Updating The Script: Why You Know Your Body Better Than Anyone

I am 40 years into living with a hypermobile body and I’m still learning foundational truths. Just two weeks ago in fact, I re-learned a truth; more like deepened and solidified my knowledge around it. I had been in pain for long enough this time that I had a physical therapist evaluate me. I was told my glutes and core are weak. That didn’t sit right with me. Mainly because I have been working on those specific areas for 2+ years since the last physical therapist told me that. I had been working smart and with guidance and the declaration was frustrating. I sat with it for a few days. Followed the guidance given (which I know well), scale back range of motion, flexion, and keep more aware of my lowest abdominal engagement in standing and movement.  

As an admitted over-achiever, I may have been a little enthusiastic on the ab engagement (almost immobilizing my lumbar articulation from what I had been doing) and as a result, my upper cervicals and surrounding muscles were in almost unbearable pain. My thoracic spine wasn’t happy either. Another lesson. Reminder. I know it’s a segmental issue for me. I also know what has worked over the last 2+ years and some of the prescription has changed.  

The updated script:

1.     Lessen range of motion- this will always be a go-to for a hypermobile body. As I once was told and now tell myself often and my clients: just because you can doesn’t mean you should.

2.     Lessen flexion where able- with very mobile SI joints, I will always need to be aware of this and how I go about flexion not just in exercise but all movement.

3.     (And this is the update to the script) no more protective engagement/tuck of the pelvis but instead work those deep back muscles in the neutral position with support from the low abs.

It’s that last one that got me into trouble this time. The advice was sound but how that manifests in my body now is very different from when I was rehabbing my back and pelvis years ago. Which leads me to that truth I started out with. I can continue to gain strength and feel really strong in my body but the reality is, I will always be hyper mobile in certain joints. No amount of strength changes that. Can it support and help? Without a doubt. Does it, “fix” it? No. So, do I think my glutes and core can get stronger? Always but I do not consider them weak.

 Be your own advocate.

 Get to know your body.

 Trust what you know about yourself

 Remember to update the script.