A runner’s guide to ELDOA
Running is a sport that demands a lot from the body, both physically and mentally. However, while many runners focus on training schedules and the latest gear, an essential component that often gets overlooked is spine and joint health. This is where ELDOA, a unique exercise technique, comes into play.
What is ELDOA?
ELDOA stands for Étirements Longitudinaux avec Decoaptation Osteo-Articulaire, which translates to Longitudinal Osteo-Articular De-coaptation Stretching. Developed by French Osteopath Dr Guy Voyer, ELDOA is a series of postural exercises designed to improve the health of your spine and joints. We spoke with Stephanie McCusker, head instructor at ELDOA METHOD, to find out how it can benefit runners.
Benefits of ELDOA for runners
ELDOA helps to normalise tension within the joint spaces, which helps to reduce inflammation. Next-day aches and pains are greatly reduced.
ELDOA exercises focus on aligning the spine and joints, which can help to prevent common running injuries such as lower-back pain or sciatica. Better joint function allows for more efficient movement patterns, leading to improved performance and longevity in the sport.
Like all forms of exercise, ELDOA can also contribute to mental wellbeing. The focus and concentration required during ELDOA can help to reduce stress and improve mental clarity.
How to incorporate ELDOA into your routine
Save them for last
ELDOA exercises are best done at the very end of workouts after stretching or in the evening right before bed. Never do them as a warm-up.
Be consistent
Aim to practice ELDOA daily, even if it’s just for a few minutes. Consistency will maximise the benefits. And drink lots of water!
Focus on form
Proper form is crucial in ELDOA exercises to ensure effectiveness and prevent injury. Use a mirror to your side and in front of you, if possible, to ensure symmetry in postures. Consider working with a trained ELDOA instructor to learn the correct techniques. Online resources, including private coaching and on demand content, are available here.
Listen to your body
As with any exercise, it’s important to listen to your body. If an exercise causes pain or discomfort, modify it or seek guidance from a professional.
3 of the best ELDOA postures for runners
Warm-up – wall awareness stretch
Lean your back against a wall with your heels about 10-15cm away from it.
Roll your shoulders back and place the back of your hands against the wall.
Have the back of your head against the wall with your eyes looking down at your chest.
For 30 seconds, exhale slowly and flatten your lower back and entire spine against the wall. Try to grow taller without lifting your heels or your bending knees.
ELDOA L4L5
Sit on your sit bones with a straight spine. Align your shoulders over your hips and your ears over your shoulders.
Set your heels 10cm apart and push out your knees to 90 degrees, keeping them bent.
Rotate your shoulders out and raise your arms straight overhead, close to your ears (do not let your head go forward). Extend your wrists and spread your fingers for fascial tension.
For 60 seconds, exhale slowly, look down toward your feet and try to flatten your lower back as per the wall awareness stretch. Dig your heels into the floor and stretch your arms and spine up through the ceiling. Feel like you are separating your upper body from your lower body.
Always bring one arm down at a time and maintain the height in your spine before relaxing.
ELDOA T8T9
Sit on sit bones with a straight spine, align shoulders over hips, ears over shoulders. Sit on your sit bones with a straight spine. Align your shoulders over your hips and your ears over your shoulders. Set your heels 10cm apart and push out your knees to 90 degrees, keeping them bent. Make sure your big toes are off the floor.
Begin by holding onto your knees and lifting your chest up high.
Rotate your shoulders out and raise your arms straight overhead, close to your ears. Extend your wrists and spread your fingers for fascial tension.
For 60 seconds, exhale slowly, look down toward your knees and try to flatten your lower back as per the wall awareness stretch. Turn your hips in, stay up on your sit bones and stretch your arms and spine up through the ceiling. Feel as though you are lifting your chest up and that your upper back is bending back.
Always bring one arm down at a time and maintain the height in your spine before relaxing.
ELDOA L5S1
Begin by laying on your side with your knees bent and your hips close to a wall.
Carefully roll onto your back with your legs up and your heels resting on the wall. Your back should be completely flat on the floor, while your bottom should be against the wall. Be sure to wiggle so you are nice and straight (place a small folded towel behind your head if needed).
The most important thing to do is create the same feeling you did for the wall awareness stretch. So, look down and flatten all of your spine (including your neck) to the floor.
Slowly straighten your legs up the wall as much as you can without lifting your pelvis off the floor. (If you have tight hamstrings, your legs may not go straight but your bottom may still touch the wall. If you have sciatica, move your bottom away from the wall as much as needed so that you experience no symptoms.)
Rotate your hips inward and pull your toes down toward the floor. Your big toes should almost be touching each other.
Rotate your shoulders out and raise your arms straight overhead, close to your ears. Extend your wrists and spread your fingers for fascial tension.
For 60 seconds, exhale slowly down your shirt, look down at your chest, and try to flatten your entire back as per the wall awareness stretch. Turn your hips in and try to melt your lower back heavily down into the floor. Stretch your arms and legs strongly away from your body.
Always bring one arm down at a time and maintain the height in your spine before relaxing. Bring your knees into your chest and carefully roll onto your side to come up slowly.
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