"Stack It Like It's Hot: Posture Hacks for Hypermobile EDS Warriors!"

If you’ve got hypermobile Ehlers-Danlos syndrome (hEDS), you know that your joints love to party a little too much. They’re flexible, stretchy, and sometimes... just a bit too eager to move beyond the usual range. But guess what? While your joints are out here being the contortionists of the body world, we need to teach the rest of your body to hold its ground—literally.

That's where posture and the dynamic duo of your diaphragm and pelvic floor come into play. By properly stacking these key players, you can reduce pain, improve stability, and maybe even find some relief from that chronic sense of being “out of alignment” all the time. Ready to dive in? Let’s do this!

1. Posture: Your Body’s Backbone (Literally)

Let’s face it—posture is something most of us don’t think about until we’re hunched over a computer for hours or trying to squeeze into a tight chair. But for folks with hEDS, maintaining good posture isn’t just about looking polished—it’s about giving your body the support it desperately needs.

You see, when your joints are hypermobile, the muscles that support them don’t always get the memo to step up to the plate. This can lead to overcompensating in all the wrong places. So, we need to recruit the right muscles at the right time to keep things balanced.

Proper posture isn’t just about standing up straight like a soldier—it’s about creating alignment. Think of your body as a tower of blocks. If each block (your joints and muscles) is stacked neatly on top of each other, the structure is strong and stable. If they’re all wonky and misaligned, the tower becomes shaky. You don’t want a wobbly tower, right?

Pro tip: Imagine a string gently pulling your head up towards the ceiling. Relax your shoulders and allow your ribcage to open wide. Not only does this elongate your spine, but it helps to reset your body’s overall alignment.

2. The Diaphragm: Your Core’s Secret Weapon

Picture this: You’re in a deep breath, your diaphragm is moving like a big, sturdy trampoline inside your ribcage. When it’s working properly, it’s not just about oxygen—it’s about stability. Think of your diaphragm as the base of your body’s natural core strength. It's like the foundation of a house—without it, your body would be a house of cards.

For those with hEDS, a weak diaphragm (due to overuse of neck and upper body muscles) can lead to all sorts of compensations. That means the rest of your muscles get all sorts of confused and work overtime, leading to tension, fatigue, and sometimes even pain.

Pro tip: You can start by practicing deep belly breathing. Inhale deeply, letting your belly expand as you fill your lungs with air. Exhale slowly, feeling your belly gently return to its original position. Focus on making this a smooth, relaxed process.

3. Pelvic Floor: The Unsung Hero of Stability

Now let’s talk about the pelvic floor—the unsung hero of your body’s support system. Think of it like the “bottom floor” of your postural building, working in partnership with the diaphragm to keep your core stable and your body aligned.

If your pelvic floor is too tight or too weak, it can throw off the entire balance of your body. For those with hEDS, a weak pelvic floor is often an issue, as your connective tissue isn’t as strong as it could be. So, by incorporating pelvic floor exercises into your routine, you're giving your body the extra support it needs to stand tall and feel stable.

Pro tip: Try some gentle pelvic tilts! While lying on your back, bend your knees and keep your feet flat on the floor. Gently rock your pelvis forward and backward, aiming to engage the muscles around your pelvic floor without over-straining them. Over time, this will help you activate those muscles and build a better foundation.

4. The Magic of Stacking: Putting It All Together

Okay, so let’s break it down: Proper posture is key, the diaphragm is your core’s secret weapon, and your pelvic floor is your foundational support system. But what happens when you combine them? Magic happens!

When you “stack” your body from head to pelvis, you create a solid foundation for your entire body to move and stabilize with less strain on your hypermobile joints. The best part? This can help you move more efficiently, reduce pain, and even improve your energy levels throughout the day.

Here’s how to stack it:

• Head: Imagine that string pulling you up. Align your head with your spine.

• Ribcage: Open it up, without letting your chest puff out too much. Keep your ribcage in a neutral position.

• Diaphragm: Engage it with every breath. Think of it as your internal corset.

• Pelvic Floor: Lightly engage it, like you’re gently lifting an elevator from your pelvis to your ribcage.

5. Incorporate These Practices into Your Daily Routine

Here’s where the fun begins. You don’t have to live in a yoga studio to improve your posture and strengthen your core. Here are a few ways to incorporate these principles into your daily routine:

• Desk work: Set a timer to check in on your posture every 30 minutes. Focus on aligning your head, ribcage, and pelvis. Bonus points if you do a little pelvic tilt or diaphragm breathing while you’re at it.

• Walking: As you walk, imagine a gentle lift from the top of your head, elongating your spine. Pay attention to your breath and pelvic floor.

• Exercise: Low-impact activities like swimming or gentle Pilates can work wonders for people with hEDS, as they emphasize core stability and controlled movement.

Wrapping It Up

By stacking your posture, diaphragm, and pelvic floor, you're giving your body the strength and stability it needs to combat the challenges of hypermobility. The more you practice, the more your body will thank you by feeling stronger, more stable, and less prone to pain and injury.

So let’s get stacking, hypermobile warriors! Your body is capable of so much more than you realize—let’s give it the support it deserves.

Want more info postural tips and tricks? Check out our videos under the Education section!

Stay strong (and stacked),
Kirsten & Ashley