Please notice how much of this can be done from bed. Or without even raising your head. Please don't wait to get better before beginning your movement practice. It just doesn't work that way. You will get better as you train. I promose there is all kinds of hope, y'all.
I could cry with happiness. I’m so glad I found your videos! Please keep posting these EDS videos, it’s saving my body from pain and dislocations daily.
I know this video is older but I just started today this routine, along with my physical therapy for ulnar tunnel syndrome(trying to sneak in more exercises while Im already building pt routine) and I was laughing so much because of how much I was shaking during these! Im so excited I could cry 😅 You know its bad bad when youre shaking a lot and can barely get 10 reps in before failure. Im gonna do this every day and see how much better and more control I can get with my body. I eventually wanna start hiking and running so this is a great first step.
yes it's called the "Pilates shake" lol everyone does it, I still get it when I do ab work sometimes. It's just the muscles working harder than they're used to. No shame in the shake I say! I hope this helps! Just do little bits and build on it and you'll be up hiking and running again in no time. All the best!
The Physical Therapist that I have been working with found your channel. We viewed this video in my session today, and I am doing modified versions of a few exercises that you showed. I am 46 and was diagnosed 13 years ago. I have never found PT to be particularly helpful until now. I am so grateful for this Angel of a man who is trying to help me, and thankful to you for putting yourself out there to help us Zebras! You are appreciated more than you could possibly know. 🦓 🖤🤍
Aww thank you! I love this! I hope it’s helping! I am having some health issues again and I know how hard and disheartening it is to not get help or answers! Feel to email me or if he has questions too, if you need anything! ❤️❤️
This is extremely helpful. I'm just starting out using Pilates to help rehabilitate my EDS, but find most Pilates beginners tutorials are too advanced. Content like this makes building a solid foundation feel more achievable.
I was diagnosed with hEDS in March, but because of the coronavirus I haven't been able to start physical training or have any kind of exercise training that is specifically for hyper mobile joints. I am really grateful to videos like this which help me exercise without causing damage while I await starting PT :)
Hi Evelyn! hope you're well! So glad I could help out. Just remember to listen to your body and if it doesn't feel good skip it. If you need anything or have questions don't hesitate to reach out. Be well! XX
I know I’m a little late but if you search NHS exercises for EDS or hyper mobility they have some pdfs showing the kinds of exercises physio will have you do 😊
Sorry you’re just getting a diagnosis! I hope these videos help! Pilates has changed my life with my pain management. Cheers to feeling better soon! Reach out if you need anything!
Thanks so much for these videos! I've been struggling with the symptoms of EDS & POTS since I was quite young, but I was only diagnosed 2 1/2years ago, at 36 for EDS & last month for POTS. I've always struggled against my body, fighting it to do what I wanted, assuming my fatigue and pain were laziness or some kind of psychological issue. I've found it really difficult to balance exercise (I either go too hard and injure myself, or too soft with little benefit) I'm going to start using this exercise regime every day & film it all so I can chart my progress and review my form easily. I am so grateful to you for putting this info out there, I'm getting little help from medical professionals as there's so little understanding of the condition.
Aww I am so sorry you've had to go through this. I love your spirit and your determination and I love the idea of filming it and seeing how you progress! That's incredible actually! Everyday we have good and bad days-myself included but I have found that if I move for at least 10 minutes a day. It makes a huge difference in how I feel mentally and physically. The medical field is tough, I have found that too! Just know that how you're feeling is valid and don't let a doctor tell you it's not. I had that for years. Just be your own advocate and you'll be on the right path! I'm hoping to get more videos up soon so check back! Sending love and light!
Thank you for sharing. 2 years ago i was on a work out journey and at the time i didn't know I had hEDS. I did 2 hour work outs 5 days a week where I'd do yoga before and after a low impact but intense workout. Lost 80 lbs before my knee blew. I had already had one knee blow a few years prior so I knew that i was done. Sure enough i gained all the weight back. I miss working out. I just wish i knew what was going on with my body sooner. Thank you again for giving me the chance to once again ❤
Awww so sorry to hear this! I hope things are on the upswing and the videos help. Injuries are awful for setbacks. I've had many so I get it! Just take it one day at a time and sometimes 20 minutes or less does more for the body vs hard and longer workouts. Sending you positive vibes and quick healing!
Kelly, i'm in the UK and moved to the countryside.....missing EDS support in London, feeling rather alone and very fragile after two babies. Delighted to have found you! Starting today :-)
Hi Hattie! Sorry just seeing this! Uggh TH-cam and notifications. I hope you're feeling better! Sending love and hugs and if you need anything! Don't hesitate to reach out!
Thank you! These few exercises were perfect, my low back already feels better. Thank you for slowing it all down. Your clear explanations were great reminders. Wish I could take your class!! Please keep them coming :)
This was amazing, thank you so much. I am 16 and suffering with so much pain in my back, hips and knees due to my hyper-mobility. This really released a lot of that pain.
So glad you're having less pain! I am so sorry you're having to go through this so young. Sending healing hugs and prayers. Reach out if you have any questions. Hope these videos continue to help you!
I have hypermobility and fibromyalgia, because of this I did not exercise for many years due to the pain it would cause. Recently my doctor told me I desperately need to gain some core muscle, but having watched other videos have learned how to avoid using my core resulting in the usual pain. This video was very clear and focused on helping people like me who can move in different ways. After doing a few of your motions I could feel my core fire up! I will be watching this video for the next few weeks to help build core strength in a healthy painless way. Thank you!
Love this! So happy it's making you feel better. No one should live with pain. Love that you're getting into your core!! Go at your own pace and keep me posted how things are going! So excited for you! X
Wow, thank you :) I have hEDS and POTS but still manage to keep up a very active lifestyle participating in multiple sports, so even though these workouts weren’t particularly challenging I felt my spine just release when we came down from tabletop. I’m not feeling anything in my low back as I type this. It’s a miracle!
Love that!!! Sometimes in Pilates also the slower you go and make the movements more controlled and smaller you can get a harder workout bc you have to activate your core more. Just a little tidbit if they feel too easy but if you are very active then these will be easier for you, like me they’re not as challenging but you can get deeper and shorter range of motion and that may help! Glad you’re lower back is feeling better!
I use your vids all the time. Due to corona I don't have any current physio, but even when I had physio I used to do these in replacement. Theses videos are honestly perfect for me. They get me moving without hurting me too much or making me wobbly or dizzy for days on end. Thanks for helping me and so many other people ❤️
Awww I love this! Thank you for sharing! So happy it is helping and making you feel better. Nothing worse than being in pain and feeling like you can't get some relief. Just take it day by day, you'll get stronger quicker and then be able to continue to find more movement. Take care and thank you again for sharing! XX
Brilliant video with great exercises to do. Every morning I wake up feeling tired before I have done anything! This has helped already, I can feel the difference. Thank you so much! 🦓💚🦓
Thank you so much! I've been doing pilates for a little while, but some of your prompts really helped me activate my core much more so than I've been doing before. As a result the movements were a lot more challenging!
My years in gymnastics and ballet warmups done in a very modified way have been the only thing that helps me with continuing degeneration. When cramping in any area stop, even sitting in a stretched knee out position it’s ok to hand on to ankles just not toes. Please go step by step because our bodies have changed. Please don’t bounce when stretching. I had to relearn how to walk twice , these and curling into a rounded position at the end is still in my dreams although no longer on point. Very nice video 😊😊
Im so late but i just founf this today. Ive really been workingat getting stronger, just to try and get through life better. I felt a bit overextended in some places so ill definitely be working to try and make everything safe for my body. I was diagnosed with H-EDS at 5 years old so im fairly good at dealing with my body in its disability, but i still need tools like this to help me function! Thank you fo helping the community!!!
I am so sorry you're going through so much! But I can totally relate. Take it day by day as crappy as that sounds and just build on what you can as you progress. Progress over perfection and some days you'll do a lot and the next you may only get through 5 minutes. Reach out anytime! Hope this is continuing to help!
Thank you so much for trying this! I really needed a mild beginning home workout routine. I tried modifying the Chloe Ting challenges and they were impossible for me. I got kind of down on myself because I have noticed some weight gain due to medications and I am currently living a very sedentary lifestyle since COVID. I am excited to start this regime and build up the muscle my rheumatologist, PT, and ortho are begging me to get.
Love this! So happy that something is helping. COVID has definitely made all things a mess this year. Take care of you and let me know if I can help anymore! All the best!
Thank you. Since covid my gym with the therapy pool has closed indefinitely and I needed something to help me get moving again to stabilize my joints. This is the perfect start.
i'm still waiting on my official heds diagnosis but this has made me feel so much more confident in working on my stability on my own. thank you so much!
This is really helpful. I have really underdeveloped muscle strength from hypermobility which I’ve been working on for years, and I still find the easiest things a challenge. But it’s nice to find a video that validates the journey we have to take.
