Stable Hypermobile Hips - Important Considerations
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- Опубликовано: 1 окт 2024
- We need to look at stability with mobility with hypermobility in the hips. This class explores hip anatomy and why it can cause issues for hypermobile hips. We address the 360-degree movement capability of the hip joint to promote stability.
This information is not designed to replace any medical advice. Please seek advice if you have concerns.
For more on stabilizing the hips - check out the Hips and Pelvis Program of classes in The Zebra Club app!
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Thank you from the bottom of my heart.
a year ago I couldn't do it at all. Today I managed to follow you most of them. Will keep follow your video
. Thank you again from Canada
Wonderful!
Hello, thank you for your videos! They feel really safe and reassuring. I am suffering from groin pain due to a labrum injury. I'm wondering about any other hip exercises you might have to strengthen the area but that avoid exacerbating that groin pain (basically anything that avoids creasing too much at the hip)?
Yes lots of hip classes on here. I’ve had two tears - avoid hugging knee to chest actions.
Thanks so much. I'm in physio but following your advice as well. I feel like my hips and lower back will fall apart if I don't train it. 😔
Thank you. So glad to help.
Why does the pillow have to go when you do a bridge? And my physio always makes me tilt my pelvis. That takes a lot of effort and pain and my neck can't take it. But she says that is better and more effective. Is Pelvic Tilt Something Different?
Could you please tell me if a person hurts their hip by over stretching from a slip and near fall, is it better to wait for the injury to heal or directly start gentle stretching , it almost sounds like I got a tare like you had, any I will not get surgery, I almost feel like my Psoas muscle is involved, any comments please and thank you
It’s really hard to give any personal advice on here without knowing your history. Has a physio checked it out?
I haven't felt my this relaxed and in control of my movements 20+ years. Thank you.
Shoulders next month would be awesome as mine are very instable.
That’s fantastic.
How can I just get my core to relax. I’ve tried diaphragmatic breathing and this video it just feel so tight and uncomfortable . It makes me bloated. It’s the only area that will not turn off
Sounds like you need to start with the parasympathetic live class on here. Calm the system down.
thanks you jeannie , I think it is from sitting all day at work@@JeannieDiBonHypermobility
This is exactly my issue!!. Its really painful too. All over. My docs are useless they know I have hypermobilty and arent doing anything. I now need an ultrasound on my knee soon as its blown up and theyre saying the ligaments gone on the inside of it. They dont get it's a full body thing. Its hypermobilty/loose ligaments all over but for me feels like it starts from my hip which in turn affects EVERYTHING. Back, wobbly spine, shoulder pelvic/hip pain and leg are all loose. I give up with them. I'm sure they think I'm being a hypochondriac. I've started taking codeine which is unfortunate but ibuprofen doesnt touch the side. Sorry for the essay and thanks for doing these videos. They're a vital source of education and help.
Sorry to hear. Hope the class is helpful.
Can somebody tell me what muscles should be contracting with "pelvis density" ?
If it's not contracting the glutes, nor the sacrum, what is it ? Does it mean contracting the lower abs ? For me, "Letting go of the pelvis" means not contracting anything, but exercises hurt the low back if I don't engage my core 🙃
Density is about letting the pelvis settle. So at that initial point there is no contraction. Once you start moving you move from this settled place and muscles will engage.
@@JeannieDiBonHypermobility Thanks a lot for the precision.
Your trick with the band and ball between the legs made it possible for me to do several glute bridges without any pain since a loooong time.
I've been having sciatica, hip and glutes issues for 2 years. I have no hypermobile dx, but I have instability in several joints, along with clicking, pain and tendinopathies.
So I'll check your other videos to see if some can help me.
Thank you for helping people with your videos :)
I watch and rewatch quite a few of your videos. It would be great if you could give some indication of when (time) the exercise part starts as I don’t need the preamble every time ( tho interesting and useful) . Thanks….also anything around shoulders sitting up by ears during sleep as causes a lot of discomfort throughout the night:)
Noted
This is an AMAZING class. I have been feeling so much better since you came into my life. I especially loved the foot program. I look forward to the new class next month . Thanks so much
Thank you - I’m so glad to hear.
