness to change, and a supportive system. Personalized coaching makes a huge difference—guiding you in movement patterns, progressive adaptation, and mindset. Looking for the right program? See how SolCore Fitness’ personal training and manual therapy can help:
https://www.solcorefitness.com/personal-training-and-manual-therapy/

Find out more @

Facebook

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/

Find out more @

Facebook

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/

Find out more @

Facebook

Apr 26 2016

ELDOA, Along With A Holistic Personal Training Program Will Eliminate Back Pain

Not All Back Pain Advice Is Created Equal

Anyone who’s battled back or neck pain knows how confusing the advice can get: try this stretch, take this pill, maybe even consider surgery. It’s refreshing to see more people challenging the “quick fix” mindset in favor of holistic, long-term solutions—like ELDOA and fascia-informed training.

From Personal Experience to Professional Practice

SolCore Fitness was founded from necessity—persistent back pain (L4-L5 bulge, sciatic pain) that simply didn’t respond to meds, chiropractic, yoga, or standard PT moves. Only by exploring smarter, more biomechanically precise methods—like ELDOA—did lasting relief finally happen. Instead of masking pain or ignoring the rest of the body, this approach asks: “How is everything connected?” and “What’s really causing the imbalance?”.

Why Most “Standard” Exercises Fall Short

It’s not just about stretching or getting stronger: it’s about doing the right movements for the body’s unique compensation patterns. Many popular exercises (forward folds, rotational twists, or cobra press-ups) might seem good in theory but can actually send pressure to the wrong spots and make things worse for some people. Most back pain isn’t fixed by generic routines—it needs a specific, individualized approach based on real biomechanics and fascia health.

ELDOA = Targeted, Lasting Change

ELDOA, when woven into a holistic training program, actually gives the spine space, decompresses the right areas, and normalizes tension throughout the whole chain. While the internet is full of “one-size-fits-all” advice, well-applied ELDOA works because it gets specific—think of it as precision stretching and strengthening that fits actual structure, not just a theoretical spine. No formulaic fixes: just science, awareness, and the right kind of movement for long-term health.

If back pain has been stubborn or “unexplained” by MRIs or generic PT, don’t settle for surface-level answers. SolCore Fitness specializes in this kind of nuanced assessment, program design, and ELDOA instruction—transforming countless members’ pain and performance.

Ready to try a truly different approach to back pain and better movement?
https://www.solcorefitness.com/eldoa-the-ultimate-spine-and-joint-exercises/

Get more information @

Facebook

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/
Get more information @

Facebook

Ready to feel  stronger and pain free?

Quick menu

Company

Contacts

Address:

Email:

Phone: