Since my hips have been subluxing lately, I thought hip strengthening should be the first exercises that I’ll post. I’ve been through physical therapy a few times and learned a few things. I haven’t always stuck with them, but they have gotten me stronger when I do so. My first EDS doctor was a Sports Medicine doctor who kept reminding me to keep up the squats. At the time, I had injured my knee, then had a baby, and had lost muscle in the hip area. He kindly let me know that the lack of muscles in my buttocks area was causing my knees and ankles to turn causing more problems. So, my first thought has been always back to squats. It’s not always easy to do squats. You may not want to cause further injury if you’re not strong especially being EDS. So, as always with Ehlers-Danlos Syndrome:
1) Start slow and Don’t overdo
2) Don’t hyper-extend and Keep good form
3) Keep up the repetitions and add more when ready.
These two exercise are very helpful. When you gain strength, just add weights. I like to start with 2 repetitions of 10 each. Then I flip to the other side and do that, as well. As I gain strength, I go up to 3 repetitions of 10 each. Then I add weights and start back down at 2 repetitions again.
You can also do the side leg exercise standing up.
This exercise has always been one of my favorite, as I learned it with Callenetics when I was a teenager. Callen Pinckney teaches much better form, but these are to gain strength up to do regular exercises. The second picture is for more advanced when you feel ready.
These are simple hip exercises. The goal is to get stronger and do squats without help. That is how you know you’re ready for other work-outs.
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