Eight years have passed since the article "Finding Time for Fitness" was featured in the OBA member magazine, JUST., in January 26, of 2016. Since then, we made it through some challenging years of Covid and found ourselves in a place where the office landscape has been forever changed for many. Some things stayed the same like being chained to a desk in front of a screen for long hours which tightened up our hips, lower back and neck. Sitting is considered the new smoking according to the health biohackers. It might be a little over-exaggerated, but sitting for long periods will change your spinal alignment, biomechanics and reduce your step count. Smoking will absolutely shorten your lifespan, and so will poor posture according to the experts in health and wellness.
Back in 2016, Kim Whaley was featured in the OBA article doing exercises and stretches to offset being stuck at a desk for long hours. Kim offered up sensible ways of finding the time to stay fit. The exercises were accessible for everyone who could sit, stand and breathe. This follow-up is more involved, with the intention to create real change for your spine which will improve your posture and your desk performance. Kim and I were reunited in late 2022. I introduced her to Eldoa and Myofascial Stretching, which I had been practicing and teaching since 2017. Both were the creations of Osteopath Dr. Guy Voyer, an expert in anatomy and human biomechanics. Eldoa is a French acronym. Translated into English, it means: longitudinal osteo articular decoaptation stretches. Not necessarily the best elevator pitch, so let’s just call it healthy stretching for the spine. There are specific Eldoas for every vertebrae of the spine, 33 in total, which can be used to reduce pain, strengthen and improve posture, which are just a few of the many benefits of Eldoa. Myofascial Stretching is actually a misnomer because it’s more like strengthening your muscles and fascial system in its extreme range, which is great for injury prevention, recovery and improving posture.
In late 2023, I was reunited with a client I had worked with 24 years ago: Lisa Laredo of Laredo Law, specializing in will and administration of estates. Lisa was looking to get out of chronic pain largely caused by occupational hazard primarily sitting at a desk. I instinctively knew that Myofascial stretching and Eldoa were going to be game-changers for her. Over the lapsed years, Kim and Lisa were still finding time for fitness, but as their bodies matured, they needed exercises with purpose and intention, much like many of us north of 40 that spend endless hours at the desk.
Time or lack of it still seems to be one of the biggest challenges busy lawyers have. Fortunately, this program can be completed in less than twenty minutes. Not even enough time for a full billable hour.
The program is broken up into three sections which can be done in chronological order. If you are pressed for time you can choose one or two sections but the rule of thumb is to always finish with the Eldoas. One very important rule is to make sure you are hydrated with WATER before and after your session.
PART A – Segmental Strengthening
Glute Max Lateral Medial line
Start with 20 repetitions and work up to 50
Roll the spine down segment by segment, don’t let the bum touch the floor
Keep the chin tucked and eyes looking to the knees with hands facing the ceiling
Glute Max Lateral lateral line
Start with 20 repetitions and work up to 50
Roll the spine down segment by segment, don’t let the bum touch the floor
Keep the chin tucked and the eyes looking to the knees with palms facing the ceiling
Glute Medius Posterior Fibers
Start with 20 repetitions and work up to 50
Keep the pelvis in retroversion and spine aligned
Toe touches the floor and lifts as high as you can without altering the hip, keep the foot in dorsi flexion
Adductor longus
Start with 20 repetitions and work up to 50
Keep the pelvis in retroversion and spine aligned
Lift as high as you can without altering the hip, keep the foot in dorsi flexion
Middle Trapezius
Start with 20 repetitions and work up to 50 repetitions
Use no weight or very light weights
Place the arms in the T position with forehead on the floor
Control the movement of arms lifting from the floor, feel the shoulder blades lifting the arms
Proprioception and Strengthening
Complete 8-10 repetitions each side
Opposite arm and leg for 3 seconds each side
Keep the head in line with the sacrum
Reach the heel and hand away from each other
PART B – Myofascial Stretching
Pectoralis stretch
Have the hand above the shoulder
Lock the elbow and external rotation of the arm
Keep the head aligned and chin
retracted
Pull the fingers down towards the floor
Hold for 30 seconds and repeat 2-3 times each side
Psoa
s Anterior
Hold for 30 seconds and repeat 2-3 times each side if needed.
Keep the pelvis in retroversion and spine in axil erection (tall spine).
Reach the arm in external rotation pulling away from the knee that’s on the floor.
Keep the tension building during the stretch.
SCOM Stretch
SCOM - Sternoclido occipital mastoid
Hold for 30 seconds on each side and repeat 2-3 times
The stretch arm in reaching down in external rotation with hand pulled back
Step 1 turn the head away from the stretch arm
Step 2 tilt the nose down to the shoulder then turn the ear down to the shoulder
Grab the side of the head with gentle pressure
PART C - ELDOA
C6-C7 Eldoa
Hold for 60 seconds
Grab the knees to set up the pelvis and spine, then dorsi flex the feet and turn them out
Take your hands up in the dead bug position with hands externally rotated and fingers pulled back
Keep the back flat into the floor then bring the arms down reaching beside the hip away from the ears
Breathing through the nose with eyes looking through the legs
Eldoa T6-T7
Hold for 60-90 seconds.
Dorsi flex the feet and push the knees towards the floor to fix the lower body.
Gentle touch of the fingers as you reach up with elbows in external rotation.
Crown of your head reaching up and away from the sacrum. Keep the back flat and twelth ribs down to prevent arching. Continue to breathe during the pose.
L5-S1 Eldoa
Keep the sacrum pushing into the floor during the stretch, this is your fixed point
Flatten your back into the floor and pull your toes down
Turn the toes in and external rotation of the arms with fingers pulled back
Lock the legs out by pushing the knees into the wall, if the hamstrings are tight bend the knees
Breath through the nose and reach everything away from the sacrum Hold for 60-90 seconds
Created by Micheal Okumura
www.fusionhealthstudio.com
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