Yes I completely understand! Just take it day by day and you'll gain strength. It took me 18+ months to get rid of the pain with my neck injury. It becomes a lifestyle and you just do what you can each day. Hope this continues to help!
Kelly you are a queen! Thank you so much for posting this and continuing to make these! I have EDS too and it can be so tricky to find exercises that don't aggravate what I'm trying to help. Can't wait to make a routine of what you're teaching and start feeling better!
Hi Kelly. I would love it if you could add all your EDS videos into your EDS playlist and it would be easier to find them all in one place and make sure I’m not missing any. Thanks so much for making these.
This is extremely helpful, thank you so much! I just have one question - how do we know whether the "pain" we feel is the pilates working/appropriately challenging us, or whether we are damaging our joints? I am always really worried incase I am feeling the wrong kind of burn! Thank you
Hi Chanel, You should feel like you worked muscles it shouldn't be pain, soreness the day or two after but it shouldn't be intense and serious pain. Are you have joint pain? Bc you shouldn't have any of that either. It's hard for me to know what to tell you without knowing you back ground on exercise and movement. These exercises shouldn't put you in pain. Pilates strengthens the muscles around the joint to stabilize it so it will reduce and prevent injury as long as your doing the exercises correctly. If you want to email and talk more we can! I can help more with a better background of your fitness level. kellyhughesroberts@gmail.com Hope this helps a some!
This is awesome! I've been trying to get into pilates but popping out my hip and over extending my knee while doing a lot of those positions, so finding this is such a relief! Thank you!
@@ellasmith8086 when you're doing your exercises, make sure to extend your leg fully but don't hyper extend, I do it in my elbows all the time, just try to be super aware of your range of motion, it should start to make the muscles stronger to stabilize the knee joint so it won't dislocate so often. Hope that helps!
this looks so difficult omg :,))) I can feel my back and knees screaming just watching you... laying on that mat like that .... but I have to start somewhere... I'll try my best... I only recently am beginning to learn that my body isn't the way it should be. I'm still confused and shocked that other people don't get joint pain or pain from sitting or extreme discomfort from bending their knees... I didn't know it was possible to be in heaven 24/7?? that's really what it seems like.. imagine just not being in pain and being able to do things
I understand! I deal with joint pain and SI joint issues almost daily. But if I don't move it gets worse so it's a lifestyle I have to do. It would be amazing it we all lived with zero pain it would be heaven! Hopefully some of these exercises help some! It takes a progression and sometimes really slow. I've had to rebuild my body over 7-10 times in the last 20 years between heart surgeries, 3 babies, car accident and long covid. It's hard, frustrating, painful and a lot more words I could put out there lol but coming out on the otherside stronger and more mobile with less pain makes it all worth it. Just take it in mini strides. I really hope it does help!
Thank you. I am hyper moble, (don't know if I have EDS). At the onset of Corona, I started having terrible neck pain (more than usual) and when I could finally see my doctor I was told I have muscle trapezius trigger point, that I am getting a little relief from with chiro and massage therapy. He has me on traction which is causing new problems, so I'm going to back to ground zero for me and finding exercises for hyper mobility. Thank you!
You are welcome! A soft bolster may help with opening up that trap and release tight chest muscles. I may have to do a bolster video for EDS soon! Hope you feel better soon! Try some extension work, the exercises on your belly and try to get your arms way down your back and reach for your toes, it will help with all the trap tightness. Just go slow and control your movements. X
@@KellyRobertsWellness Thank you for your reply! I had to Google bolster, lol. I think it would be great if you did a bolster video for EDS. Can you recommend a good bolster and which of your videos will shows extension work on your belly? Many thanks again for your reply. xo
@@cindybrook0520 I will work on one for you guys. Summer is just so busy in the studio I have all the intention it just never happens till fall. lol. Get a pink one it should be soft. check otpt.com for them. I think the full body EDS video that you replied to has some extension work on it and I think also the one with a winging scapulae has some too.
I am currently trying to get my pain under control, I am also in the middle of getting a pots diagnosis and fed up of feeling like I cant do anything because of my joints and dizziness. Thank you so much for doing a video that shows exercises that are good for us bendies 🙂 Also I'm with you with the SI joint issues, 4months ago I was unable to walk as mine was subluxed for 3 weeks, never known pain like it and that's including 2 labours
You're welcome! Hope you're feeling better soon! Hope the videos help when you're feeling kinda over it all. I hurt my SI for 3 weeks and could barely move also. I did it on my first Pilates retreat with my clients in Italy. It was not pretty lol but usually if you can do a little of those pelvic tilts and start some movement in the sacrum then it will relieve some pain. Cheers to finding movement with EDS. :)
@@KellyRobertsWellness SI has been playing up.again this last week BUT not as bad so planning to start exercises this weekend. Again thank you so much x
Hello! my name is Ryan and i've recently been diagnosed with EDS, i was curious if you have anywhere i could reach out to discuss some of this exercise more? I've always been fit but this hit me like a train ha
Hi Ryan! If you want to chat more we can set up a call, I know we chatted a little bit through Insta so just reach out if you want to chat more! Pilates is great for any kind of joint instability and EDS, chronic illness etc. Hope this helps!
Both I and my daughter have EDS with hyper-mobility. I also now have osteoporosis including spinal compressons which is being treated with Aclasta. My osteopath says I need Pilates adapted to my condition. For example, I cannot do twists as my core must be kept in line. As I live in rural France, this will have to be online which worries me a little as I could do more harm than good. I have exercised all my life until recently including Pilates and tai'chi. I think the yoga stretches were probably damaging! I have pain in my shoulders, elbows, hips, and knees, accumulated gradually over the years. X-rays show no bone problems in the joints; it is all the soft tissues, of course. Would an online course be safe for me?
This is super helpful, but I do have a question...when your knees are bent during most of the exercises(like the bridges or pelvic tilts), are your knees together or about hip width apart? And the part where your holding your knees up at 90 degrees, is your back flat to the floor or a gap? Thanks in advance:)
Hi Michele! Great questions. When feet are on the floor they're about 2-3 inches apart so heels should line up with your sitzbones. So if you put a squishy ball or yoga block between your knees you'd be able to hold it there. And legs at 90, you are still in neutral pelvis so you should still have a 2 finger space between your may and your lower back. Core should be engaged the whole time so you don't get lower back pain, if you feel you can't hold your legs there with neutral pelvis then roll back a vertebrae or 2 until you're strong enough to hold your legs at table top and not feel any back tension. If you smash your back into the mat completely your abs automatically turn off and glutes kick in, so you don't get the core work or stabilization that Pilates give you. Hope that helps and makes sense. If you need more guidance, just reach out!
Thanks for posting I have a few questions. I've been diagnosed with a bunch of things one of which is EDS/HSD. About a year ago now b4 Corona at the end of October 2019 my EDS, dizzy spells, fatigue and excruciating back pain and leg pain all flared up and pretty much ended me bedridden. I had to go to hospital around that time to rule out caude equina since I had all the symptoms. Thank G-D it wasn't but what they found was that I had something called epidural vascular congestion in my L5/S1 yet no one told me and I only found out from my discharge notes. It took me about 8 months of research to find out what this condition is but meanwhile I was left bedbound unable to move my left leg which reduced sensation in the leg and foot with a foot drop. I was almost told I was making it up, exaggerating (even though in the hospital I was told that the condition I have is excruciating without telling the name of the condition of course) or that its mental health (just because I have a mental health team). I've basically been completely bedridden for a year now. I started home physical therapy 4 months ago and thank G-D I'm able to sit up a bit now but still bedbound most of the time. My chiropractor has also been really helpful and with a few treatments over this time he has been able to get the pressure off the nerve. I'm on high pain meds all the time and a high dose of anti inflammatories which have really helped bring down the swelling in my low back. My main question is should physical therapy cause my sharp pains and joint pains to flare up because it does? Also my physical therapist keeps telling me that its it won't cause me any damage but I don't believe her since the pain is so unbearable and she almost forces me to do things I'm not ready for, like she is trying to force me to stand when I cant even roll onto my front by myself and all my muscles are so unbalanced. I know I have a weak core and weak hamstrings and my left leg is weak, not to mention my upper body joints that are unstable too and subluxe very often and I feel way too unsteady and unsable to be trying standing, yet shes strongly encourages me to stand and I end up in such severe sharp agonising pain for days afterwards. Is this normal cos it doesn't seem normal to me? My last question is I also find during my physio sessions and previously while exercising b4 I was bedbound that I'm fine while I'm exercising and I feel fine but after I've cooled down from the exercise the pain kicks in really really bad. So basically 20mins or so after I'm in absolute agony for the rest of the day or even days later up to 2 weeks. Have you ever heard of this b4 and if you have do you have any advice? Also how am I supposed to have proper warning signs of things going wrong if I only feel it afterwards? Any advice? Also have you got an email address that I can email you? P.s. So for the long message. I've had a really really tough year and still really struggling to get my basic needs met and the medical professionals sometimes are absolutely a waste of time cos they don't understand what its like to be chronically sick day in and day out. I'm from Manchester, England so health care here is all under the NHS so it's free but the waiting lists are far too long and you can't just go to any doctor you want like in other countries.
