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Embrace your strength, and let exercise become your ally in the journey of managing spine related impairments. You are not defined by your condition; rather, you are defined by your resilience and determination. With thoughtful guidance, adaptability, and self-compassion, you can harness the power of exercise to enhance your well-being and take control of your life.

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Embrace your strength, and let exercise become your ally in the journey of managing hEDS

November 08, 20234 min read

"Values are related to our emotions, just as we practice physical hygiene to preserve our physical health, we need to observe emotional hygiene to preserve a healthy mind and attitudes."- Dalai Lama


This blog explores the importance of exercise as an empowering tool for individuals living with Hypermobile Ehlers-Danlos Syndrome (hEDS). It emphasizes that hEDS does not define a person but rather highlights their resilience and determination. The core message encourages individuals with hEDS to embrace their strength and make exercise a valuable ally in managing their condition.

Exercise with EDS

1. Embrace your strength.

Embrace your strength, and let exercise become your ally in the journey of managing hEDS. You are not defined by your condition; rather, you are defined by your resilience and determination. With thoughtful guidance, adaptability, and self-compassion, you can harness the power of exercise to enhance your well-being and take control of your life.

2. You are stronger than you think.

In the face of hEDS challenges, remember that you are stronger than you think. Listen to your body, and honor its unique needs and capabilities. Start small, set achievable goals, and celebrate every accomplishment, no matter how modest it may seem.

3. One size, fits all?

Exercise is not a one-size-fits-all endeavor. It is a personalized adventure that you design to fit your body's rhythm. Seek the guidance of knowledgeable healthcare professionals, physical therapists, and trainers who understand hEDS. They can help you create a tailored exercise plan that prioritizes safety, strength, and stability.

4. Embrace low impact activities.

Embrace low-impact activities such as swimming, gentle yoga, or Tai Chi that can improve flexibility, balance, and muscle tone without placing excessive strain on your joints. Pace yourself and practice consistency, knowing that even small steps add up to significant progress over time.

5. Setbacks are frustrating.

On this journey, you may face setbacks and moments of frustration. Remember that setbacks are opportunities to learn and grow. Your hEDS journey is uniquely yours, and there is no need to compare yourself to others. Focus on your own progress, however gradual, and celebrate your victories along the way.

6. Believe in yourself.

Above all, believe in yourself and your ability to thrive with hEDS. Your determination and commitment to self-care through exercise are powerful tools for managing your condition and living your life to the fullest. With each step, you are rewriting the narrative of what's possible, proving that hEDS does not define you—it's simply a part of the remarkable story of your strength and resilience.

Remember that safety should always be the top priority when incorporating exercise into your routine, especially if you have EDS. Consulting with healthcare professionals and staying attentive to your body's signals will help you maintain a safe and effective exercise program.

Exercise checklist:

Here is a quick checklist to get you started with safe exercise performance:

  • Consult Your Healthcare Provider: Before starting any exercise program, consult your healthcare provider, especially if you have a medical condition like EDS. Discuss your exercise goals, limitations, and any symptoms you should watch for during exercise.

  • Choose Appropriate Exercises: Select exercises that are low-impact and joint-friendly to reduce the risk of injury. Activities like swimming (caution with freestyle), walking, or gentle yoga are often recommended.

  • Warm-Up: Begin each exercise session with a proper warm-up. Spend 5-10 minutes doing light aerobic activity, such as brisk walking, to increase blood flow and prepare your muscles and joints for exercise. Special consideration should be given for those with POTS. For example, a good starting point is to do a lower intensity version of the exercise(s) you're about to do.

  • Focus on Proper Form: Pay close attention to your body's alignment and technique during exercises to reduce the risk of injury. Consider working with a qualified fitness professional to ensure proper form and technique.

  • Start Slowly: If you are new to exercise or have not been active for a while, start with a low-intensity routine and gradually increase the intensity and duration over time.

  • Listen to Your Body: Be attuned to how your body feels during exercise. If you experience pain, discomfort, or unusual symptoms, stop the exercise and seek guidance from your healthcare provider.

  • Stay Hydrated: Drink water before, during, and after exercise to stay hydrated, especially if you have EDS-related symptoms like dizziness or lightheadedness.

  • Modify and Adapt: Be willing to modify exercises to accommodate your specific needs. Use props or aids as necessary and don't push yourself beyond your limits.

