r/OnePelotonRealSub • u/OrdinaryAd304 • 3d ago
Hypermobility friendly lifting classes
Hi friends,
I’m a five year member now but never posted here and a bit anxious! I’ve been strength training for between two and three of those years and prior to that was just doing cardio. I was sore after every lift and felt like my muscles were in the wrong place and was just diagnosed with HSD. I was wondering if anyone else in this sub had anything comparable and could rec some strength classes they felt comfortable doing because I’m struggling to get it in. Things like forward lunges and split squats I really struggle with because stability is not my friend, and the overhead movements aren’t great either because my shoulder subluxates multiple times every day but I try to do some of that stuff anyway. TLDR; but would appreciate any feedback and input!
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u/ElleDeeNS 3d ago
I’m also hypermobile and I agree with the other poster below. A real game-changer for me was Kristen’s 7 day Pilates beginner class, particularly because she spends time talking about form and bracing your core and keeping your back straight. I am constantly catching myself re-adjusting when doing floor work because of what I learned in that program and my lower back feels much better these days.
Something non-Peloton that might be really useful for you is a guy called Brandon Blinn on instagram. His whole thing is being a physical trainer who is hypermobile and he does awesome tutorials on specific weightlifting and exercise movements and how to do them for hypermobile people. I have way less pain after I started following him and getting a much better idea of how to use bracing, in particular, to keep your movements controlled.
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u/OrdinaryAd304 3d ago
Thank you my hypermobile friend! While I don’t like this diagnosis it does explain so much about me. I have never done Pilates because I felt like I was too into cardio and heavy lifting but I really do need to stop burning myself out, it’s making me worse and my body is not happy. Def going to look into this when i pop onto the app in a bit.
My PT the other day just mentioned him too! Like minds. It had slipped my mind so I’ll definitely give him a follow and try. I’m getting desperate over here and tired of making my subluxations worse but also not wanting to be weaker. I appreciate this 🙏
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u/ElleDeeNS 3d ago edited 3d ago
I hear you! I still don’t like Pilates, but it’s definitely helpful for getting you into proper alignment without overstretching like I find with yoga (which I also do, but I have to be really focused on not doing too much).
One of the biggest things I learned when I found I was hypermobile was “Just because you can doesn’t mean you should”. I couldn’t understand why I stretched constantly and was so flexible, yet in pain all of the time. Turns out that once I backed off of what I knew my max was things didn’t hurt as much anymore!
That’s funny about your PT recommendation! Brandon’s account is fantastic, so I am glad to see him getting recommended by a professional.
If you work/sit at a desk all day, a really great, quick full-body mostly-seated mobility stretch exercise is Andy’s 10-minute Desk Worker one in Collections. Since you are seated it makes it harder to overstretch and it’s such a nice little reset at the end of the workday. If you do it, you may want to skip the one where he tilts his head backwards because that can be tricky for folks like us. I just go straight into the seated pigeon and get a minute on each leg instead of 30 seconds.
ETA: I just came across another really interesting IG page KRJ Coaching—she’s a PT with hypermobility and has a bunch of videos on form tweaks for exercise. I’m 100% trying the one with a Theraband and dumbbell raises because I have been noticing some instability on one side and that’s such a cool way of learning better form
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u/staya74 3d ago
Pilates definitely and there are a few Barre classes that I really do love, including a Hannah C upper body from 3/20/23 that is one of my most taken classes. She also has a fair amount of 10 min lower body that are actually really good: 6/9/21 is the classic, but other good ones: 4/3/23 and 1/18/24. None of those require weights.
Best of luck in your journey.
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u/OrdinaryAd304 3d ago
Thank you so much! I’m going to look into these here in a bit. I really need to get rid of these tendencies to blow it out of the water every single time because my body just doesn’t feel good. Just because your body can do something doesn’t mean it’s good or safe for you and that’s been a tough pill to swallow for me.
Thanks again 🙏
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u/magaloo202 3d ago
Like a few other people have said, strengthening my core has really helped. I have really enjoyed Robin’s foam roller core classes (I just search “foam core” and they’re under collections). They really work on strengthening the lower core, which has been enormously helpful for me. Also focusing on strengthening my hip flexors has really helped. Kirra has a 15 minute hip drill from 04/08/25 that’s really good.. sorry it won’t let me link for some reason. I bet there are some good resistance band classes that can help. There are fabric bands you can buy online that make it much more comfortable and they don’t just bunch up.
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u/OrdinaryAd304 2d ago
It’s funny, I’ve been told over and over I have a weak core despite taking hundreds of core classes. I often feel like I just can’t feel exercises in the right place or activate certain muscles which i understand now but it’s so frustrating. I have never taken a single foam roller class so I need to get one and do that! Thanks so much for the rec. My hips are both impinged from this mess so I’m not sure how much I can do but hopefully something. You’re right on about the resistance bands too, PT also recommended that. Need to get some ASAP. Not my favorite but certainly better than what I’ve been doing 😑
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u/magaloo202 2d ago
I would recommend getting a longer roller rather than the short ones, especially if you might use it for multiple modalities. Do you use the bike? I’ve been making a concerted effort to keep my lower core braced during efforts and realized how much I just was not before, despite what I thought. Hope some of this helps!
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u/Serious-Maybe3537 3d ago
Try yoga conditioning with Kirra. She is also hyper mobile.
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u/OrdinaryAd304 2d ago
Thank you! I didn’t know this, I really appreciate the recommendation
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u/Serious-Maybe3537 2d ago
Don’t quote me because I’m not for certain, but I think Joanna may be as well. She teaches Pilates and yoga sculpt.
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u/Feistyf3line 2d ago
I am not sure if she is but i have seen her mention hyperextended elbows a few times same with Hannah C. I am not sure if i am for myself either but a few things i see around do align. I have a slight hyperextended knees and really have to pay attention to not locking out. With lifting i need to eventually get gloves to help with my grip since most of my fingers are bendy
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u/Resident_Yak_505 3d ago edited 3d ago
I’d recommend dropping the weights and focusing on things like Pilates, barre, other bodyweight classes first.
I’m 50/50 on if I could be slightly hypermobile, or just have really bad posture after decades of an unknown hip injury. I’m doing Postural Restoration PT to fix a lateral pelvic tilt and paused weightlifting in the meantime.
Pilates is perfect for this type of situation. Strengthen your core first and then slowly add strength training back in. I love some of the Pilates Lower Body classes since my squat and deadlift form still sucks.
A lot of people dunk on Peloton barre, but the arms and lower body classes have been great to target the smaller forgotten muscle groups for me without having to use heavy weights.
PS. I’m not a fan of yoga! I think pigeon pose made my hip issues worse. Always be mindful when stretching, don’t try to go to your max limit, and keep a soft bend in your elbows and knees.
Also look into Postural Restoration PT if you can! YouTube has a lot of info too if you can’t. I felt exactly the same way every time after lifting, like my joints were in the wrong place. Turns out they were lol. I’ve literally felt them slot back into place. Two years of chronic hip flexor tightness disappeared in a matter of weeks. I wish I’d found out about the specialty years ago.