Hi! Yea you have a lot going on, sorry you're so much pain! It has to be awful!! Has a dr sent you to the PT or did you take yourself. PT's are supposed to push you harder to get the muscles to work but I don't think you should be feeling so much pain after. Have you discussed this with your Dr or PT? I have never heard someone hurt so long after, maybe more going on with your EDS that causing inflammation flare ups? A weak core really can cause a lot of extra things go on in the body, like back pain etc. Here is my email kellyhughesroberts@gmail.com and we can chat more. It's hard for me to help too much bc I don't know all you have going on but we can talk more maybe I can give some guidance on the next step.
I’m so sorry! I get it though! I’ve been in an 8 month flare up. Just pull back and do a couple exercises and half the reps or give yourself a few days to just be. I know it sucks, process is slow but hopefully you’ll feel better more than the bad days. 💚
Best exercises I've found. But difficult to hear as talking fast and not too clear. I'm partially deaf but don't usually have s problem on you tube. Was loud enough.
Hi Kelly, thank you so much for providing this video as a resource for those of us suffering from EDS 🥰 I have a question, what is that syndrome you mention while doing Sphinx? The one where shoulders tend to round and extend your neck?
Jordan Perlman Hi! It’s called forward head syndrome. It comes with neck injuries where we round fwd in the shoulder and the neck flattens out. So the neck tends to lead the body and you get “forward head” it is what I have had since I was 25 so almost 20 years. It’s really an “irreversible curvature.” Pilates has changed mine back to normal. Does that help??
Kelly Roberts, yes, it is SO very helpful! Thank you for your quick reply and that explanation. I’m 28 now and definitely display those symptoms but I hadn’t had the term until now. When you described in your video it resonated with me and sure enough, it lands once I looked up more about Forward Head Syndrome. I was told that the damage in my neck (and low back) is “irreversible” so this gives me hope that Pilates might be able to help! I was practicing yoga daily without knowing that made my EDS worse. Since the beginning of the year I’ve switched to Pilates and so far I believe it’s helping but it’s hard to know whether I’m doing it right since I only have a home practice. I really appreciate the way i you describe the positions and then explain additional considerations that those of us with hyper mobility might need to look out for. It’s really helping with my proprioception and I’m really grateful for you sharing this content, truly. Thank you, Kelly!
@@jorieperlman8085 Aww you are so welcome! Hope you're feeling better! If you want I am live streaming classes now too with all this craziness going on. I just lots of modifications while I teach so if you think you'd want to join in on a live class while this coronavirus madness continues let me know. I can also do privates streaming if you want some guidance on form to help keep your personal practice going. Just remember too it will take a long time to reverse damage, just stick to it- it has to be a lifestyle now. Best is living with out pain. It took my injuries years to get it to where it is now and I still deal with some pain here and there so just one day at a time. Love that this helped! Take care and just reach out if you want to chat more or if you need anything else. XX
@@KellyRobertsWellness I'm sorry! I'm just seeing this now! I hope you're doing well despite the Corona Craziness! Thank you so much for the words of encouragement
@@jorieperlman8085 Hi! No worries! You can join from my website at kellyrobertswellness.com or if you're familiar with MindBody you can join from the studio. You can just book and buy your class from there. Right now Monday and Friday are Pilates Mat classes, Tues and Thursday are Reformer on the Mat. All at 8 am. If you want more detail or can't find what you're looking for on the site. Send me an email and we can set up a time to chat over the phone. Hope that helps! kellyhughesroberts@gmail.com Hope you're well too with all this craziness!!
I have pain in so many areas (hips, low back, neck, shoulder, upper arm). Which video(s) should I be doing each day to address all of these problems at one time. Help!
Hi! There is a 50 minute one that does a full body work out. Maybe try that one to see how you feel and don't push it too much if you're having a lot of pain. Less reps and really stabilizing the core and joints and going slow is the best way to start. Hope that helps!
I have been researching for years. I'm almost to the point of being bedridden. I need something to prevent that from happening. I started having symptoms at age 11 and wasnt diagnosed until age 22. My tendons and ligaments are in such bad shape. Physical therapy has always exacerbated my issues. Hopefully with your videos and modifications I'll be able to feel a difference
I'm so sorry! Let me know if you have questions or if you need any guidance. I would start with just a could movements and only a couple reps and then build on them. Listen to your body, it will definitely tell you. Hope it helps!! Sending love and prayers!
Hi Miranda. I'm 44 and just dx 18mo ago but have been homebound or bedrodden 20+ yrs from fibro, cfs, IC and myofascial pain disorder plus eds but not knowing. I'm glad you found this before you get older. I totally understand! I started as a teen and by college had lost of diagnoses and symptoms by 22 was on disability. Im just now learning about EDS and figuring why I'm so severe. I believe ots from being sedentary in pain 27yrs with no therapy. No exercise but yoga. Ironically I always did yoga and just got worse and worse but felt had to do yoga or was too stiff like led being poured into fascia. I'm still confused as this routine shows lots that looks like yoga to me. ? But I just spoke with a DPT I plan to see and on top of manual therapies she plans to get me doing pilates which is what led me to this video. Another type PT heard about is muldowney protocol. You can see webinars and buy book try to find a PT willing to learn it to help you. That's where I am at now. I notice many other EDS pts just not in severe pain or bedridden like me so I thought no one could help and lost hope but I do think if we just go VERY slow and modify everything AND get manual therapy its possible to get better. PT always made me worse too because they only strengthened without much knowledge of EDS. We need strengthening but must have therapy with it! Check out back 2 normal in stpete,FL, the PT clinic i plan to go to. I know you probably don't live near me but itz good example of what we need, check out all the therapy they offer. Then call every PT CLINIC near you and ask to speak to PT then ask if they know about EDS if not are they v willing to learn, if so do they also do manual therapies such as myofascial release, or what you see on back 2 normal site. You can join eds groups in your state on FB. That's helped me the most with finding resources from drs to therapists. And I even used nextdoir app to get recommended PT even if no one knew what EDS was it led me to two good options when befi was lost going from pt place to place only getting worse. Sadly most places that take insurance don't do what we need. Back 2 normal doesn't take insurance which is why I'm not there yet though they've been recommended to me for years. Long before knew about eds. If you can't do all PT out of pocket one idea is to go to PT but then find a hands on therapist out of pocket for at least some therapy while getting PT. LOOK for cold laser, astym, pemf,cranial sacral, Myofascial release, anything like MFR but not massage. Trigger pt therapy may help too if have MPS and Trigger pts from EDS. Dry needling and actually just acupuncture to calm nervous system helped me more then 25yrs of aggressive treatments. Good luck.
Hi there! I really enjoyed your video about hyper mobility of the joints. Would any of these be helpful for my case. I have been clinically diagnosed with hyper mobility as well and My knees are a big problem for me but i did use to play high school basketball and torn my meniscus in my left knee. Besides that, even after playing basketball i still have bad knee pain and i try to workout but i haven’t found anything to ease the knee pain very much. i try doing squats and leg weightlifting and stretches but I’m definitely open to trying new things :)
Hi Caitlyn! Sounds like you're reliving my life in high school! I did the same thing to my left knee playing basketball and ended up with surgery and I can't do too much squatting or lunges either. Pilates has gotten rid of all my knee pain. So I think it would be a great place to start. I know COVID is making it tough for in studio work so maybe try some of these videos. I do also do private live streaming and you can also look to where you live and see if there is a certified instructor that specializes in post rehab or Pilates for athletes. Hope this helps! Feel free to reach out if you have more questions!
Hi kelly! Thanks so much for this great exercise video. I have one question about the two fingers under your back ~15 min in. I find when I try to do that I arch my back more and then am getting lower back pain. Any suggestions? THANK YOU
Hi Loves! You should be laying across your sacrum so if you're getting tension either focus on the deepening your core more it connects to your lower back and it's usually a sign that you're not engaged enough or core is still a little weak and you may have to imprint back a vertebra or 2 until you get stronger. So work where you feel engaged and no pain and as you get stronger try to move to a more neutral pelvis. Does that help?
I have left side pain under ribs either from redundant colon, Eds or something else. Newly diagnosed heds. When I bend right arm over, left side hurts worse. Thoughts? Left arm over is okay but still hurts but not worsened pain. And can feel the stretch but feels off afterwards.
I have left side pain under ribs for 2 yrs daily and with movement. I’m unemployed it’s so severe. Drs do not know what to do. Muscle relaxers don’t help. Only 5 mg of cannabis but it only takes the edge off.
