Back Pain Prevention for Desk Jockeys.

By Sheri Kimura

ELDOA Teacher Trainer, Pilates Instructor (mat & equipment), Soma Trainer

T6,T7 ELDOA

What is ELDOA?

ELDOAs are spine and joint decompression exercises that improve posture and joint health.  They were developed by Guy VOYER, a French Doctor of Osteopathy.

Who benefits from ELDOA?

Everyone.  If you live in gravity, and you are subjected to everyday stresses, ELDOA is for you.  People of all fitness / activity levels can benefit.

Let's look at the T6-T7 ELDOA™

Affectionately called "The Desk Worker's ELDOA" because it immediately relieves the tight, achy feeling in your mid-back after long bouts of sitting.  Try it in the middle of your workday, after a long drive or bike ride, or peel yourself off the couch between binge-watching earlier seasons of The White Lotus.

T6-T7 decompresses the mid-back, strengthens the hips and spine, and improves your body awareness for better alignment in the long run.

T6-T7 ELDOA

T6-T7 ELDOA

1. If your hips are tight, sit on a yoga block or low stool.  Otherwise, sit on the floor with ankles crossed. (Don't tuck your legs in really close - no Lotus Pose, please).

2. Your back should be in a straight line, with head, shoulders, ribs, and hips vertically stacked. Not sure if you're straight?  Sit against a wall (without leaning back), or have a friend guide you.

*This straight spine alignment is the main focus of the exercise - so keep it in mind as you add the following steps!

3. Reach your arms straight up beside your ears, palms facing in, elbows locked straight. 

*Alignment check: If your ribs / chest have popped forward, angle your arms slightly forward, bring those ribs back in line, then slowly try to bring your arms to vertical without popping your ribs.  This might be a real challenge, and that's ok!

4. Keeping elbows straight, try to bring your palms to 1 mm apart, exactly above the top centre of your head.  If you lose your alignment, let the arms move forward again and work from there.  Reach up like you're trying to touch the ceiling with your fingertips.  Try to sit even taller as you do.

5. For no more than 60 seconds: Take small, relaxed breaths as you try to grow taller and taller, and reach up more and more.

6. Come out sloooooowly.

Rinse and Repeat as needed.

Sheri provides 1-on-1 sessions as well as group classes at Shift.