Full-Body Exercises for hEDS
(Beginner-Friendly)
 

General Guidelines

• Start slowly, with 1–2 sets of 8–10 reps, 3x/week

• Focus on control, not intensity or range

• Avoid hyperextension at elbows, knees, and spine

• Breathe steadily and stop if you feel joint instability or sharp pain

• Use braces or support as needed for vulnerable joints

Lower Body

🔹 Glute Bridges

• Lie on your back, knees bent, feet flat

• Slowly lift your hips, keeping ribs down and glutes engaged

• Hold 3 seconds, lower with control

🔹 Wall Sits

• Slide down a wall into a sitting position with knees at ~90°

• Keep feet under knees, hold for 10–30 seconds

• Engage quads and glutes, avoid letting knees collapse inward

🔹 Step-Ups (Low Step)

• Step onto a low platform or step with control

• Keep knee aligned with foot, avoid momentum

• Step down slowly

🔹 Standing Hip Abduction

• Stand tall, hold onto a chair

• Slowly lift one leg to the side (keep toes facing forward)

• Engage hip muscles, avoid leaning

Upper Body

🔹 Wall Push-Ups

• Stand arm’s length from a wall, hands flat

• Lower chest toward the wall, elbows at ~45°

• Push back up with control

• Progress: incline push-ups on a stable surface (e.g., counter)

🔹 Tabletop Hold

• On hands and knees, wrists under shoulders, knees under hips

• Hold position with engaged core and flat back

• Option: lift one arm or leg briefly without shifting balance

🔹 Isometric Shoulder Retraction

• Stand or sit, squeeze shoulder blades gently together

• Hold for 5–10 seconds

• Great for posture support and scapular stability

🔹 Modified Plank (Forearms or Hands on Bench)

• Keep spine neutral, avoid sagging or arching

• Engage core and thighs

• Start with 10–20 seconds, build up slowly

Core & Balance

🔹 Dead Bug (Core Stability)

• Lie on back, arms up, knees bent at 90°

• Slowly extend opposite arm and leg while keeping core engaged

• Return and switch sides

🔹 Bird-Dog (Proprioception & Core)

• In tabletop, extend one arm and opposite leg

• Hold briefly, return with control

• Focus on not tilting hips or shoulders

🔹 Seated Marches

• Sit tall in a chair, lift one knee at a time

• Control the movement, keep core engaged

• Add resistance band above knees if tolerated

Ankle & Foot Strengthening

🔹 Heel Raises

• Stand holding a chair or wall

• Rise onto toes, hold for 2–3 seconds

• Lower slowly

• Progress to single leg or barefoot if stable

🔹 Toe Spreads

• While seated, try to spread toes apart

• Hold for a few seconds and release

• Encourages intrinsic foot muscle control

Optional Proprioception & Balance Add-Ons

• Gentle tandem walking (heel-to-toe) near a wall

• Stand on one leg (with support nearby), eyes open → progress to eyes closed

• Use a wobble board or cushion for seated or standing balance practice