How might I know if I have a Labral tear in the hip? I've had pain in one hip for years and years. It began flaring up after long walks, then I did a SUPER long walk and it has never been the same since. Sometimes I feel like something needs to 'click' in the hip to aliviate the pain.
I had an MRI and the doctor said they couldn't tell what the cause of the pain was. I do a lot of strengthening exercises for the hip, and this can manage the pain - but it takes a lot. I can't keep up with the exercises, and am often in pain. It often flares up if I do a long walk and if I lie on my side 😞
Thank you so much for this video by the way, and all the information you provide!
It’s normally diagnosed by an MRI.
Thank you so much, for all your classes, I learn so much from you🙏🙏🙏.
I felt I need to do the other part of upper back too in one class to work the whole body in balance. If I work in one place long time it hurts and become inflamed.
Do you have a class that I can work on all body little time in each place?
And again thank do much for all you videios💜🙏it helps so much understanding our body💜🙏.
Blessing
Zia
Yes look at video called exercise principles - a half hour class on here.
I have Hypermobility 😞 due to which I have IT band pain most commonly
Yes still needs balance around pelvis as we looked at in this class.
I need your help I think I may have EDS how do I get diagnosed ? I have been suffering pundendal nerve pain and have diagnosed endo but I don’t think it’s the endo causing this as it’s Lowe down in the pelvis affects me walking I’m in the U.K. I need some help
You’ll need to see a rheumatologist or geneticist to get a diagnosis. Take a look on The EDS Society health directory.
Wow this was a lot tougher than i expected. So informative. Thank you! I'm going to incorporate this into my weightlifting warm up routine.
Glad it was helpful!
Thanks Jeannie. I can't get down onto the floor for exercises so I tried lying on the bed but it is, of course, not as firm as the floor but I did my best and stopped when it became painful. I can't ever get down on my knees, far too painful, has been all my life, so I had to miss that exercise. My hip pain, which is limiting my mobility to the point of needing a wheelchair when outdoors and crutches indoors, radiates to my entire right thigh as well as my back. Also I have a lumbar dural ectasia could that be an issue as well? All I get offered by my GP is more analgesia but that makes me cross as I feel I am being ignored for any treatment as I am in my 70s. This, surely, shouldn't be the case but they seem to be at the mercy of a triage company. The NHS is failing older people it seems to me. I wonder if anybody can suggest an assertive way of stating my needs? Your videos are so helpful but I do watch them through before undertaking the exercises so I can better understand what will be happening.
I have a podcast on this with a lady called Maggie Buckley - on RUclips.
My uncle is 75 yrs old and I just discovered he has hypermobility because of a position he was sitting in. I have it too. None of his doctors are aware of hypermobility and other Hypermobility Spectrum Disorder issues. My uncle has had lots of pain over the last 10 yrs. He is in US. Do you have any advice about how to approach getting him some help. He is somewhat medical resistant. I have tried to get him to see a chiropractor to at the very least, get his spine aligned. I wasnt so convincing.
Yes please look at The EDS Society website and their medical directory of health professionals who know about hypermobility
Can you explain why I might feel like I have been on my feet all day when in fact I had only been sitting on ground pulling weeds? I am just trying to understand what is happening and why my legs feel so weak and like jello after doing so little. Squatting, feet go numb...so I try to sitas much as possible when doing yard tasks like weeding a garden. If I stand stationary in one place too long, I get same feeling. Is it that I just lost the strength in the legs? Attempting to walk after 10 minutes of weeding feels like I have weights on my ankles.or if you have tried to walk through 6inches of snow...it's a bit of a chore.. I had some knee-hi compression stockings so I tried them. In the 90 deg heat, knee-his are not my choice of summer gear, however, I was able to last for 25 minutes...and walking back to house was not as difficult. This is the first issue I have had with hypermobile joints...aside from minor spine adjustments. I don't even know the terminology of what to look for. It's not EDS, it's HSD.