It could be the stretch since the muscles haven't been working there in a while. I wouldn't push it though. Maybe try to shorten the distance of your bend and see if it helps. If it still hurts I would skip that exercise for a while. Maybe try again in a couple weeks when your core gets stronger. As the core strengthens it stabilizes the smaller muscles. Just may need a little more time. I hope that helps! Let me know if I can help any other way. Hard if I can't see you doing the exercise to be able to give better feedback
A pillow will make you lose your neutral pelvis. Do you have another mat-try to double or even triple your mat. Or get a cheap one from walmart or marshalls and cut squares to layer under your tailbone. You don't want too many though so you don't lose your form. See if that helps and let me know how it went
Hey Kelly! I also just found your videos, being bedridden with ME, and EDS and (endometriosis, PCOS) .. basically a shit show. I was wondering if you could shed any light on good positions to lie for the body as well as excercises for stabilizing the feet (mine seem to bend and crack in all directions)? Any input in welcome! Thank you!!!
Ella did I ever give you a response to your comment. TH-cam is separating the comments now and I think I missed yours if so so sorry! Let me know if I can help still!
Sorry I don't know any personally. Try googling some studios and researching their instructors. I do private zoom sessions and record the sessions for you to continue to use after. If that's something that may interest you. Feel free to email me!
I can barely keep up, and by body is SO tight... but I will keep trying. I'm crying that I can't get my leg anywhere close to straight and up in the air, so is it okay if BOTH legs are bent? I feel so weak...
Go slow. Stop the video and do your reps then turn it back on or do 1/2 until you're ready to get to 10. If you can only do 2-4 for a couple weeks that's fine. Go at your own pace. Yes keep both legs bent until you get the flexibility and strength. Everyone has a different level of where they start so don't stress. Pilates is a lifestyle so it's progressive and you just keep building on your repertoire as you can strength. I feel weak some days still. I just pull back on what I can do for the day. Touch base again if you need any help. Just give your self some grace and time. I promise you'll start seeing results in a couple weeks to months.
Hi Kelly this video was so helpful I recently discovered I'm hypermobile when I started having pain after working out and consulted a doctor ....I love pilates and it really helps strengthening the muscles...I wanted to know if it's okay to do HIIT if my knees are hypermobile?I like doing high impact but I worry about injuring my knees...I also wanted to achieve the spilts but it seems people who are hypermobile shouldn't stretch?I don't know I'm kinda confused...
Hi! I just wanted to check to make sure I responded to your comment. I think I missed your question and youtube just told me I had comments. :( Let me know if I can help if I haven't yet!
@@KellyRobertsWellness thaks Kelly for your vids..I just wanted to ask if I can do hiit cardio and yoga if I'm hypermobile or should i stuck to lighter exercises?
@@sreelakshmi_viswam It's really up to you and your doctor and if you have any injuries. If yoga feels good and doesn't bother you than go for it. I can't do yoga it leaves me in pain for weeks. As for HIIT it's all about form and stability. If you can stay safe and stabilize your joints. I don't know enough of your background with injuries and limitations to guide you more. Maybe ask your doctor and see what they think.
Day 2. Had to take a day as my lower back was insanely tight and painful. Not sure if it was the exercise or another problem. Thank you for this. I am going to report every time I do this to hold myself accountable! No need for replies. If you're doing this too, every day, feel free to join me ❤️
Hi Diane, I wouldn't suggest it, bc the bed has give and you need a supportive surface to stabilize your back and core. Do you have a more supportive surface off the floor? It's hard to be able to tell you how to modify these exercises without me being able to guide you. Are you able to hire a Pilates instructor that could come to your house to teach you modifications for what you can do and to use what you have at home? Sorry this isn't more helpful. Look around though in your area see if you can get a really good certified instructor to come in for one or 2 sessions to help. That's what I used to do for people that couldn't get on the floor or their EDS/POTS was so severe they couldn't get out of bed well. Let me know if I can help more!
Since everyone has different levels of pain and instability it may take a while. I'm sorry! If you have some sort of harder surface higher up you can always try there. Maybe a firm bed to start with-it just doesn't give the support and stability of a harder surface and can sometimes make it worse. Take the pelvic curl is pieces and work from there. I hope it helps soon!
Yea I can't do yoga anymore because of the same thing. Pilates helps stabilize the joint by strengthening the muscles around the joint. Becareful and go as slow as you need too. My joints pop all the time still but not out of place anymore. Let me know if I can help at all!
@yusuf alz3eem I just dislocated and relocated my wrist picking up my phone to respond to this. With EDS, joint laxity isn't a joke... but you've gotta laugh so you don't cry...
It's really personal preference. If you point it will give you longer lines and the feeling of lengthening out of the hip, flexing you'll probably feel more hamstrings, but just do whichever you feel you stabilize your core the most with.
Forward Head "Syndrome" not really a syndrome. But kinda, so damage to the disks cause the neck to flatten out so to speak and your head pulls forward instead of staying in alignment with the spine. It causes a lot of muscle tension and spasms, tightness and pain in the upper traps and upper back muscles. Does that make sense. Forward head posture is probably better way to describe it. These days they call it tech neck bc are heads are always down and jutting forward. Did that help?
@@SolangeFrancois Awesome! Sometimes it's so hard to explain using words and not seeing someone talk it through. So glad it helped. I know how bad the pain is with all that. My neck 20 years ago was so far forward, I used to joke that my head came into a room before the rest of my body. LOL Cheers to living with less pain! :)
I am so sorry for your EDS diagnosis. POTS sometimes goes hand in hand with EDS. It's Postural Orthostatic Tachycardia Syndrome. You get sudden heart rate changes with changing of postures and some people faint from it. Hope that helps! Exercise reduces the episodes usually.
Are you feeling a lot of pain? Just do 3-4 and see how you feel for a couple days, then come back and maybe try it twice a day a couple days a week and see how you feel. If you want to email more details, I can help you a little more. kellyhughesroberts@gmail.com
![[LIVE] : ONE ลุมพินี 88 | คู่เอก "ป้อมเพชร vs อัสลามจอน"](http://i.ytimg.com/vi/1ZqTVVbMgbo/mqdefault.jpg)
Please notice how much of this can be done from bed. Or without even raising your head. Please don't wait to get better before beginning your movement practice. It just doesn't work that way. You will get better as you train. I promose there is all kinds of hope, y'all.
;)
You’re literally speaking directly to me and my train of thought right now. I was just telling my mom that even lifting my head hurts.
hahah I did this whole thing from my bed then saw your comment! my muscles were sufficiently worked, doing it from a bed is no different :)
Why did this actually make me cry! I hope I can push past my pain and just get started ❤
I could cry with happiness. I’m so glad I found your videos! Please keep posting these EDS videos, it’s saving my body from pain and dislocations daily.
Aww thank you! Glad you're feeling better! Working on some in the next few weeks! Thanks for subscribing!!!
I am crying with happiness. I thought my physical life was over. Been trying to find anyone who knew about EDS much less how to work with it.
Finally, something that feels empowering and that I am not terrified of injury. Thank you!
You're welcome! So glad it's helping!!
I know this video is older but I just started today this routine, along with my physical therapy for ulnar tunnel syndrome(trying to sneak in more exercises while Im already building pt routine) and I was laughing so much because of how much I was shaking during these! Im so excited I could cry 😅 You know its bad bad when youre shaking a lot and can barely get 10 reps in before failure. Im gonna do this every day and see how much better and more control I can get with my body. I eventually wanna start hiking and running so this is a great first step.
yes it's called the "Pilates shake" lol everyone does it, I still get it when I do ab work sometimes. It's just the muscles working harder than they're used to. No shame in the shake I say! I hope this helps! Just do little bits and build on it and you'll be up hiking and running again in no time. All the best!
The Physical Therapist that I have been working with found your channel. We viewed this video in my session today, and I am doing modified versions of a few exercises that you showed. I am 46 and was diagnosed 13 years ago. I have never found PT to be particularly helpful until now. I am so grateful for this Angel of a man who is trying to help me, and thankful to you for putting yourself out there to help us Zebras! You are appreciated more than you could possibly know. 🦓 🖤🤍
Aww thank you! I love this! I hope it’s helping! I am having some health issues again and I know how hard and disheartening it is to not get help or answers! Feel to email me or if he has questions too, if you need anything! ❤️❤️
This is extremely helpful. I'm just starting out using Pilates to help rehabilitate my EDS, but find most Pilates beginners tutorials are too advanced. Content like this makes building a solid foundation feel more achievable.
Love this!! Stay tuned! Planning to more videos soon!
I was diagnosed with hEDS in March, but because of the coronavirus I haven't been able to start physical training or have any kind of exercise training that is specifically for hyper mobile joints. I am really grateful to videos like this which help me exercise without causing damage while I await starting PT :)
Hi Evelyn! hope you're well! So glad I could help out. Just remember to listen to your body and if it doesn't feel good skip it. If you need anything or have questions don't hesitate to reach out. Be well! XX
I know I’m a little late but if you search NHS exercises for EDS or hyper mobility they have some pdfs showing the kinds of exercises physio will have you do 😊
2:19 is where the workout starts
Bless
Thank you for this. Just diagnosed with EDS after 28 years of pain and you've given me a place to start with strenghthening.
