20 Minute Pilates Workout for Hypermobility and Ehlers Danlos Syndrome
ฝัง
- เผยแพร่เมื่อ 7 ก.พ. 2025
- ⭐️ Jessica Valant, physical therapist and Pilates Teacher, gives you this 20 minute Pilates workout for hypermobility and Ehlers Danlos Syndrome. These exercises are safe for anyone with joint and muscle pain caused by hypermobility. This workout will strengthen and stabilize hypermobile muscles and joints and is gentle enough to do every day! You'll leave this workout feeling empowered in the knowledge there are safe home workouts for hypermobility. ⭐️
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Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability.
Wow. This is the first time I have found anybody doing exercises for EDS. Thank you
You're so welcome!
@@Jessicasvalantcan you please do more for EDS? ❤
@jessicasvalant what would be a modified ab routine? I can’t lift my neck off the ground I have budging discs and degeneration so trying to do a crunch my lifting my neck makes me very dizzy and nauseas
I love that you're addressing hyper mobility here, Jessica. This is why Pilates has suited my body vs. Yoga...I need to focus on stability vs. expansion. If I had a dime for every time someone has commented on my flexibility while inside I knew it was the cause of SI joint problems and pain.
Love the video.
XO
Yes - so important!
Halfway through this routine, I became emotional. When I felt uncomfortable in the positions and you mentioned how likely it was my elbows were facing each other, I couldn't hold it back anymore! I've only recently found out about my hypermobility and I have never felt so seen and heard. Thank you truly. I will follow this routine everyday and be the best, healthiest version of myself!
Trauma release , body keeps the score . Google it
This is the only workout I've ever done that didn't make me feel like my joints were popping out everywhere. Thank you for this!
I’m glad you commented this. I came looking for a workout meant for people like us, and this gives me hope 😅
Fr, whenever I work out my shoulders give me mini panic attacks 😭😭😭💔💔💔💔
@@catherinebealka6014 How was it for you? I permanently fucked up my shoulder when doing yoga videos here on youtube so I'm pretty terrified to try online workouts again but we gotta work on those muscles so no way around that really and my PT said pilates would be a way better choice than yoga.
You have no idea how long ive been waiting to hear someone tell me to not stretch and get a massage. Thank you loved this! It was way hard !
yes, everyone is like do yoga stretch you’ll feel better! But with us it’s the opposite , and there’s no conversation about it!
started to tear up a bit (not just from soreness ha) because I haven't seen many who are actually aware of EDS/hypermobility and even fewer actually post helpful things. I can already feel my muscles and benefiting from this exercise. And I'll definitely switch to pilates instead of yoga now that I know that it actually just hurts to stretch when you're already uncontrollably bendy (I was wondering if it was supposed to hurt so much from very light yoga, turns out I wasn't exercising right for my body) So thank you for making this public and available, not many have the access to professional and certified help like this
Thank you so so much for this. I've been doing it 3-4 times per week. The hypermobile community would love to see more videos for us!
Please do more hypermobility workouts!!! So helpful! I’ve already done this video a bunch of times … it’s improving my wobbly shoulder 🙂
I've got hEDS and POTS and this video has been such a helpful stepping stone between my PT and more difficult workouts. Every time my symptoms flare up, i know i can come back to this video as a safe way to start moving again. Thank you!
PS I would LOVE it if you made a whole series like this!
Hi. I’m 66 but not diagnosed with EDS. I have all of the system problems of MCAS and EDS. autism, food allergies, interstitial cystitis, 3 shoulder surgeries, endless rotator cuff issues, 3 lots of 2 years frozen shoulder, 3 pelvic floor prolapses surgeries, 3 broken bones in my foot, massive hiatus hernia, strangulated umbilical hernia from yoga, and more recently subluxed sternoclavicular joint and first rib from plank/press-ups. In UK NO ONE has a clue. It’s amazing to find your video. Thank you. I have not been given any exercise to keep me mobile. So many cause severe pain in jaw, neck, face, shoulder. I’ve been sticking to beginner Pilates. But your specific EDS tips are GOLD. thank you so much
This was amazing. Would love more content like this. I recently found out I have hEDS and want to strengthen without hurting or overextending. 🙏🖤
Thanks for this excellent workout for hypermobile people like me! Most TH-cam videos aren’t suitable but this was!
Thank you!! My EDS causes so much chronic pain throughout my body... the stronger I am the less pain I have. But I gave birth (induced) to my daughter in September, having been hospitalized for weeks due to pre-eclampsia. I hadn't moved in weeks and I was so weak, I still am.
