One of the largest causes and contributors to low back pain for myself and other hypermobile folks I work with is trying to strengthen the glutes. Isolation of the glutes requires enough deep core strength to stabilize the pelvis without pulling at the lumbar spine once the glutes begin trying to activate, which is much more difficult than it's made out to be, and why many people get injured in the name of growing their glutes. As always, my channel is like an onion with a lot of layers, so videos before and after weave in so that I can break down incredibly complex & nuanced things into relatively bite-sized pieces. See you for the next one.

Many hypermobile people struggle to stabilize their pelvis which stresses the lumbar spine. Stretching without strengthening usually makes things worse because it doesn't address the root stability issue(s). The full video tutorial on pelvic tucks is up and attached here as the related video ✨

If there is one foundational thing I want to help every hypermobile person do, it's learn how to extend the thoracic spine and control the lower abdominals. Many people have excess pain and muscle tension from trying to adjust posture by tugging on their shoulders to stand up straight, hyper-extending the lumbar spine to sit up straight, and locking the glutes to hold the pelvis in place. Learning how to do these two movements alone can reduce, and sometimes eliminate, excess muscle tension from these over-adjustments and over-compensations. .... DISCLAIMER Please consult your physician before beginning this or any exercise program to determine if it is appropriate for you*. If you experience dizziness, light-headedness, pain, or shortness of breath at any time, stop immediately. By participating in this movement or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release discharge of Embautied Health & Movement from any and all claims or causes of action, known or unknown, arising out of their negligence. *Especially important in cases of: (family) history of heart disease or high blood pressure; chest pain at rest or during exercise (current or past); recent history of physical inactivity; obesity; smoking; high cholesterol; and/or any joint/bone issues. #hypermobile #hypermobility #stabilitytraining #lowbackpainrelief #deepcore #lowimpactexercise #hypermobileexercise #pelvicstability #spinehealth

Here are some ways you can better support your hypermobile joints and get your body out of some of the positions that cause/contribute to low back pain. Check out the related video for those common denominators.

Rebalancing hypermobile hips starts with targeted deep core work like the 10-min bed workout I recently posted. With help from the deep core, we can begin to help our hip flexors and extensors understand when to activate and when to stand down. See you next time to go over the glute moves from the bed session, which are designed to help your body with this specific rebalancing.

I just uploaded a 10 minute deep core and glutes session for you all that you don't even have to get out of bed to do! You can of course do this on the floor, you may want to put the pillow under your pelvis for the supine work to protect your lumbar spine similar to the bed. 

This is a 10-minute beginner bed workout for the deep core, rectus abdominis, and deep hip and gluteal muscles. It's designed for hypermobile bodies, but is just as effective for anyone who wants to build stability slowly and safely. It's designed to be both gentle and sensitive to the lumbar spine while stabilizing in ways to help you reduce pain and tension in the long term. You just need a pillow or something similar for support. 60s Diaphragm breathing 90s Pelvic tucks 90s/s Single leg lift 60s/s Prone isometric single leg lift 90s Prone frog hold, no lift .... DISCLAIMER Please consult your physician before beginning this or any exercise program to determine if it is appropriate for you*. If you experience dizziness, light-headedness, pain, or shortness of breath at any time, stop immediately. By participating in this movement or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release discharge of Embautied Health & Movement from any and all claims or causes of action, known or unknown, arising out of their negligence. *Especially important in cases of: (family) history of heart disease or high blood pressure; chest pain at rest or during exercise (current or past); recent history of physical inactivity; obesity; smoking; high cholesterol; and/or any joint/bone issues. #hypermobile #hypermobility #stabilitytraining #lowbackpainrelief #deepcore #gluteworkout #lowimpactexercise #hypermobileexercise

Here are some more hypermobile sleep adjustments using various items aside from just the pregnancy pillow. This is what I used, but please get creative and use what you have! Shrimping & Crimping Shoulders/Wrists 1) C-shaped pregnancy pillow 2) posture corrector, wrist braces 3) squishmallow Untethered & Weathered Ankles/Feet 1) compression socks, C-shaped pregnancy pillows 2) hip/knee pillow 3) nothing Bendy Overextendy Knees 1) C-shaped pregnancy pillow 2) hip/knee pillow 3) body pillow Stressed & Compressed Hips/Low Back 1) body pillow 2) C-shaped pregnancy pillow 3) C-shaped pregnancy pillow