Sorry you’re just getting a diagnosis! I hope these videos help! Pilates has changed my life with my pain management. Cheers to feeling better soon! Reach out if you need anything!
Thanks so much for these videos! I've been struggling with the symptoms of EDS & POTS since I was quite young, but I was only diagnosed 2 1/2years ago, at 36 for EDS & last month for POTS.
I've always struggled against my body, fighting it to do what I wanted, assuming my fatigue and pain were laziness or some kind of psychological issue.
I've found it really difficult to balance exercise (I either go too hard and injure myself, or too soft with little benefit) I'm going to start using this exercise regime every day & film it all so I can chart my progress and review my form easily.
I am so grateful to you for putting this info out there, I'm getting little help from medical professionals as there's so little understanding of the condition.
Aww I am so sorry you've had to go through this. I love your spirit and your determination and I love the idea of filming it and seeing how you progress! That's incredible actually! Everyday we have good and bad days-myself included but I have found that if I move for at least 10 minutes a day. It makes a huge difference in how I feel mentally and physically. The medical field is tough, I have found that too! Just know that how you're feeling is valid and don't let a doctor tell you it's not. I had that for years. Just be your own advocate and you'll be on the right path! I'm hoping to get more videos up soon so check back! Sending love and light!
Thank you for sharing. 2 years ago i was on a work out journey and at the time i didn't know I had hEDS. I did 2 hour work outs 5 days a week where I'd do yoga before and after a low impact but intense workout. Lost 80 lbs before my knee blew. I had already had one knee blow a few years prior so I knew that i was done. Sure enough i gained all the weight back. I miss working out. I just wish i knew what was going on with my body sooner. Thank you again for giving me the chance to once again ❤
Awww so sorry to hear this! I hope things are on the upswing and the videos help. Injuries are awful for setbacks. I've had many so I get it! Just take it one day at a time and sometimes 20 minutes or less does more for the body vs hard and longer workouts. Sending you positive vibes and quick healing!
Kelly, i'm in the UK and moved to the countryside.....missing EDS support in London, feeling rather alone and very fragile after two babies. Delighted to have found you! Starting today :-)
Hi Hattie! Sorry just seeing this! Uggh TH-cam and notifications. I hope you're feeling better! Sending love and hugs and if you need anything! Don't hesitate to reach out!
Thanks for this! I was just diagnosed and have back and shoulder pain. With the pandemic I obvi can't go out for exercise so this is very helpful!
Thank you! These few exercises were perfect, my low back already feels better. Thank you for slowing it all down. Your clear explanations were great reminders. Wish I could take your class!! Please keep them coming :)
Yay! Love to hear that! Glad it is helping you feel better! Wish you could take my class too! We could always live stream some day! ;)
This was amazing, thank you so much. I am 16 and suffering with so much pain in my back, hips and knees due to my hyper-mobility. This really released a lot of that pain.
So glad you're having less pain! I am so sorry you're having to go through this so young. Sending healing hugs and prayers. Reach out if you have any questions. Hope these videos continue to help you!
I have hypermobility and fibromyalgia, because of this I did not exercise for many years due to the pain it would cause. Recently my doctor told me I desperately need to gain some core muscle, but having watched other videos have learned how to avoid using my core resulting in the usual pain. This video was very clear and focused on helping people like me who can move in different ways. After doing a few of your motions I could feel my core fire up! I will be watching this video for the next few weeks to help build core strength in a healthy painless way. Thank you!
Love this! So happy it's making you feel better. No one should live with pain. Love that you're getting into your core!! Go at your own pace and keep me posted how things are going! So excited for you! X
Wow, thank you :) I have hEDS and POTS but still manage to keep up a very active lifestyle participating in multiple sports, so even though these workouts weren’t particularly challenging I felt my spine just release when we came down from tabletop. I’m not feeling anything in my low back as I type this. It’s a miracle!
Love that!!! Sometimes in Pilates also the slower you go and make the movements more controlled and smaller you can get a harder workout bc you have to activate your core more. Just a little tidbit if they feel too easy but if you are very active then these will be easier for you, like me they’re not as challenging but you can get deeper and shorter range of motion and that may help! Glad you’re lower back is feeling better!
I use your vids all the time. Due to corona I don't have any current physio, but even when I had physio I used to do these in replacement. Theses videos are honestly perfect for me. They get me moving without hurting me too much or making me wobbly or dizzy for days on end. Thanks for helping me and so many other people ❤️
Awww I love this! Thank you for sharing! So happy it is helping and making you feel better. Nothing worse than being in pain and feeling like you can't get some relief. Just take it day by day, you'll get stronger quicker and then be able to continue to find more movement. Take care and thank you again for sharing! XX
Brilliant video with great exercises to do. Every morning I wake up feeling tired before I have done anything! This has helped already, I can feel the difference. Thank you so much! 🦓💚🦓
Love this Carol! Glad the exercises are making you feel better! #zebrastrong
Thank you so much! I've been doing pilates for a little while, but some of your prompts really helped me activate my core much more so than I've been doing before. As a result the movements were a lot more challenging!
Great! Glad I could help!
i have eds and love yoga! thank you for making yoga accessible to disabled people :)
My years in gymnastics and ballet warmups done in a very modified way have been the only thing that helps me with continuing degeneration. When cramping in any area stop, even sitting in a stretched knee out position it’s ok to hand on to ankles just not toes. Please go step by step because our bodies have changed. Please don’t bounce when stretching. I had to relearn how to walk twice , these and curling into a rounded position at the end is still in my dreams although no longer on point. Very nice video 😊😊
Im so late but i just founf this today. Ive really been workingat getting stronger, just to try and get through life better. I felt a bit overextended in some places so ill definitely be working to try and make everything safe for my body. I was diagnosed with H-EDS at 5 years old so im fairly good at dealing with my body in its disability, but i still need tools like this to help me function! Thank you fo helping the community!!!
I am so sorry you're going through so much! But I can totally relate. Take it day by day as crappy as that sounds and just build on what you can as you progress. Progress over perfection and some days you'll do a lot and the next you may only get through 5 minutes. Reach out anytime! Hope this is continuing to help!
Great video. Solid understanding of EDS related issues.
Thanks Jessica! I should more videos for EDS coming up in the near future so stay tuned!!
@@KellyRobertsWellness yay, I will have to check them out 🦓
@@maiagregory3881 great!
Thank you so much for trying this! I really needed a mild beginning home workout routine. I tried modifying the Chloe Ting challenges and they were impossible for me. I got kind of down on myself because I have noticed some weight gain due to medications and I am currently living a very sedentary lifestyle since COVID. I am excited to start this regime and build up the muscle my rheumatologist, PT, and ortho are begging me to get.
Love this! So happy that something is helping. COVID has definitely made all things a mess this year. Take care of you and let me know if I can help anymore! All the best!
Thank you. Since covid my gym with the therapy pool has closed indefinitely and I needed something to help me get moving again to stabilize my joints. This is the perfect start.
Great! Glad I could help! Hope you're feeling better soon!
i'm still waiting on my official heds diagnosis but this has made me feel so much more confident in working on my stability on my own. thank you so much!
So glad it helped! You're welcome!!
Thank you so much. I appreciate this more than you know!
You are so welcome!
I've been doing this class for about a week now. I have EDS and back arthritis. This has helped with it. Thanks.
Great! I love to hear that! Hope you're feeling better!
Thank you Kelly. Upper back exercises so helpful. Really appreciate these. Brilliant! 💚
Love that it's helping!! I have a lot of upper back weakness and tightness and I swear by these for myself! X
This is really helpful. I have really underdeveloped muscle strength from hypermobility which I’ve been working on for years, and I still find the easiest things a challenge. But it’s nice to find a video that validates the journey we have to take.
Yes I completely understand! Just take it day by day and you'll gain strength. It took me 18+ months to get rid of the pain with my neck injury. It becomes a lifestyle and you just do what you can each day. Hope this continues to help!
Kelly you are a queen! Thank you so much for posting this and continuing to make these! I have EDS too and it can be so tricky to find exercises that don't aggravate what I'm trying to help. Can't wait to make a routine of what you're teaching and start feeling better!
You are so welcome! Love hearing that it's helping!! Let me know if there is anything else I can help with! Hope you're feeling better soon!
Hi Kelly. I would love it if you could add all your EDS videos into your EDS playlist and it would be easier to find them all in one place and make sure I’m not missing any.
Thanks so much for making these.
I will do my best to get it up asap. Thanks for the feedback! Hope you're well! X
Michelle I just added them and a couple more that have things like Si joint stability work that would be good for EDS also. Hope this helps!