This is the first time I've worked out since before my pre-eclampsia and it really gives me hope for the future.
Thank you
I’ve just begun all fours, and yes, my wrists are fatigue really quickly. I’m going to see if the modification helps me. Thanks for this and making us hyper mobile folks a little more visible.
I hope it helps!
my wrists hurt when I apply any pressure..could that be EDS?
@@sonia94ist more likely just hypermobility
But it is worth getting it checked
:O Amazing, thank you SO much! I have Ehlers-Danlos myself and have been using your videos multiple times a week for the last year while being told to "shield" against the pandemic; the transformation has been unreal (waaaaay fewer dislocations, improved breathing, less pain, better sleep, better posture, ability to take on additional exercises like spinning), and this regime looks perfect! Suffice to say, as soon as I saw your email advertising this one, I clicked on it immediately, and I can't wait to try it this evening...much love and wellness from the UK!
I'm so glad the workouts have helped!!
THANK YOU so much!! Very few PTs (both in person and video) address the actual issues those of us with EDS et al have. They often will say watch your posture, or don't hyper extend. I say - Great that's why I'm coming to you for advice because my body naturally hyperextends and I don't have a "norm" from which to pull from." I often do not even realize I'm hyperextending and then when I do I frequently don't know what I SHOULD be doing. I really appreciate you taking the time to not simply just point out what Im doing wrong & not just what is right.. but you also explained why & didnt assume I know right should look & feel. I dont . Right feels wrong & wrong right so thank you for helping me to understand what it is I can do & watch for.
It's so hard to tell if the pain in my hips is because I'm injuring myself or because I've fallen out of shape due to fear of hurting myself. Either way I'm going to take things slowly and hopefully see an improvement.
This has got to be one of the first workouts I’ve ever done that I haven’t felt pain in the wrong places while I did it. I felt the burn where I was suppose to for the first time and I almost cried. I hated working out for so long because it hurt too much and now I know it doesn’t have to. Thank you and God bless you.
I have hyper mobility syndrome and have had over 7 surgeries on my hips and shoulders and this is a life saver!!!
Wow, thanks so much for addressing the elbow issue in tabletop position. Now I finally know what to focus on while doing it instead of just doing it my wobbly, unhealthy way.
Oooh looks good to try. The balance between "Muscles overwork, so gentle stretching is good" and "Need to strengthen the muscles" is hard to find
I'm 47 and just been told I have hypermobility. It literally explains everything and I'm a little mad that it's been missed all these years. This video is great. I'll aim to do this everyday.
Thank you!!!! For competetive dance, hypermobility was GREAT! .... Now that I'm thirty-two.... It's AWFUL! and finding exercises that REALLY focus on it and continue to remind you throughout to not push fully is difficult.
Thank you so much for this!! 💙
I and my daughter are both hypermobile. I always loved pilates since I firt met it. I felt great after doing it. I tried weight lifting like body pump and hated it, it exhausted me for at least 3 days. Now I know why. Thank you.
Super helpful! It’s my new favorite go-to morning routine, thank you!
I just tried this for the first time.
I was recently told by a rheumatologist that my joints are hypermobile. I also struggle with syncope and back pain, and pain in all of my joints. I've tried so many forms of exercise in the past from running to weightlifting to yoga to high intensity bodyweight workouts. They always feel too easy on the muscles I want to target, and very harsh on my joints, and make breathing painful + make me feel very faint. This video was the EXACT opposite experience.
It raised my heart rate but very gently, so I wasn't breathing heavily or painfully, and I felt it working ONLY muscles without straining my joints. After completing it I feel energized instead of wiped out, and the pain/tightness in my joints feels reduced. I feel MORE equipped to go about my day instead of less. As someone who's grown to have major anxiety around exercise, this video is a game changer. I really feel like I can actually do this several times a week or possibly even daily, without feeling like it is taking a toll on my body.
This workout (a few times a week for 2 weeks) has already stabilized my shoulder more than years of PT, massage, and dry needling! Thank you so much, I look forward to any other EDS pilates workouts (especially knees!) you might upload in the future ❤
I was just diagnosed with hEDS at age 36, and I really appreciate this resource being here to support me. Thank you from the bottom of my heart!
This routine felt very rewarding, challenging, but felt nice on my hips and back.😊
This went so quickly! I am going to come back every day for this video to go alongside my exercises from my PT. Thank you so much for this!
