I hope you know how strong you are even on your hardest days, and even when you don't feel that way. It's not easy to exist in a hypermobile body that seems to have a mind of its own. There's no roadmap or blueprint. You're doing the best you can with the hand you've been dealt. Dont let others make you feel as though you aren't doing enough, bendy friendy. 💟

It's really common for hypermobile people to experience their hamstrings locking up when trying to do glute work. This is one way to encourage the hamstrings to disengage so the glutes can do their intended job.

If you tend to feel gluteal work in the front of your hip, that is often an indication your TFL is taking over for your gluteals. This is a really common issue for many people - hypermobile or not. Many exercise can include modifications and adjustments for this TFL/glute imbalance. Stay tuned.

I think it is incredibly helpful to see the same principles used in different ways, so I wanted to share this portion of one of my personal workouts with my sister to demonstrate the importance of deep core and pelvic stability as a necessary foundation for targeted gluteal work.

The fitness industry has done us a disservice by allowing us to think that squatting is a beginner exercise, much less squatting with added resistance. It's no wonder everyone's glutes are still sleepy and their back always hurts. Squatting requires a foundational level of deep core and pelvic stability with an ability to recruit the appropriate muscles without overloading the quads or lumbar spine. Does that sound beginner?! 🙃 I'll see you back here for the next layer.

When it comes to tackling almost any problem, it makes sense to look for common denominators and use those to our advantage. In my experience, most hypermobile people I've worked with think they are compressing their core correctly regardless of the amount of exercise they've done prior to seeing me, but most still are not. This is because it's ~not~ easy and it requires a lot of mind-body work, especially in the beginning. It's everything from compressing instead of pushing when sitting up in bed to getting out of a seat to picking things (people or pets!) up. The good news is that your body will start to learn to do this on its own, and when it doesn't immediately do it right away, you will adjust much quicker. Be patient with your body. It takes a long time to unlearn and relearn. 💟 #hypermobile #deepcore #diaphragmaticbreathing

I hope this helps a little bit with activation versus engagement! Sometimes we have to reframe and approach things in a way that works for our brains and bodies - this is what I've found to be most helpful for myself and my hypermobile clients. Full video is attached 💟

Hi! Try this 20-minute beginner bed workout designed for hypermobile bodies who need to focus on proper breathing. Session details: 🎯4.5 minutes breathwork 🎯60s relaxed belly (diaphragm) breathing ~ 🎯60s core activation (compressed breathing) ~ 🎯120s pelvic tucks ~ 🎯30s lateral breathing 🎯90s/s single leg lift 🎯60s leg changes 🎯30s/s x2 leg ext pulses 🎯120s tucked isometric clamshell 🎯45s/s tucked isometric external hip rotation single sided pulses 🎯30sx2 prone shoulder activation 🎯30sx2 prone shoulder retraction