Same vs Varied Routines
One reason many hypermobile people may struggle in physical therapy is the traditional model requires treating one joint at a time. Just working one joint often doesn’t take into account how all the pieces are working together. Even after an injury is rehabbed, how do we balance maintenance training when we have so many areas to focus on?
This is where global movements come in! An example would be a squat, deadlift, or overhead press. Full body movements have so many different types, modifications, and they take into account how each joint is working together in order to accomplish the movement.
This is the foundation of maintenance programs for my clients:
1 squat pattern, 1 hinge pattern, and then we add accessory work and exercises specific to the client’s goal. We also choose how much of each pattern we do based on if the goal is power, strength, endurance, etc.
For accessory work, we want to focus on our weak areas. So basically everything, right? 😅 You can get a lot accomplished in a few movements. A few of my favorite accessory exercises are a modified side plank + abduction and a windmill. These types of exercises take into account stability at a low weight but require your whole body to work together.
In general, we want to work each muscle group 2x/week. You could do really isolated strengthening exercises or you can do this through more global movements.
For me, the pain areas I’m working on depend on my current aspect in life. I’ve worked intentionally on my problem areas for 4-12 weeks at a time, so I tend to know when to add some of those back in if that area bugs me again. Now that I have the strength and mobility, I try to use it more in day to day to maintain it.
Goals in movement will always fluctuate throughout our life. There is no one workout routine that you can stick to forever. Our body eventually adapts to loads, requiring a new stimulus. General rule of thumb, try a new stimulus every 12 weeks. If you ever don’t know what to do next with ever changing goals, we’re here to support you!
In Pocket PT:
You can find a variety of targeted programs including neck/shoulder, ankle stability, or rib cage reset. These programs help you build awareness of these problem areas for 4-12 weeks. Try one or work through them all!
Mindful Movement
Watch this free video on the difference between a few of my favorite global movement patterns: the squat and the deadlift! These are a great foundation and there are a million different variations of these patterns that can be in your maintenance program.
Pretty Lifting!
You can do so much with a barbell and some weight plates, we just have to work up to it. Bonus if your barbell is pink!
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This blog is written based on personal experience and is not medical advice. Always ask your doctor for individual concerns and support.