If you have not yet, CHECK OUT PART ONE for info on: What is ELDOA?, The importance of Fascia and History of ELDOA
WATER, WATER, WATER!
Most people don’t drink enough water. To function properly and avoid dehydration the human body requires regular water intake. Fascia is composed of roughly 70% water which is why hydration is essential when doing ELDOA. When the fascia is properly hydrated, it can withstand a tremendous amount of force and twisting without being damaged. Hydrated fascia also allows muscles and tissues to slide past each other without restriction resulting in optimal movement. When fascia is poorly hydrated or injured, tissues become sticky and movement is limited resulting in pain or additional injuries.
HOW TO BREATHE WHEN DOING ELDOA:
Breath is life. Proper breathing can facilitate a release of tight muscles and fascia so it is integral in maximizing the benefits of ELDOA. In our program we are going to be focusing a lot on making sure you are breathing properly. The main muscle responsible for breathing is our diaphragm which is tucked under our ribcage below the lungs. As you inhale, the diaphragm should expand downward creating a suctioning action that helps the air to be pulled into the lungs. As you exhale, the diaphragm should press back upward to help push the air out of the lungs. Unfortunately, many of us do not use the diaphragm to its fullest potential but instead breathe mostly through our chest. Chest breathing uses muscles that were not designed for respiration and leads to the weakening of the diaphragm through disuse. Check out this link to see how the diaphragm works: https://youtu.be/4scWsEe8bsQ (in the video, the diaphragm is shown in red and the lungs in blue)
HOW OFTEN?
Primary ELDOA exercises should be done daily but should only take 5 minutes. The primary exercises would be those prescribed to you in class or by the instructor that are deemed most important. For example, if you have a compressed disc between L4-L5, you would perform the L4-L5 ELDOA and/or those ELDOAs that target the adjacent joint(s) daily. Secondary ELDOAs need to be done 2-3 times a week. These would be the ELDOAs that benefit overall spinal health. Beginners may start by holding the postures for 45 seconds each eventually working up to 1 to 1.5 mins.
WHEN TO DO ELDOAS:
Other than doing ELDOA for therapeutic benefits, ELDOA is great for preparing the body for exercise by warming up and stimulating the fascial networks of the body as well as releasing those areas post workout. The L5-S1 ELDOA is great to do after activities/exercise and before bed. This segment of the spine is the last shock absorber, so most individuals can benefit from releasing this area.
STRESS...yup stress:
Since the ELDOA method involves myofascial stretching it is important to understand how fascia responds to stress. Fascia is an incredibly complex connective tissue having nerves that make it almost as sensitive as skin. When fascial tissue is stressed, it tightens up. What’s more is that fascia does not distinguish between physical or mental stress: it responds to both in the same way. This fact highlights the importance of using proper breathing technique while in the poses to mentally relax the body.
TAKE IT SLOW...
What is great about ELDOA is that it is very safe for most individuals, even those with scoliosis, spinal stenosis, herniated discs and disc degeneration. There are few contraindications. However, as with any exercise program you would want to consult a health care professional before starting. Since the spine is held in an elongated position and only the limbs are moved into different planes, there is no twisting/torquing of the spine which could aggravate the back. that occurs which could lead to pain. It is still important though to remember that the ELDOA positions can be quite powerful. Make sure you begin slowly. If you are in pain, try to do the ELDOAS when the pain is less. If you are on pain medication, you need to be especially careful that you do not push the positions too far. Most of the positions can be broken down into simple ones.
Interested in trying ELDOA?
ELDOA + Core Classes run virtually every Tuesday and Thursday from 9:15-10am (EST) on Zoom.
Contact me at: torontopersonaltrainer@gmail.com
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