Strength Training Tips

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Guiding Principles

-Listen to your body. Do not let anyone make you feel like a baby for refusing to do a certain exercise or therapy . Be honest with yourself and stand up for your rights. If a physical therapist can’t tolerate this, then it’s probably not a good therapist. I think it’s better to have no physical therapist than one that may encourage an injury.

-Begin all new exercises and physical therapy with extreme caution. Ease your body into the new motions and forgo all dangerous motions. I quite at least half of the exercises I begin within the first few weeks. There is plenty of potential to vary motion and exercise therefor, no need to keep struggling with things that aren’t naturally working out.

-Don’t work too hard. When the muscles begin to fatigue there is the highest risk for injury or dislocation.

Advice From Personal Experience

-Use appropriate bracing. Too much bracing can be worse than too little since the body will stop protecting the braced joint. I’ve found that if I need a brace to do a certain exercise, the exercise isn’t right for my body. I still use bracing during exercise, but it’s the same bracing I use to function throughout the day.

-Build endurance over power. This means increasing repetitions is preferential to increasing the amount of weight.

-Every day is a body day. Forget about having a leg day an arm day. Seriously though, do some form of exercise every day and equilateral distribute exercise and therapy routines

-Don’t the same exercise two days in a row.

Tips For Planning a Successful Routine  

-Exercise the body evenly. Do exercises that use both sides of the body at the same time. Appropriately exercise each muscle group. This doesn’t mean exercise each muscle group equally. This means, exercise the weaker muscle group more than the stronger muscle group in order to restore balance to the joint.

-Find exercises that are similar to the opposite way in which the joints are prone to dislocate.

-Do exercises in single sets. Rotate between single sets of exercises for several muscles groups. For example, do a set of arm exercises, then a set of leg exercises and rotate between several of these.

-Avoid exercises that involve twisting or rotation at the joints. These are the hardest ones to overcome with ligamentous laxity.

-If it seems easy, you’re probably doing wrong. I’ve found I often avoid using strength by inappropriately using momentum.

-Pay extra attention to the relaxation (eccentric phase) of motion. With EDS there will be a tendency to completely relax the muscle and flop into position instead of initiating elongation and control relaxation of the muscle.

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