Benign Joint Hypermobility Syndrome Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 2/10 whilst completing this exercise programme.
1. Incline press up
- Stand in front of a solid surface that is around hip height, for example kitchen counter.
- Place your hands on the hip high surface and step backwards until you feel moderate force going equally through your shoulders.
- Bend your elbows to take your head and shoulders closer to your hands.
- Push against the surface to return to starting position.
2. Bridge with leg lift
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side.
- Push your heels down into the floor to gently lift your hips upwards. Lift as high as you feel comfortable but no higher than a straight line between hips, knees and shoulders.
- If you feel discomfort, then try squeezing your tummy and bum muscles before starting the lift.
- From this position lift one leg slightly off the floor and return.
- Repeat on the opposite side.
- Try and keep the pelvis still.
3. 4-point Kneeling Superman
- Start on your hands and knees.
- Make sure that your back is straight and that your hands are under your shoulders and knees under hips.
- From this position straighten one leg out behind you with the foot slightly off the floor.
- Return back to the start position and repeat with the other leg.
- If this feels easy then you can add the arm. Do this by straightening the opposite arm in front at the same time as the leg.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme is a progression of the earlier programme. These exercises are more challenging and aim to assist with overall strength development. Pain should not exceed 2/10 on your self-perceived pain scale whilst completing this exercise programme.
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