I did the whole workout and my body feels a little better instantly. cant wait to see the long term effects
You can't get much better than Jessica Valant Pilates
You’re a blessing! Please make more hypermobility exercises! My knees are my biggest problem
I have EDS, and this workout has been SO amazing for me. I’ve been scared of working out for so long because it usually leaves me in a ton of pain, but this has really helped me learn what’s safe for my body and empowered me to (safely) challenge myself. Thank you Jessica! :)
Yes!! Please do more hypermobility exercises!!! I'm in pain and desperately want to strengthen and stabilize but don't know how.
Yes please do more. I just did this one! I can't believe how exhausted I am after the first video 😂 I have Hypermobility eds and this is soooo helpful!!Thank you for sharing!!
What a difference to my elbows and wrists with that change in positioning! I have JHS and this is video was like a breath of fresh air! I hope there is more! 5 stars!
Brilliant, I'm over 90% convinced I have hypermobility which is causing my joint aches and pains. Hopefully this will help
Please make more hyper-mobility workouts! Please Please Please!
Thank you so much for this! I would love it if you made some kind of playlist of these kinds of videos!! I’m so grateful because most Pilates ends up hurting me in the long run but it really helps me mentally to do it
Wow positioning my elbows differently made a world of difference for my wrist and shoulder pain…who knew I was doing this position wrong all these years!?
Glad it helped!
Hypermobile here! Sooooooo exciting to see routines specifically for hypermobility getting supportive movement in truly is challenging without the right resources. This made me realize my knees are much more unstable than i thought 😂
Thank you for making us feel seen ❤ exercise is always difficult for me because I’m too bendy
I like that I finally found a exercise video for EDS. My wife has it and I have been trying to find workouts that she can do since she enjoys exercising.
I haven't been able to officially pursue a diagnosis, but recording and researching symptoms has led to strong proof of hEDS and POTS, so I've been excited to try this since I researched pilates for hypermobility the other day. Thank you so much for this video, it's the first time in a really long time that I felt like I did an effective workout without making myself dizzy or lightheaded, which has been a pretty big deterrence in trying to reincorporate movement into my routine. I'm so excited to have this video and some of your other ones in my rotation and to see how it helps my chronic pain!
I am so glad I found this. I have EDS and have been afraid to do any sort of workout after every time I went to PT I would end up in a lot of pain for days after. This is nice and light. I love your knowledge of EDS and the constant reminders of what to watch for relating to EDS. Most of all, I feel really good because of the positive encouragement you give. I want to feel good in my body. Thank you so much.
This is Miss Amazing Shelby's mom. Lol
I have been looking for this for so long. I really felt like nobody ever took it seriously. My shoulders would always get inflamed when I started to work out and people (especially dancers) would usually cheer on me being so flexible.This really helps a lot! Thank you so much!
I have been going back to this video for two years now, it is just so perfect for eds!!!!! I am not in pain after this workout and i am able to walk afterwards, i used to just overuse my body so much i couldn't take even a few steps when i was done exercising.
Thank you so much for this video!! I got diagnosed with hypermobility last week (I’ve been struggling with chronic pain and we finally know what it is!!) and at first I didn’t believe it because I’ve never been able to touch my toes, but when I did that exercise on all fours I realized my elbows were naturally overextended!! Everything makes so much more sense now… I’ll definitely use this video often!!
I been looking for a way to start working out but my joints have been so bad that I been afraid, I'm so happy I found a good starting place
this is just what I needed. Please do more videos like this! It is so hard to find physical therapist with this experience, even in urban areas. I really appreciate you providing is educational videos for us to learn more about this issue that doctors rarely diagnose! And even with a diagnosis, it’s hard to find safe exercises like this! ❤️ Thank you you’re the best I love your videos!
My biggest issue was the wrist pain and I had to take breaks and my hip that I had surgery on a few months ago but I have to start somewhere😅 this video was still a lot more gentle than most
I was diagnosed HEDS last year after 12 years of chronic pain carrying twins full term which took a huge toll on my body, as they were each over 7lbs! Pre twins I was super strong AND very flexible with no pain. Apparently this is very common. I'm still learning about all this condition and all the other symptoms that come with it but since I had the twins I have developed a real fear of exercise, something I used to love so much and I have lost hope many times. This is the first workout I've felt is manageable, enjoyable and very clearly explained at the right pace! I feel like this is exactly what I've been looking for for so long ! I shall be doing this every day now, thank you so much :)
Such an amazing workout! I felt good all the way through even though im very out of shape! ☀️
I have hypermobile joints, my knees and shoulders mostly. Back before i had my first injury I would push myself in every workout because I was desperate. I injured myself and then I was scared and didn't workout again. Now I know it's possible. Thank you 🙏
So grateful to have found you, I was tearing up while you were talking during one of the first exercises in the video! And I see from the comments I'm not the only one. Such a relief to hear a teacher say these things and to feel seen. Can't wait to try your other videos - thank you!