That’s great, thanks so much! x
This is extremely helpful, thank you so much! I just have one question - how do we know whether the "pain" we feel is the pilates working/appropriately challenging us, or whether we are damaging our joints? I am always really worried incase I am feeling the wrong kind of burn! Thank you
Hi Chanel, You should feel like you worked muscles it shouldn't be pain, soreness the day or two after but it shouldn't be intense and serious pain. Are you have joint pain? Bc you shouldn't have any of that either. It's hard for me to know what to tell you without knowing you back ground on exercise and movement. These exercises shouldn't put you in pain. Pilates strengthens the muscles around the joint to stabilize it so it will reduce and prevent injury as long as your doing the exercises correctly. If you want to email and talk more we can! I can help more with a better background of your fitness level. kellyhughesroberts@gmail.com Hope this helps a some!
If it is painful, stop that exercise and rest
wow, that's a great video!
This is awesome! I've been trying to get into pilates but popping out my hip and over extending my knee while doing a lot of those positions, so finding this is such a relief! Thank you!
Love love love this! Hope you're feeling better soon! Just go at your own pace too, do what feels good. All the best!
So glad I found you. It's so hard to find resources for heds.
So glad you found me too! Hope this helps!
Thank you for this! I have POTS and JIA and this has helped me tons. This is wonderful thank you so much 😊
i also have patella maltracking and some other things wrong with my knee causing my kneecap to dislocate often and cause extreme pain
Glad it helped and you're feeling better! XX
@@ellasmith8086 when you're doing your exercises, make sure to extend your leg fully but don't hyper extend, I do it in my elbows all the time, just try to be super aware of your range of motion, it should start to make the muscles stronger to stabilize the knee joint so it won't dislocate so often. Hope that helps!
@@KellyRobertsWellness Thank you!!
this looks so difficult omg :,))) I can feel my back and knees screaming just watching you... laying on that mat like that .... but I have to start somewhere... I'll try my best...
I only recently am beginning to learn that my body isn't the way it should be. I'm still confused and shocked that other people don't get joint pain or pain from sitting or extreme discomfort from bending their knees... I didn't know it was possible to be in heaven 24/7?? that's really what it seems like.. imagine just not being in pain and being able to do things
I understand! I deal with joint pain and SI joint issues almost daily. But if I don't move it gets worse so it's a lifestyle I have to do. It would be amazing it we all lived with zero pain it would be heaven! Hopefully some of these exercises help some! It takes a progression and sometimes really slow. I've had to rebuild my body over 7-10 times in the last 20 years between heart surgeries, 3 babies, car accident and long covid. It's hard, frustrating, painful and a lot more words I could put out there lol but coming out on the otherside stronger and more mobile with less pain makes it all worth it. Just take it in mini strides. I really hope it does help!
I’m so glad I found this.
So glad you did too! Thanks for connecting!
this was excellent, thank you ! amazing how such small movements really made a huge difference.
Glad it helped!
Just found you and so happy! cant wait to start
Yay! Excited for you! If you need anything just reach out!
Thank you. I am hyper moble, (don't know if I have EDS). At the onset of Corona, I started having terrible neck pain (more than usual) and when I could finally see my doctor I was told I have muscle trapezius trigger point, that I am getting a little relief from with chiro and massage therapy. He has me on traction which is causing new problems, so I'm going to back to ground zero for me and finding exercises for hyper mobility. Thank you!
You are welcome! A soft bolster may help with opening up that trap and release tight chest muscles. I may have to do a bolster video for EDS soon! Hope you feel better soon! Try some extension work, the exercises on your belly and try to get your arms way down your back and reach for your toes, it will help with all the trap tightness. Just go slow and control your movements. X
@@KellyRobertsWellness Thank you for your reply! I had to Google bolster, lol. I think it would be great if you did a bolster video for EDS. Can you recommend a good bolster and which of your videos will shows extension work on your belly? Many thanks again for your reply. xo
@@cindybrook0520 I will work on one for you guys. Summer is just so busy in the studio I have all the intention it just never happens till fall. lol. Get a pink one it should be soft. check otpt.com for them. I think the full body EDS video that you replied to has some extension work on it and I think also the one with a winging scapulae has some too.
@@KellyRobertsWellness thank you so much!!! I'll check out the other videos. 💜 P.S. is that the full website address? Thank you.
@@cindybrook0520 yup! www.optp.com
Thank you so much!!
I am currently trying to get my pain under control, I am also in the middle of getting a pots diagnosis and fed up of feeling like I cant do anything because of my joints and dizziness. Thank you so much for doing a video that shows exercises that are good for us bendies 🙂
Also I'm with you with the SI joint issues, 4months ago I was unable to walk as mine was subluxed for 3 weeks, never known pain like it and that's including 2 labours
You're welcome! Hope you're feeling better soon! Hope the videos help when you're feeling kinda over it all. I hurt my SI for 3 weeks and could barely move also. I did it on my first Pilates retreat with my clients in Italy. It was not pretty lol but usually if you can do a little of those pelvic tilts and start some movement in the sacrum then it will relieve some pain. Cheers to finding movement with EDS. :)
@@KellyRobertsWellness SI has been playing up.again this last week BUT not as bad so planning to start exercises this weekend. Again thank you so much x
Thank you so much !!!! Amazing for EDS!!!
Thank you!!!
Oh it helps. Thanks 👍
Love that it helps!
thank you from a fellow potsie!
of course! Hope it helps!
Fantastic. 😍
From a hyper mobile gal
love it!
as a 20 year old with dysautonomia this was VERY helpful. i’m always scared i will get TOO fatigued and feel bad after exercising.
so glad it helped!
thanks for also raising awareneas
You are so welcome!!
Hello! my name is Ryan and i've recently been diagnosed with EDS, i was curious if you have anywhere i could reach out to discuss some of this exercise more? I've always been fit but this hit me like a train ha
Hi Ryan! If you want to chat more we can set up a call, I know we chatted a little bit through Insta so just reach out if you want to chat more! Pilates is great for any kind of joint instability and EDS, chronic illness etc. Hope this helps!
Both I and my daughter have EDS with hyper-mobility. I also now have osteoporosis including spinal compressons which is being treated with Aclasta. My osteopath says I need Pilates adapted to my condition. For example, I cannot do twists as my core must be kept in line. As I live in rural France, this will have to be online which worries me a little as I could do more harm than good. I have exercised all my life until recently including Pilates and tai'chi. I think the yoga stretches were probably damaging! I have pain in my shoulders, elbows, hips, and knees, accumulated gradually over the years. X-rays show no bone problems in the joints; it is all the soft tissues, of course. Would an online course be safe for me?
Sorry Jennie! Just seeing this! TH-cam never notifies of all the comments. Let me know if you still need guidance!
Thank you!!!
welcome!!
This is super helpful, but I do have a question...when your knees are bent during most of the exercises(like the bridges or pelvic tilts), are your knees together or about hip width apart? And the part where your holding your knees up at 90 degrees, is your back flat to the floor or a gap? Thanks in advance:)
Hi Michele! Great questions. When feet are on the floor they're about 2-3 inches apart so heels should line up with your sitzbones. So if you put a squishy ball or yoga block between your knees you'd be able to hold it there. And legs at 90, you are still in neutral pelvis so you should still have a 2 finger space between your may and your lower back. Core should be engaged the whole time so you don't get lower back pain, if you feel you can't hold your legs there with neutral pelvis then roll back a vertebrae or 2 until you're strong enough to hold your legs at table top and not feel any back tension. If you smash your back into the mat completely your abs automatically turn off and glutes kick in, so you don't get the core work or stabilization that Pilates give you. Hope that helps and makes sense. If you need more guidance, just reach out!
Kelly Roberts oh my gosh thank you so much😊🧡
@@micheles8035 You are so welcome!
Ohhh exciting just after finding this 😍 🦓🦓
Love this! So excited you found me! Hope all well fellow zebra! XX
Thanks for posting I have a few questions. I've been diagnosed with a bunch of things one of which is EDS/HSD. About a year ago now b4 Corona at the end of October 2019 my EDS, dizzy spells, fatigue and excruciating back pain and leg pain all flared up and pretty much ended me bedridden. I had to go to hospital around that time to rule out caude equina since I had all the symptoms. Thank G-D it wasn't but what they found was that I had something called epidural vascular congestion in my L5/S1 yet no one told me and I only found out from my discharge notes. It took me about 8 months of research to find out what this condition is but meanwhile I was left bedbound unable to move my left leg which reduced sensation in the leg and foot with a foot drop. I was almost told I was making it up, exaggerating (even though in the hospital I was told that the condition I have is excruciating without telling the name of the condition of course) or that its mental health (just because I have a mental health team). I've basically been completely bedridden for a year now. I started home physical therapy 4 months ago and thank G-D I'm able to sit up a bit now but still bedbound most of the time. My chiropractor has also been really helpful and with a few treatments over this time he has been able to get the pressure off the nerve. I'm on high pain meds all the time and a high dose of anti inflammatories which have really helped bring down the swelling in my low back. My main question is should physical therapy cause my sharp pains and joint pains to flare up because it does? Also my physical therapist keeps telling me that its it won't cause me any damage but I don't believe her since the pain is so unbearable and she almost forces me to do things I'm not ready for, like she is trying to force me to stand when I cant even roll onto my front by myself and all my muscles are so unbalanced. I know I have a weak core and weak hamstrings and my left leg is weak, not to mention my upper body joints that are unstable too and subluxe very often and I feel way too unsteady and unsable to be trying standing, yet shes strongly encourages me to stand and I end up in such severe sharp agonising pain for days afterwards. Is this normal cos it doesn't seem normal to me? My last question is I also find during my physio sessions and previously while exercising b4 I was bedbound that I'm fine while I'm exercising and I feel fine but after I've cooled down from the exercise the pain kicks in really really bad. So basically 20mins or so after I'm in absolute agony for the rest of the day or even days later up to 2 weeks. Have you ever heard of this b4 and if you have do you have any advice? Also how am I supposed to have proper warning signs of things going wrong if I only feel it afterwards? Any advice?
