Exercising with EDS and Fibromyalgia: Tips and Advice

Anything in water is the easiest and safest. This is an odd one I don't see get mentioned often but weight pull. Yes it requires equipment but some specialty gyms have set ups for that. It can also be done diy fairly easily. It is extremely safe, low impact, and low joint stress unless you get into strongman weight categories. It is the reason weight pull is a popular sport for dogs that have health conditions or are old. Weight lifting is also very safe when taken slow. Personally it's been one of the most effective ways for me to improve joint stability. And just to get my body moving on bad pain days, tai chi and Chigong are my go to. They provide stretches that aren't as intense as something like yoga but it's still a meditative practice.

My physical therapist recommends doing everything in the pool. Even walking! Just floating in the water helps with my pain.

Check out Jeanie di bon on YouTube - she is a movement therapist who has EDS herself and she shows gentle low impact exercises you can do - she also has an app with more stuff if you end up enjoying her :)

Pilates (especially reformer) has done wonders for improving my strength and endurance to tolerate other low impact exercise. I also walk frequently.

My physical therapist also said no to yoga but suggested standing Pilates. She suggested I do all of my walking in a pool and gave me other pool exercises to do, also. No weights, though!

I enjoy body weight exercises like yoga and pilates, weight lifting, and forms of acro like pole and lyra. With yoga I focus more on poses that build core strength and stability, or that help some of the areas I normally have a lot of pain in. Weight lifting is one of my favs but I haven't been able to pretty much since the pandemic (gyms in my area still aren't 24/7 and when I tried to go I just got too anxious). Pole is my all time fav, but it's tricky with hypermobility. I have a pile at home now but because I can't really go to in-person classes my progress of re-learning has been pretty slow.

Aquatic PT was SO good for me, after strengthening my muscles and tendons I️ was able to use an elliptical! (Last time I️ tried I️ popped my shoulder out of socket)

I enjoy taking walks. It can be as long or short as you'd like! 😊

I have heard people talk about the Muldowney Protocol. I had a bad experience with PT where they pushed too far too soon. I found a PT who understands EDS except they don't take my insurance and I'm gonna have to apply for financial assistance because the sessions are super expensive. But finding a PT who understands EDS is a good idea I think.

I try to do yoga. It's easy for beginners and can be changed for more advanced moves. I also find it to help with lost flexibility, any instability, and tension.

Going to Physical Therapy. A Physical therapist will be able to help you develop routines that don't hurt you and can help fix issues that would cause other injuries.

Hiking is my absolute favorite form of exercise 🌱

Swimming is low impact