I have hypermobility syndrome (as a variant of EDS), and I need an exercise(or exercises) to strengthen my sacrum that do not require dynamic movements. It is not uncommon for me to have joints slip out of place while moving, regardless of strength level. So the trick is to find something that allows for a certain amount of muscular development to minimize the freedom of movement in my lower back – without causing undue movement in the process.
Any suggestions would be welcome.
Hello Adam Kalloch,
Have you gotten advice and clearance from your doctor and physical therapist?
Without knowing more about you, I would suggest planks on knees to start: prone, lateral and supine. Hold the plank for a second or two and work your way up to holding it for eight seconds, not longer. Start with one repetition until it is easy for you, then add one repetition working your way up to ten reps. Do this strength move twice a week with two days rest in between.
Do not forget cardio and to strengthen/stretch the rest of the body as well for a well balanced and proportioned body as much as is possible. Please remember to keep your body in proper alignment at all times during the day and night, this is important and very helpful. Sitting on a saddle stool or similar item, instead of a chair, may help.
You can also do isometric contractions as if straining on the toilet; but, not too hard and only one or two seconds at a time working your way up to eight second holds and ten reps; starting with one or two reps in the beginning.
You should be able to find a trainer, doctor and/or therapist who is happy to help, also.
If you have more questions please add a comment.
I hope this helps you.
Natalie aka NAPS 2 B Fit.
I agree with the above comments re. clearance and guidance from a physical therapist (PT).
Once you have that and have some direction, I would ask about pilates. It was designed for injury recovery. I know yours is not an injury; however, there are overlaps.
Many areas have group classes with reformers and the instructors ask first thing, do you have injuries/limitations. I’ve been impressed with their ability to modify.
All the Best,