Hi bendy friendies. Did you know your glutes can be a source of pain if they're "sleepy" OR over-used? True story. Anyway, try this for some relief. If you're looking for longterm help, check out some of the low effort, high efficiency breathing and deep core sessions available 📺 #hypermobile #howtoexercise #howto #hypermobility

5 reasons to try this gentle leg hammock press-out for hypermobile release DEETS: 1. Helps release low back tension (without lateral/pulling movements) 2. It’s a dynamic stretch (hamstrings & calves) your locked knees probably need 3. Can provide short & long-term relief for knees (stability) & ankles (mobility/tension release) 4. Opens chest and shoulder muscles - while promoting scapular stability! 5. Soothes the nervous system (and sends pooling blood away from your tired legs and feet) The sacrum support will reduce potential pulling in the low back, but isn’t necessary. I’m using a doubled-up body pillow, but anything works. I’m also using a strap with loops, but again, you can use literally anything you have… a theraband, an extension cord (that isn’t plugged in), a robe tie, etc. HOW TO DO: INHALE your knees and toes toward your face/chest EXHALE gently press ankles forward as you straighten knees without locking Try to let the front of your shoulders open by letting the backs of your shoulders sink into the surface below you. This isn’t easy so take as much time as you need to settle before you begin moving with your breath. Notice these are micro-movements - I’m not plantar-flexing (pointing) or extending my ankle as far as I can, and I’m not releasing or pressing my knees all the way in or out. Reducing your range of motion is more gentle and soothing for your overworked muscles and joints. If moving is too much, you can just hang your legs overhead with a slight bend in your knees for as long as feels good, or lose the strap and prop your feet against the wall. Wishing you a calm, safe release, bendy friendy.

hypermobile sleep adjustments 🔮with predictions🔮 part 2 These may not be true for your body, but sometimes the things that our body reverts to can clue us into how to manage muscle imbalances and other aches & pains we may experience. The full list with items used is below: 5) The free fall 🪂 - externally rotated hips  * SI pelvic stability belt, (body) pillow under knees 4) Magicians assistant ⚰️ - lateral pelvic tilt * (C-)pillow 3) Relaxed over-thinker 🤔 - asymmetrically rotated hips * Add (wedge) pillows 2) Prawning for life 🦐 overactive latissimus dorsi * Bandage elbows, add (wedge) pillow 1) The ex🌀rcist neck & jaw tension * reduce pillow height, jaw off pillow, (bolster) hip support #hypermobility #hypermobileehlersdanlossyndrome

As always, these are suggestions and may not work for or apply to you. 1) externally rotated hips 2) internally rotated hips 3) asymmetrical hip rotation (one external) I've done a deep dive on pelvic tucks - it's the related video here. #hypermobile #hypermobileehlersdanlossyndrome #pelvicstability #hipstability

Exercise smarter and safer, not harder

Something I (and every other hypermobile person I work with) struggle to do is relax, activate, and engage muscles. Idling on the rebounder is one of my favorite ways to encourage muscle activation without over-engagement. If done with proper intention, this can strengthen the deep core and pelvic floor while teaching the legs how to activate by way of the knees. You can check out other ways I use the rebounder in the full related video. #howtoexercise #neurodivergent #hypermobile #rebounding