Also have you got an email address that I can email you?
P.s. So for the long message. I've had a really really tough year and still really struggling to get my basic needs met and the medical professionals sometimes are absolutely a waste of time cos they don't understand what its like to be chronically sick day in and day out. I'm from Manchester, England so health care here is all under the NHS so it's free but the waiting lists are far too long and you can't just go to any doctor you want like in other countries.
Hi! Yea you have a lot going on, sorry you're so much pain! It has to be awful!! Has a dr sent you to the PT or did you take yourself. PT's are supposed to push you harder to get the muscles to work but I don't think you should be feeling so much pain after. Have you discussed this with your Dr or PT? I have never heard someone hurt so long after, maybe more going on with your EDS that causing inflammation flare ups? A weak core really can cause a lot of extra things go on in the body, like back pain etc. Here is my email kellyhughesroberts@gmail.com and we can chat more. It's hard for me to help too much bc I don't know all you have going on but we can talk more maybe I can give some guidance on the next step.
The fact that these exercises have felt so good as a hEDS beginner the last week, and today I was struggling to get through the video…hate flare ups 😞
I’m so sorry! I get it though! I’ve been in an 8 month flare up. Just pull back and do a couple exercises and half the reps or give yourself a few days to just be. I know it sucks, process is slow but hopefully you’ll feel better more than the bad days. 💚
Best exercises I've found. But difficult to hear as talking fast and not too clear. I'm partially deaf but don't usually have s problem on you tube. Was loud enough.
Hi Kelly, thank you so much for providing this video as a resource for those of us suffering from EDS 🥰 I have a question, what is that syndrome you mention while doing Sphinx? The one where shoulders tend to round and extend your neck?
Jordan Perlman Hi! It’s called forward head syndrome. It comes
with neck injuries where we round fwd in the shoulder and the neck flattens out. So the neck tends to lead the body and you get “forward head” it is what I have had since I was 25 so almost 20 years. It’s really an “irreversible curvature.” Pilates has changed mine back to normal. Does that help??
Kelly Roberts, yes, it is SO very helpful! Thank you for your quick reply and that explanation. I’m 28 now and definitely display those symptoms but I hadn’t had the term until now. When you described in your video it resonated with me and sure enough, it lands once I looked up more about Forward Head Syndrome. I was told that the damage in my neck (and low back) is “irreversible” so this gives me hope that Pilates might be able to help!
I was practicing yoga daily without knowing that made my EDS worse. Since the beginning of the year I’ve switched to Pilates and so far I believe it’s helping but it’s hard to know whether I’m doing it right since I only have a home practice. I really appreciate the way i
you describe the positions and then
explain additional considerations that those of us with hyper mobility might need to look out for. It’s really helping with my proprioception and I’m really grateful for you sharing this content, truly. Thank you, Kelly!
@@jorieperlman8085 Aww you are so welcome! Hope you're feeling better! If you want I am live streaming classes now too with all this craziness going on. I just lots of modifications while I teach so if you think you'd want to join in on a live class while this coronavirus madness continues let me know. I can also do privates streaming if you want some guidance on form to help keep your personal practice going. Just remember too it will take a long time to reverse damage, just stick to it- it has to be a lifestyle now. Best is living with out pain. It took my injuries years to get it to where it is now and I still deal with some pain here and there so just one day at a time. Love that this helped! Take care and just reach out if you want to chat more or if you need anything else. XX
@@KellyRobertsWellness I'm sorry! I'm just seeing this now! I hope you're doing well despite the Corona Craziness! Thank you so much for the words of encouragement
@@jorieperlman8085 Hi! No worries! You can join from my website at kellyrobertswellness.com or if you're familiar with MindBody you can join from the studio. You can just book and buy your class from there. Right now Monday and Friday are Pilates Mat classes, Tues and Thursday are Reformer on the Mat. All at 8 am. If you want more detail or can't find what you're looking for on the site. Send me an email and we can set up a time to chat over the phone. Hope that helps! kellyhughesroberts@gmail.com Hope you're well too with all this craziness!!
I have pain in so many areas (hips, low back, neck, shoulder, upper arm). Which video(s) should I be doing each day to address all of these problems at one time. Help!
Hi! There is a 50 minute one that does a full body work out. Maybe try that one to see how you feel and don't push it too much if you're having a lot of pain. Less reps and really stabilizing the core and joints and going slow is the best way to start. Hope that helps!
I have been researching for years. I'm almost to the point of being bedridden. I need something to prevent that from happening. I started having symptoms at age 11 and wasnt diagnosed until age 22. My tendons and ligaments are in such bad shape. Physical therapy has always exacerbated my issues. Hopefully with your videos and modifications I'll be able to feel a difference
I'm so sorry! Let me know if you have questions or if you need any guidance. I would start with just a could movements and only a couple reps and then build on them. Listen to your body, it will definitely tell you. Hope it helps!! Sending love and prayers!
Hi Miranda. I'm 44 and just dx 18mo ago but have been homebound or bedrodden 20+ yrs from fibro, cfs, IC and myofascial pain disorder plus eds but not knowing. I'm glad you found this before you get older. I totally understand! I started as a teen and by college had lost of diagnoses and symptoms by 22 was on disability. Im just now learning about EDS and figuring why I'm so severe. I believe ots from being sedentary in pain 27yrs with no therapy. No exercise but yoga. Ironically I always did yoga and just got worse and worse but felt had to do yoga or was too stiff like led being poured into fascia. I'm still confused as this routine shows lots that looks like yoga to me. ? But I just spoke with a DPT I plan to see and on top of manual therapies she plans to get me doing pilates which is what led me to this video. Another type PT heard about is muldowney protocol. You can see webinars and buy book try to find a PT willing to learn it to help you. That's where I am at now. I notice many other EDS pts just not in severe pain or bedridden like me so I thought no one could help and lost hope but I do think if we just go VERY slow and modify everything AND get manual therapy its possible to get better. PT always made me worse too because they only strengthened without much knowledge of EDS. We need strengthening but must have therapy with it! Check out back 2 normal in stpete,FL, the PT clinic i plan to go to. I know you probably don't live near me but itz good example of what we need, check out all the therapy they offer. Then call every PT CLINIC near you and ask to speak to PT then ask if they know about EDS if not are they v willing to learn, if so do they also do manual therapies such as myofascial release, or what you see on back 2 normal site. You can join eds groups in your state on FB. That's helped me the most with finding resources from drs to therapists. And I even used nextdoir app to get recommended PT even if no one knew what EDS was it led me to two good options when befi was lost going from pt place to place only getting worse. Sadly most places that take insurance don't do what we need. Back 2 normal doesn't take insurance which is why I'm not there yet though they've been recommended to me for years. Long before knew about eds. If you can't do all PT out of pocket one idea is to go to PT but then find a hands on therapist out of pocket for at least some therapy while getting PT. LOOK for cold laser, astym, pemf,cranial sacral, Myofascial release, anything like MFR but not massage. Trigger pt therapy may help too if have MPS and Trigger pts from EDS. Dry needling and actually just acupuncture to calm nervous system helped me more then 25yrs of aggressive treatments. Good luck.
Hi there! I really enjoyed your video about hyper mobility of the joints. Would any of these be helpful for my case. I have been clinically diagnosed with hyper mobility as well and My knees are a big problem for me but i did use to play high school basketball and torn my meniscus in my left knee. Besides that, even after playing basketball i still have bad knee pain and i try to workout but i haven’t found anything to ease the knee pain very much. i try doing squats and leg weightlifting and stretches but I’m definitely open to trying new things :)
Hi Caitlyn! Sounds like you're reliving my life in high school! I did the same thing to my left knee playing basketball and ended up with surgery and I can't do too much squatting or lunges either. Pilates has gotten rid of all my knee pain. So I think it would be a great place to start. I know COVID is making it tough for in studio work so maybe try some of these videos. I do also do private live streaming and you can also look to where you live and see if there is a certified instructor that specializes in post rehab or Pilates for athletes. Hope this helps! Feel free to reach out if you have more questions!
Bless you I felt that but no like Terrible pain
Happy it helped!