Wow. This was amazing. Could you make more workouts for hypermobilty please?
This is amazing thank you so much!! My doctor reccomended Yoga after she diagnoed me with Fybro & I couldnt figure out why it was mkaing me worse... I recently discovered my hypermobility and this workout has been a game changer!!!
Just diagnosed with hEDS and fibromyalgia. I tried this for the first time tonight and it was great! Thanks so much! Will be doing it every night!
Thank you for focusing on us hEDS'er's... I was diagnosed in 2019, not knowing why my body was 'falling apart and not toning" with all the different exercises I gave it. I am now fully at strength through resistance. Hoping to climb several more mountains that require agility, flexibility and STRENGTH.
I’ve spent thousands on PT, with little results… I haven’t tried this yet, but your bright colored clothing helped me to see how the body is supposed to move. Thank you for this. I will plan to update if I can do the exercises.
I only just found this but am beyond thrilled. So nice to see a workout tailored to those of us with EDS! Thank you and please consider doing more as others like me also benefit
thank you so much for this, i was able to do a lot and never felt like i had to rush to pause and grab my inhaler or judged for struggling with things that “should be easy”
So grateful for your presence and awareness with hEDS. The elbow adjustment reduced deep shoulder pain I had in table top position right away.
Thank you! I was recently diagnosed with hEDS and I avoided exercise for years I have been at a loss as to how to put movement into my daily routine without overdoing it. This was so helpful. I know nothing about Pilates and I was shocked at how difficult this was for me but it has been good because I haven’t had pain afterwards. Thank you and Please do more for hyper mobility like this!
Thank you 😊 after so many years in TH-cam your so consistent and I sure appreciate the ongoing growth ❤
THANK YOU SO MUCH!! I'm still undiagnosed but very likely have EDS and a lot of pain, today esspecially in the hips. I try stretching them but it usually makes things even worse and discourages me. This small workout helped me so much with my hip problems and unexpectedly also my lower back pain. The way you describe how to position myself really helped since that is usually my biggest struggle - bc I am so flexible I never know how to follow tutorials completely. Esspecially how you said to be careful with the arms and not to overarch the back, I think thats why it helped my back pain sm. Thanks for making my day a lot better!
Thank You Jessica for making a Hypermobility focused class, please please make more. I feel safe following a teacher who brings focus to the joint stability aspect. Thanks again!!
This video has been mind blowing! I have been working with personal trainers and physical therapists before and no one told me I shouldn't work in my max range! This made so much sense and the exercises are simple enough to focus on engaging the muscles and not just riding on my joints! Thank you so much!
Yes please can we have more hyper mobile workouts loved this one just what i needed
Im so excited to keep using this one! I would love to see more variations specifically for back strengthening. I understand a lot more now on what moves to look for that are safe. I love pilates, so Im excited to get back into it in a way that works for my body. Thank you! ❤
Thank you Jessica. I love the cues for the elbows. I will be coming back to this workout!
I love you so much. I love the way you educate while you strengthen and empower. I have struggled with pain for most of my life. It's only recently that a physical therapist has identified hypermobility as the main source of my struggles. Yoga instructors have always commented on my amazing hip flexibility! Yay me! lol. Sadly I have decades of neural pathways to overwrite and it's a slow, two-steps-forward-one-step-back kind of thing. I keep returning to your videos. They are the only thing I've found that consistently make me feel hopeful and strong. Thank you.
Wow, my arms did NOT like trying to be forced to not sink into the joints while on all fours. No wonder I never felt "the burn" in the right muscles in that potions in other workouts.
Thanks for the work out. My body feels much better. Will add it to my non-gym day rotation.
Thank you so much! I have been following your channel for a while already and I just discovered that I am hypermobile! So this is perfect for me. The exercises in this video were great because they didn't aggravate my joints and I feel stronger after doing them. I would love if you did a video focusing on strengthening exercises for thoracic mobility. I have hypermobile shoulders so it makes stretching my thoracic spine very difficult! As a result I have virtually no rotation or extension (without using my shoulders to compensate). Thanks again! Molly xx
I do! Look up my 10 minute upper back strengthening and stretching workout!
@@Jessicasvalant Great thanks so much!
Thank you thank you!! This was so wonderful. I genuinely appreciated doing a workout while being reminded to check my elbows. Hugely helpful. I didn’t know I had EDS and really hurt myself with yoga and have been afraid to try much for exercise since. This was perfect for getting me back into something safe and gentle!
