[books, embodiment] further grousing

[kaberett]

Just, you know, For My Own Reference: a list of the exercises included in Hypermobility Without Tears. I am going to come back through and add links to Pilates and physio explainers for all of these.

Chapter 1: Breath

• supine breathing exercise (knees bent)
• side-lying breathwork
• prone breathwork

Chapter 2: Relaxation

• simple meditation practice (cued relaxation-adjacent)

Chapter 3: Proprioception

• standing (semi-meditative) ("Open Your Sole")
• "Gentle Rock" (shifting weight from side to side, and backwards and forwards, while standing)
• bridging/bridge exercise (Method 2 Step 1)
• "supine arm roll" (rest position; raise arms to ceiling; lower adjacent head)
• "Exploring My Range" (single leg raises from tabletop, I think, but maybe from rest position, it's very poorly explained, with a resistance band wrapped around the relevant foot)

Chapter 4: Stability

• "Supine Hip Roll" (single knee fold)
• "Double Supine Hip Roll" (double knee fold)
• "Quadruped Organisation" (hands & knees, finding neutral pelvis)
• "Quadruped Hip Hinge/Softener" (moving back towards Rest Position/child pose; rocking backward low back stretch)
• "Quadruped Shoulder Stability with Small Ball"
• "CAT with Hip Softener" (cat, + moving towards Rest Position)
• "Forward Roll" (roll down, with or without wall support)
• "Side Lying Arm Roll" (the opening-your-upper-arm-out-and-back thing from rehab side-lying thoracic rotation: Method 1 step 3)

Chapter 5: Balance

• "Big Toe Lift" (standing; standard podiatry...)
• "Four Toe Lift" (ditto)
• "Ankle Rotations" (not at ALL sure what she means with this one; the explanation is "Whilst sitting, keep the knee stable and try to rotate the ankle in both directions. It is tempting to over recruit the toes, so try to keep these quiet and focus on the ankle mobility.")
• "Heel Raises with Ball" (standing double heel raises... with ball)
• "Standing Hip Softener" (squat, except "Rather than approaching this as a squat and pressing down into the joints, allow the hips to soften backwards, which causes the knees to fall forward")
• "Side-lying Leg Roll" (I think this is modified side kick, with lower leg bent)
• "Standing Hip Roll" (flamingo, raising thigh to parallel with floor)

Chapter 6: Posture

• "Quadruped Arm and Leg" (bird dog)
• plank (absolutely standard, except getting into it from hands-and-knees rather than prone)
• "Side Plank Variations" (standard set of progressions, from modified Mermaid to modified Side Bend with both feet on floor)
• "Getting Out of a Chair" (sit-to-stand)
• "Climbing Stairs"
• "Standing Arm Roll with Weights" (raising straight arms in front of the body)

Comments

[cesy]

Wow, yeah, pretty standard. Ankle rotations may be just the normal mobility one that most hypermobile people don't need? And the toe thing is a distraction?