Do this series of ELDOA’s before bed AND when you wake up in the morning. Also do them after practice and after games. You can also do them anytime throughout the day when you have a few minutes to spare. If you only have a few minutes and don’t have enough time to do them all, then do L3-L4 then L2-L3 then T6-T7 then L5-S1.
Riley Wall: ELDOA
Horizontal Loading
LAR
ULT
L4-L5 ELDOA
time
1 minute
time
1 minute
*Tuck chin slightly and reach crown of head to the ceiling
*Push flexed knees to the ground.
*Arms externally rotated and reach for ceiling.
*Wrist extended, elbows locked.
*Eversion of the ankle.
| Set | Time |
|---|---|
| 1 | 1 minute h:m:s |
LAR
ULT
L3-L4 ELDOA
time
1 minute
time
1 minute
*Tuck chin slightly and reach crown of head to the ceiling
*Push flexed knees to the ground.
*Arms externally rotated and reach for ceiling.
*Wrist extended, elbows locked.
*Eversion of the ankle.
| Set | Time |
|---|---|
| 1 | 1 minute h:m:s |
LAR
ULT
L2-L3 ELDOA
time
1 minute
time
1 minute
*Tuck chin slightly and reach crown of head to the ceiling
*Push fully extended back of knees to the ground.
*Arms externally rotated and reach toward ceiling.
*Wrist extended, elbows locked.
*Inversion of the foot and ankle with dorsiflexion (bring toes to shins).
| Set | Time |
|---|---|
| 1 | 1 minute h:m:s |
LAR
ULT
L1-L2 ELDOA
time
1 minute
time
1 minute
*Tuck chin slightly and reach crown of head to the ceiling
*Push fully extended back of knees to the ground.
*Arms externally rotated and between 90-135 deg. while reaching outward.
*Wrist extended, elbows locked.
*Inversion of the foot and ankle with dorsiflexion (bring toes to shins).
| Set | Time |
|---|---|
| 1 | 1 minute h:m:s |
LAR
ULT
T8-T9 ELDOA
time
1 minute
time
1 minute
*Tuck the chin and reach crown of head to ceiling.
*Push the arches of the feet into the ground.
*Extend the arms toward the ceiling
*Externally rotate arms and flex the wrist.
| Set | Time |
|---|---|
| 1 | 1 minute h:m:s |
LAR
ULT
T6-T7 ELDOA
time
1 minute
time
1 minute
*Palms together, extend arms up to ceiling.
*Slightly tuck chin and reach crown of head to ceiling.
*Push knees to the floor.
| Set | Time |
|---|---|
| 1 | 1 minute h:m:s |
LAR
ULT
L5-S1 ELDOA
time
1 minute
time
1 minute
*Ankle in dorsi-flexion with two components of inversion (adduction & supination).
*Push heels to the sky. Maintain a component of psuedo-inversion of the feet.
*Internally rotate the thighs.
*Extend the arms overhead.
*Externally rotate arms.
*Total extension of the elbows and wrists.
*Push palms / reach arms away from the body.
*Flatten lumbar spine
*Slightly tuck chin and reach crown of head in direction arms are reaching.
| Set | Time |
|---|---|
| 1 | 1 minute h:m:s |