I really enjoy this video. This is only my second day, but I wanted to let you know how much I appreciate the commentary. I have EDS and I love that you specifically address that and how to do the workout safely. I have been so afraid to do a workout because every time I've done physical therapy I end up in a lot of pain. The encouragement and instruction makes me feel like I can get stronger. And I am not in pain afterwards. I am almost in tears writing this. I am just so grateful. Wonderful job. Thank you so much.
the exercise at 8:08 wasn't repeated on the other side otherwise this would have been perfect! Thanks for posting :)
I loved this workout! ❤
This is the first video I see fir hypermobility. I hope you dod more. Im going to check your channel😊
i love this! gaining my strength back after a surgery and this helps me find my home base :)
Thank you ❤
I just did this for the first time and it is very encouraging to know that I can do safe and strengthening exercises for my hypermobile body and joints. I've done workouts briefly before but would always have to quit because I would walk away hurt, exhausted, and once again, discouraged.
Thank you very much for this routine, it's so difficult to find routines for hypermobility. Il felt the routine matchs totally with me. Thanks from the heart.
I looked this up because my SI joints have been shifting painfully lately, which interferes with me going for walks. I'm so grateful for this video, because I can still be a little bit active and work on strengthening. I have trouble with my shoulders though, so I can’t do the side plank motion. It kills my shoulder joint.
I'm so excited to try this out! I have a hypermobility spectrum disorder and keep getting told to work out but I always have such a hard time keeping up even with low-intensity workouts because of pain and deconditioning
Thank you so much! Finally learnt how to not hurt my wrists while exercising 😭😭😭😭
Has helped my hip pain so much!!
I loved this video so much!! I just stumbled upon you and I instantly fell in love. As someone who the hypermobility, we are often overlooked and even praised as having a cool condition, even though it brings lots of pain. PLEASE do more videos like this!!
Before I got really sick in EDS I used to do intense Pilates and loved it. For many years now I haven't been training at all. When I found this video it made me so happy. I've done it for the first time today and I will continue and hopefully move on to more advanced classes. It noticable that you know what your talking about regarding EDS and for ex have alternative positions for movements that might hurt. Thankyou! ❤️ /Sara, Sweden 🇸🇪
This was so helpful ! ! I’ve been trying to get into PT for EDS and snapping hip syndrome but my health insurance is just not taken. Finding these videos that are exactly what I am being referred to PT for is a life saver while I am still looking.
My joints and scoliosis thank you
Thank you so much for this video and all your videos! My friend and long time PT sent me this video as I'm hyper mobile and have had SI Joint pain that is very severe at times. I was very into yoga for several years, but also have "mild scoliosis" and was born with toriticollis. I did so many deep backbends in my yoga practice. I think over time, I just injured myself. I also went into a sedentary phase due to pain and fear of doing exercise I love - biking, walking, etc... Working towards building strength is giving me hope! I am trying to avoid any type of surgery and hope that gaining strength can remedy the SI joint pain/flare ups. Thank you again!!
So glad to see this! I always end up doing more harm than good with a lot of mainstream workout videos
so amazing that you have content specific for hypermobility! thank you so much!!
thank you so much for this!! I've always struggled with working out and keeping my joints safe until I discovered pilates! I'm about to go to teacher training for pilates now!
Can you do more of these kind of exercises for EDS?
Bless you for putting this routine together. This was extremely helpful!
Thank you so much- finally understood why doing all fours felt never really as it should- I should bend my elbows a bit. Thank you , its a game changer :D
Loved this. I’m very hyper mobile and feel so stiff all the time. I’m gonna keep doing this! ❤
Please do more hypermobility workouts!!! So helpful! I’ve already done this video a bunch of times … it’s improving my wobbly shoulder 🙂
yes please make more hypermobility videos!! thanks :)
Please please do more! This is the only youtube video for hypermobile exercises that has been both safe AND effective for me!
I just found out I have hyper mobility. Please share more videos for this. I need this so much and thank you! You are such a good teacher.
My YTT instructor said "Just bc u can, doesn't mean u should"... I found u after a lifetime of overextending in yoga class. Even my PT, whose supposed to be "good with hypermobility" gave me bad cues. I've been doing ur injury workouts for various body parts and I finally graduated to regular pilates! Luv luv luv this vid and I luv ur cues 💕💕💕
Congrats on graduating and I'm glad you are feeling good!
Been looking for a workout like this forever ill def start doing it!