After Physical Therapy â ELDOA Guide
Learn how ELDOA addresses after physical therapy through targeted spinal decompression. These exercises focus on segments L4-L5, L5-S1, T8-T9, improving nerve function and fascial mobility.
ðŽ Recommended Videos
Follow-along exercises matched to After Physical Therapy.
15:00
The ELDOA You Can Do Every Day! (L4-L5, T12-L1, T8-T9, L5-S1)
Quick daily ELDOA circuit covering lumbar and thoracic stretches
7:39
ELDOA Method Lumbar Spine
Demonstration of an ELDOA exercise for the lumbar spine
8:37
ELDOA Method Thoracic Spine
Demonstration of an ELDOA exercise targeting the thoracic spine
0:00
ELDOA Flow for L4-L5 & L2-L3
Combined ELDOA routine focusing on lumbar spine levels L4-L5 and L2-L3
1:00
THE L5-S1 ELDOA EXERCISE FOR THE SEMIMEMBRANOSUS MUSCLE
ELDOA exercise targeting the semimembranosus muscle at L5-S1
9:00
E.L.D.O.A. L5/S1 Active Low Back Decompression
Active decompression exercise targeting the L5-S1 segment.
0:00
Spinal Health - ELDOA L5-S1 | Episode 009
Episode focusing on ELDOA L5-S1 for spinal health.
9:58
The ELDOA Method
Introduction to ELDOA, history and benefits
ðĶī Targeted ELDOA Positions
Specific spinal segments and exercise positions for After Physical Therapy.
Lower Lumbar
Second most common site of disc herniation. Greatest height decrease after prolonged sitting (4+ hours).
L4-L5 Flexion ELDOA
- Posterior pelvic tilt
- Lengthen low back
- Knees to chest variation
- Breathe into lumbar spine
Lumbosacral Junction
Bears highest loads in spine. Steeper disc inclination increases shear stresses. Most common site of disc herniation and spondylolysis.
L5-S1 Decompression ELDOA
- Posterior pelvic tilt
- Sacral nutation
- Lengthen lumbosacral angle
- Ground through feet
L5-S1 Extension ELDOA
- Anterior pelvic tilt with control
- Maintain abdominal engagement
- Lengthen through crown
- Breathe into belly
ð Learn More
Encyclopedia entries related to After Physical Therapy.
Active Fascial Tension
Whole Body
Instead of someone else stretching you, you use your own muscles to create a special kind of stretch. It's like being your own stretching coach!
Acute Phase Protocol
Whole Body
When you first get hurt, you need to be extra gentle with exercises. It's like when you scrape your knee - you clean it carefully at first, th...
Alexander Technique
Whole Body
Another way to improve posture that focuses on letting go of tension. It's different from ELDOA because ELDOA uses stretching, while Alexander...
Alignment
Whole Body
Making sure all the bones in your body line up properly, like stacking blocks perfectly straight. Good alignment helps you move better and hurt less.
â Frequently Asked Questions
Common questions about After Physical Therapy and ELDOA.
How can ELDOA help with after physical therapy?
ELDOA exercises target the spinal segments related to after physical therapy. By creating space between vertebrae and reducing nerve compression, ELDOA addresses the structural root cause.
What exercises are recommended for after physical therapy?
See the matched videos and exercises below. Start with the beginner-level positions and hold each for 60 seconds. Progress gradually.
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