  • Include Strength and Stability Training: Strengthening exercises that target the muscles supporting your joints can help improve stability and reduce the risk of joint dislocations or injuries.

  • Monitor Symptoms: Keep a journal of your exercise routines and note any symptoms or changes in your condition. Share this information with your healthcare provider during check-ups.

  • Rest and Recovery: Allow your body adequate time to recover between exercise sessions. Rest is crucial for muscle and joint repair and overall well-being.

  • Consistency is Key: Consistent, moderate exercise is often more beneficial than occasional intense workouts. Aim for regular exercise that you can maintain over time.

  • Stay Informed: Continue educating yourself about EDS and exercise management. New information and research can lead to improved exercise strategies.

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Amie Newberry

Amie is a Doctor of Physical Therapy and native of Southwest Virginia who is committed to helping, empowering, and guiding those with hypermobility disorders.

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How can the connective stability program help with my neck pain?

The Connective stability program can be highly beneficial in addressing spine mobility limitations, muscle tightness, poor posture, muscle spasms, radicular symptoms, and overall decreased tolerance for daily activities.


How can the Connective Stability Program help manage my symptoms?

Our program can play a crucial role in managing the symptoms of spine related impairments by improving spine stability, managing pain, improving strength and endurance, improving lumbopelvic stability, improving posture and body mechanics, monitoring the changes in condition, and improving overall level of function and changing the quality of life.


What is the cost?

The cost of our program will vary depending on the package chosen. Our most comprehensive package is $2000 for a 12-week period of time. The choose your own package will vary in cost depending upon options chosen and Option 2 is priced at $1000 for a 6-week period.


What qualifies us to treat the spine?

We are qualified to treat all spine conditions based on our extensive expertise and experience in the field of lumbar, thoracic, and cervical spine disorders. Our team includes licensed Physical Therapist professionals working as consultants who have dedicated their careers to researching and managing spine-related conditions. We stay current with the latest advancements in medical science and treatment modalities for the spine, ensuring that our patients receive the highest standard of care. Additionally, our commitment to a multidisciplinary approach, collaborating with specialists across various medical disciplines, allows us to provide comprehensive and personalized care plans tailored to the unique needs of each individual with spine related impairments. Your health and well-being are our top priorities, and we are dedicated to improving your quality of life while managing the challenges posed by low back or neck pain.


What should I do if I experience increased pain or discomfort while using the program?

Remember that back and neck pain can vary greatly from person to person, and what works for one individual may not work for another. Tailoring your program to your unique needs, while closely monitoring and adjusting as necessary, is essential for effective management of your particular presentation.


What are the benefits of exercise for someone with low back or neck pain?

  • Improved spine stability.

  • Improved lumbopelvic stability.

  • Enhanced muscle strength.

  • Pain management.

  • Improved spine range of motion.

  • Decreased risk of injury.

  • Improved functional status. 

  • Ability to perform recreational activities without injury or with decreased potential of an injury.

  • Ability to play with children or pets.

  • Decreased stress.

  • Improved balance/proprioception.

  • Improved endurance.

  • Ability to return to an active exercise program.

  • Improved sleep.

  • Improved mental well-being.

  • Improved posture.

  • Enhanced social life.

  • Long term cost-savings.


How will individuals be grouped?

Groups will be formed based on individual presentation. Similar presentations will be grouped together.

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Connecting with us is the first step toward a brighter and more informed journey with spine related pain. We invite you to reach out and join our growing community of individuals, families, and professionals dedicated to making a difference in the lives of those affected by spine related impairments. Whether you're seeking support, looking for information, or simply want to share your experiences, we're here to listen, learn, and lend a helping hand. Together, we can navigate the challenges, celebrate the triumphs, and raise awareness about effective treatment of the spine. Connect with us today and let's embark on this journey together.

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At thePTConnective, we empower individuals with neck or back pain to embrace their uniqueness, strengthen their resilience, and unlock their full potential. We provide the knowledge, support, and resources necessary to navigate life with spine related impairments with confidence and optimism. Together, we're not just managing back pain; we're thriving with it, rewriting the narrative, and proving that strength can indeed rise from within. Join us in the journey to a more empowered and fulfilled life with the absence of pain!



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