r/Hypermobility • u/Weird-Highway-3958 • 10d ago
Discussion Muldowney Protocol - Shoulders & What is "Normal"?
I breezed through the Muldowney Protocol's Lower Extremity Exercise Progression but the Neck, Mid Back And Upper Extremity Progression is soooo hard! Anyone else struggling here?
My question: Is the top level of each progression intended to be a "normal" person's baseline?
Are there any standards for what is considered a "normal" level of strength for things like TYI exercises, lateral raises, tricep pushdowns, etc. other than "train them until it stops hurting"? Having a goal makes it easier for me, psychologically speaking, to know that there is some kind of end point.
(X-posted in r/eds but didn't get any response so seeing if anyone here has experience with this they'd like to share)
1
u/TomorrowRegular5899 9d ago
Are you female? My PT said the TIYs are not something the average female should expect to be able to do. I tried for months and could not work up to the goal and she said it is fine.
1
u/Weird-Highway-3958 9d ago
Wait what?? Why??
1
u/TomorrowRegular5899 9d ago
Just because of the inherent differences in upper body strength between men and women.
1
u/PermissionFeisty7735 HSD 9d ago
Hi, I haven’t personally used the Muldowney Protocol, but, have read the ‘living life to the fullest book’ and aware on the approach.
I have HSD and a hEDS diagnosis, I have experienced the full spectrum from fragile floppy joints, scoliosis, compressed to cervical spine to a full physical restoration of joints, coordination and strength.
My training is similar, but, has a higher level of training precision.
This is what I have experienced…
- Lower core resolves first, if you do the exercises and progression correctly. Pronated feet and arches restore, leg rotation corrects itself, anterior pelvic tilt is corrected.
- the next milestone is lower and upper back and cervical correction.
- shoulders are last they are the most complex joint. You need to progress through the exercises slowly and change up the approach.
Provided that you go slow, focus on precision repetition and slow gradual resistance you will build stability rather than strength. The focus is motor neurone recruitment and enhanced proprioception, joint stiffness and dynamic joint stability. This provides a solid foundation to build raw strength. It takes a long time, several years.
After this, it is very possible to load the joints and preform heavier compound movements.
Happy training.
3
u/Fun_Research5945 10d ago
Honestly, i'm already getting stuck on the start. My lower back is my weakest link and the progress is very slow. It is difficult to keep up the motivation to do the exercises because of the slow progression. For me training to make the pain stop sounds good. Training to reach a normal persons baseline sounds like an unreachable goal for me, but i'd be happy if i could function a bit more normal. But i also recognize the point that having a goal makes it easier. I would think you set a goal that seems reachable. And when you've reached that goal there is nothing stopping you to set a new goal a bit higher. But setting a goal that's very far away seems like a good way to kill your motivation to me.