Hi kelly! Thanks so much for this great exercise video. I have one question about the two fingers under your back ~15 min in. I find when I try to do that I arch my back more and then am getting lower back pain. Any suggestions? THANK YOU
Hi Loves! You should be laying across your sacrum so if you're getting tension either focus on the deepening your core more it connects to your lower back and it's usually a sign that you're not engaged enough or core is still a little weak and you may have to imprint back a vertebra or 2 until you get stronger. So work where you feel engaged and no pain and as you get stronger try to move to a more neutral pelvis. Does that help?
@@KellyRobertsWellness Yes thank you!
Thankyou!!
xoxo
I have left side pain under ribs either from redundant colon, Eds or something else. Newly diagnosed heds. When I bend right arm over,
left side hurts worse. Thoughts? Left arm over is okay but still hurts but not worsened pain. And can feel the stretch but feels off afterwards.
I have left side pain under ribs for 2 yrs daily and with movement. I’m unemployed it’s so severe. Drs do not know what to do. Muscle relaxers don’t help. Only 5 mg of cannabis but it only takes the edge off.
It could be the stretch since the muscles haven't been working there in a while. I wouldn't push it though. Maybe try to shorten the distance of your bend and see if it helps. If it still hurts I would skip that exercise for a while. Maybe try again in a couple weeks when your core gets stronger. As the core strengthens it stabilizes the smaller muscles. Just may need a little more time. I hope that helps! Let me know if I can help any other way. Hard if I can't see you doing the exercise to be able to give better feedback
This is great, but my tailbone is so bony! Is it ok to put a pillow underneath or do I ruin the form? My mat is just not cutting it!
A pillow will make you lose your neutral pelvis. Do you have another mat-try to double or even triple your mat. Or get a cheap one from walmart or marshalls and cut squares to layer under your tailbone. You don't want too many though so you don't lose your form. See if that helps and let me know how it went
I have horrible tailbone issue. I have a folding Gold's Gym mat that allows me to have extra cush for the tush. Look around. $15 at Walmart.
Hey Kelly! I also just found your videos, being bedridden with ME, and EDS and (endometriosis, PCOS) .. basically a shit show. I was wondering if you could shed any light on good positions to lie for the body as well as excercises for stabilizing the feet (mine seem to bend and crack in all directions)? Any input in welcome! Thank you!!!
Ella did I ever give you a response to your comment. TH-cam is separating the comments now and I think I missed yours if so so sorry! Let me know if I can help still!
I’m looking for a local instructor for EDS. I am in NY, Orange County
Sorry I don't know any personally. Try googling some studios and researching their instructors. I do private zoom sessions and record the sessions for you to continue to use after. If that's something that may interest you. Feel free to email me!
I can barely keep up, and by body is SO tight... but I will keep trying. I'm crying that I can't get my leg anywhere close to straight and up in the air, so is it okay if BOTH legs are bent? I feel so weak...
Go slow. Stop the video and do your reps then turn it back on or do 1/2 until you're ready to get to 10. If you can only do 2-4 for a couple weeks that's fine. Go at your own pace. Yes keep both legs bent until you get the flexibility and strength. Everyone has a different level of where they start so don't stress. Pilates is a lifestyle so it's progressive and you just keep building on your repertoire as you can strength. I feel weak some days still. I just pull back on what I can do for the day. Touch base again if you need any help. Just give your self some grace and time. I promise you'll start seeing results in a couple weeks to months.
Hi Kelly this video was so helpful I recently discovered I'm hypermobile when I started having pain after working out and consulted a doctor ....I love pilates and it really helps strengthening the muscles...I wanted to know if it's okay to do HIIT if my knees are hypermobile?I like doing high impact but I worry about injuring my knees...I also wanted to achieve the spilts but it seems people who are hypermobile shouldn't stretch?I don't know I'm kinda confused...
Hi! I just wanted to check to make sure I responded to your comment. I think I missed your question and youtube just told me I had comments. :( Let me know if I can help if I haven't yet!
@@KellyRobertsWellness thaks Kelly for your vids..I just wanted to ask if I can do hiit cardio and yoga if I'm hypermobile or should i stuck to lighter exercises?
@@sreelakshmi_viswam It's really up to you and your doctor and if you have any injuries. If yoga feels good and doesn't bother you than go for it. I can't do yoga it leaves me in pain for weeks. As for HIIT it's all about form and stability. If you can stay safe and stabilize your joints. I don't know enough of your background with injuries and limitations to guide you more. Maybe ask your doctor and see what they think.
@@KellyRobertsWellness thank you so much!!this was incredibly helpful 😊love your videos😊
@@sreelakshmi_viswam Thank you!! Stay well!
Day 1!
Day 2. Had to take a day as my lower back was insanely tight and painful. Not sure if it was the exercise or another problem.
Thank you for this. I am going to report every time I do this to hold myself accountable! No need for replies.
If you're doing this too, every day, feel free to join me ❤️
Day 3 - feels good right after next day I am sniffer. Focusing a lot more on form.
I can't get down on the floor, can I do these on a bed?
Hi Diane, I wouldn't suggest it, bc the bed has give and you need a supportive surface to stabilize your back and core. Do you have a more supportive surface off the floor? It's hard to be able to tell you how to modify these exercises without me being able to guide you. Are you able to hire a Pilates instructor that could come to your house to teach you modifications for what you can do and to use what you have at home? Sorry this isn't more helpful. Look around though in your area see if you can get a really good certified instructor to come in for one or 2 sessions to help. That's what I used to do for people that couldn't get on the floor or their EDS/POTS was so severe they couldn't get out of bed well. Let me know if I can help more!
Thank You Kelly, will look for a Pilates Instructor Thanks
Would this help me with arthritis joint pain particularly in the knees?
Yes just go at your own pace and take your time. If you’re hurting pull back some. If you’re feeling good and can move with ease go for it
I can't do the pelvic curl...yet. I also find it really difficult to get up off the floor 😔
Since everyone has different levels of pain and instability it may take a while. I'm sorry! If you have some sort of harder surface higher up you can always try there. Maybe a firm bed to start with-it just doesn't give the support and stability of a harder surface and can sometimes make it worse. Take the pelvic curl is pieces and work from there. I hope it helps soon!
If I stretch too much it makes me joints hurt. Even if it's just a little, makes them pop out of place 🤣🤣🤣
Yea I can't do yoga anymore because of the same thing. Pilates helps stabilize the joint by strengthening the muscles around the joint. Becareful and go as slow as you need too. My joints pop all the time still but not out of place anymore. Let me know if I can help at all!
*I just popped my wrist using the mouse to open the video LMAO
@yusuf alz3eem I just dislocated and relocated my wrist picking up my phone to respond to this. With EDS, joint laxity isn't a joke... but you've gotta laugh so you don't cry...
Where is your practice located?
Bethany Beach, DE
Hey do u do zoom class as well?
yes weekly- schedule changes as the seasons change. beachpilatesandwellness.com is where it's posted and you can sign up for class
When circling your legs flexed or pointed feet?
It's really personal preference. If you point it will give you longer lines and the feeling of lengthening out of the hip, flexing you'll probably feel more hamstrings, but just do whichever you feel you stabilize your core the most with.
Thank you!! Sometimes flexing protects your knees…
@@antoniafurla9421 I agree! Hope it helps!
love this so much
You are so welcome! I totally will!
What syndrome are you referring to at 12:43?
Forward Head "Syndrome" not really a syndrome. But kinda, so damage to the disks cause the neck to flatten out so to speak and your head pulls forward instead of staying in alignment with the spine. It causes a lot of muscle tension and spasms, tightness and pain in the upper traps and upper back muscles. Does that make sense. Forward head posture is probably better way to describe it. These days they call it tech neck bc are heads are always down and jutting forward. Did that help?
@@KellyRobertsWellness Thank you! This resonates so much. I need to be more aware of this!
@@SolangeFrancois Awesome! Sometimes it's so hard to explain using words and not seeing someone talk it through. So glad it helped. I know how bad the pain is with all that. My neck 20 years ago was so far forward, I used to joke that my head came into a room before the rest of my body. LOL Cheers to living with less pain! :)
I just learned I have H-EDS, but what is POTS?
I am so sorry for your EDS diagnosis. POTS sometimes goes hand in hand with EDS. It's Postural Orthostatic Tachycardia Syndrome. You get sudden heart rate changes with changing of postures and some people faint from it. Hope that helps! Exercise reduces the episodes usually.
Ugh, I can’t even do more than a few reps of gentle pelvic tilt :/
Are you feeling a lot of pain? Just do 3-4 and see how you feel for a couple days, then come back and maybe try it twice a day a couple days a week and see how you feel. If you want to email more details, I can help you a little more. kellyhughesroberts@gmail.com
Is it ok to use whey protein powder supplement if you have eds. I started working out so whey protein will really help me.
Thanks for putting out this video. I found it a little hard to follow as you speak quite quickly, there's a lot to take in.
Yes Pilates has a lot of cues and a quick flow. Just stop it and go through the exercises at your own pace. Hope it helps!
First of all, i could never sit cross legged like that.