In this episode of The Well2You Podcast, Sue McCarroll sits down with Mira Rucker, licensed massage therapist, recovery specialist, and ELDOA practitioner with over 20 years of experience in bodywork and movement therapy. Together, they explore ELDOA (Longitudinal Osteoarticular De-coaptation Stretches); a precise, intentional practice designed to create space within the joints, improve mobility, reduce pain, and support long-term spinal and nervous system health.

Mira breaks down what ELDOA actually is (and what it’s not), why joint decompression is essential for healing, and how ELDOA supports the body’s ability to counteract the effects of gravity, stress, and aging. The conversation also highlights the importance of hydration, fascia health, and body awareness, as well as how ELDOA integrates beautifully with Pilates, yoga, and other movement practices.

This episode is a powerful reminder that healing doesn’t always require more effort, sometimes it simply requires more space!

Key Takeaways: 
• ELDOA stands for Longitudinal Osteoarticular De-coaptation Stretches.
• Creating joint space improves mechanics, circulation, and pain reduction.
• Proper hydration is essential for fascia health and effective ELDOA practice.
• The practice enhances body awareness, nervous system regulation, and mind-body connection.
• ELDOA integrates seamlessly with Pilates, yoga, osteopathy, and bodywork.

Episode Chapters: 
00:00 – Introduction to ELDOA and Mira Rucker
03:01 – What Is ELDOA? Definition and Core Benefits
06:02 – How ELDOA Works: Joint Mechanics Explained
08:45 – Mira’s Journey Into ELDOA and Bodywork
11:57 – ELDOA and Osteopathy: A Whole-Body Approach
14:59 – Integrating ELDOA with Pilates and Yoga
18:01 – Mobility vs. Flexibility: Why Space Matters
20:59 – Hydration, Fascia, and Movement
24:01 – Pain, Compression, and Joint Health
26:46 – Aging, Gravity, and the Need for Decompression
27:37 – Mind-Body Awareness Through ELDOA
30:10 – Precision, Presence, and Nervous System Support
35:03 – Movement as Quality of Life
39:39 – What to Expect in an ELDOA Class
44:06 – The Future of ELDOA and Therapeutic Movement

Keywords:
ELDOA, Mira Rucker, joint health, bodywork, mobility, flexibility, osteopathy, hydration, aging and movement, Pilates, fascia, spinal decompression, nervous system health

Meet Mira Rucker: 

Mira is  licensed massage therapist and recovery specialist with over 20 years of experience. Her practice, Align & Recover,  offers an integrative approach to help you move better, feel better, and live stronger. Mira’s work is shaped by her experience with professional and collegiate athletes (including the Philadelphia Flyers, Temple University, and Cornell), and advanced certifications in Pilates, Yoga, ELDOA, Craniosacral Therapy, and Functional Movement.

Book your session today! mira.massagetherapy.com 

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

You can learn more about Sue on Instagram

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