Spinal Health - ELDOA L5-S1 | Episode 009

In this video I demonstrate the ELDOA for L5-S1. This ELDOA is wonderful for those experiencing low back pain or for anyone who wishes to take a preventive approach to maintaining the health of their spine. Steps to doing the ELDOA for L5-S1 are: 1. Make sure you are well hydrated before you begin any ELDOA practice. 2. Lie on your back with your legs resting vertically up against the wall and your sit bones touching the wall if your body or the surface allows for this. 3. Actively straighten both legs and flex your toes towards your nose (ankle dorsi-flexion) then turn the sole of both feet towards each other (ankle inversion) while maintaining a good amount of doris-flexion. 4. Relax the spine down into the floor and flatten the lower back by gently contracting the core to maintain a posterior pelvic tilt. 5. Internal rotate the legs so that the knees turn in towards each other. 6. Tuck your chin in and look your eyes down towards your cheek bones. 7. Extend the arms overhead and externally rotate the arm so that the elbows are turned to face your knees. 8. Extend both wrists down like you are holding two trays of food. 9. Push the arms up towards the ceiling then extend each arm individually down towards the floor. 10. Push the L5 vertebra towards the floor. 11. Maintain the body in the tension you have created from heels to palms, head to tail bone and hold for 10 deep, slow breathes which is about 60 seconds. 12. Come out of the position slowly releasing one limb at a time, then relax your chin, pelvis and spine. You can do this ELDOA every night before bed to decompress the spine, improve disc hydration, give the body a full myofascial stretch and improve segmental strength, movement and mobility.