It was amazing work on the pelves ❤you are an angle😇
Thank you so much 😀
Just wanted to say thank you dear for your classes!! It has really helped me understand my body better!! 💖
Thank you 🙏🏻. That’s great news.
I don't know if you check these comments later on but I've been struggling for years to get started in physiotherapy and such, but every course starts on my back. Laying on my back makes my SI joint move out of place and pinch some nerve, so I can barely move from the pain. How can I help this area so I can move ahead into other exercises?
Yes I read the comments. Sadly can’t give specific advice as I’d need to know your full history. I have worked with a client in similar position and we do everything seated. But ideally you need to have a tailored approach.
@@JeannieDiBonHypermobility Thanks so much for replying! I know it's impossible to give tailored advice with little info but that's a good idea and I can definitely test it out :) wish me luck!
@@PensiveOmen I have had SI joint problems for years and I found that a lot of exercise that we’re supposed to help it made it worse. Eventually thing that helped the most was going to see a pelvic floor physiotherapist. In my case, my pelvic floor was too tight and was guarding, and pulling on my tailbone which irritated my SI joint.
I highly recommend going to see a pelvic floor Physio for anyone with SI joint issues.
Good luck!
Hey there, really enjoyed the video! I would love to get these as audio only, are you on audea?
No I not at present
This was great!! My question is, there’s of course a lot of other stability exercises for the hips/pelvis. We’re all the ones featured here in a sense the perfect recipe to stabilize everything? As in it hits every spot it should?
Glad you enjoyed it. Yes there are literally thousands of exercises. These would be an example of some foundational moves that challenge all plains of movement.
Got it. Makes sense. Thanks!
Hi Jeannie, is there a specific way to find a PT with hyper mobility experience and teaches in this way?
You can look on the EDS Society medical directory. Or look at the names of the PTs on the paper itself. They may be local to you or could recommend a colleague.
@@JeannieDiBonHypermobility ok I’ll look into this thank you!! I live in Massachusetts
Any advice for hip dysplasia?
I’m scheduled for a Periacetabular Osteotomy at the end of the month. I never wanted hip surgery but discovered that my hip labral tear wasn’t the only issue with my hips. I learn both about the dysplasia and that my hip (femur-acetabulum joint) subluxes when my hip subluxed (twice) in front of my hip surgeon the very first time I met him.
External rotator exercises (including clam shells) make the instability worse, to the point that I couldn’t bear weight after doing one type. (No joke I went to stand up and my leg gave out, and that didn’t even hurt nearly as much it has in the past). All of this sucks because I was quite active for 36 years before it all started to unravel.
I’ve been told by my previous physiotherapist that surgery is my only option. 😞
I should add I have hEDS and my pain is located deep in my groin.
Sorry to hear. I can’t give any medical guidance here as I don’t know full history. I do have clients with this condition and they had surgery. But every case different.
@@JeannieDiBonHypermobility I wanted to give you an update and let you know that I’m seven months postop and the surgery was the best thing I have ever done for my hips. The first time I sat with my legs hanging over the bed, things felt “right”. I’ve never been able to sit with my legs dangling.
The recovery was slow because I couldn’t use crutches or a walker due to wrist instability and shoulder instability, but once I was fully weight-bearing my mobility came back very quickly. Working with my physiotherapist we are identified the muscle imbalances in my hips, knees, and ankles and targeted those with stability exercises. I introduced my physiotherapist to using the ball between the knees from your videos.
I am 41 and I have never felt so strong and stable standing before, even during my 22 years in the military. My legs feel like solid tree trunks. 🤩
@@carlyar5281 that’s fantastic news. So happy it went well.
@@carlyar5281May I ask what Kind of surgery was done to stabalize your hips?
Is this video also in the Zebra Club?
It will go in the resource centre next week