Giacinta Killen Personal Training

The exercise will help release & gain control of the muscles in your calves & feet, relieve tightness & cramping in the calves & feet & plantar fasciitis like symptoms.

NOTES FOR THIS RELEASE:
⚠️ ONLY go to 80% of your max range of motion, with this- less range is better for most people start with super small range, ankles shouldnt lock out at the top

⚠️ you can try this 1-5 times, listening to your body to be able to know when its enough

⚠️ body moves with breath or alternatively if thats too hard, breathe normally- do not hold your breath!

⚠️ after you finish, take a few moments to really feel into your body the change you feel in your lower legs & feet, try to compare it to how it felt before doing the release- this also helps retrain your nervous system to hold your body in a new default position

⚠️ ALWAYS supplement release work with stability & strengthening work- so do this after a workout or do some stability work after you do this

HOW THIS WORKS:
💫 not only is this a release, but it teaches your nervous system how to regain control of your calves- so it works for short AND long term relief

💫 we contract the muscle, push blood flow into it which helps the muscle relax & then we let go slowly, releasing the muscle by retraining our nervous system

📣 I teach exercises like these & more in my Hypermobile Lifting Club. A membership workout program & community where you’ll learn how to reduce your pain, build muscle & get strong & functional again. 🔗 is in my bio to join 50+ other hypermobile humans, otherwise comment “HLC” for a chat to see if the Hypermobile Lifting Club is for you!

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Nerve glides/flossing are movements that help to free up compressed, trapped or irritated nerves, which may feel like muscle tension, aching, shooting pain, tingling, numbness & lack of mobility- so covers a lot.

When we feel that somethings off, our first instinct is to stretch the area to alleviate it, however the thing is that nerves HATE to be stretched. So stretching an already irritated nerve is going to make things feel worse a lot of the time, especially for us hypermobile folk.

This is why nerve glides are so cool- they help to move the nerve back & forth in a gentle matter, increasing circulation, reducing tension & improving movement & mobility.

There are many different kinds of nerve glides & can be used to help treat cervical radiculopathy, carpal tunnel, cubical tunnel, disc herniation, nerve pain, piriformis syndrome, plantar fasciitis, post surgery recovery, radial nerve entrapment, RSI, sciatica, sprains, tarsal tunnel, thoracic outlet syndrome, as well as general “tight/sore” muscles that don’t respond to stretching.

CAUTION
- Do no more than 10 at a time, doing too much can irritate the nerve further
- Its better to do small reps, multiple times a day vs 1 set of many reps
- Move slowly & at MAX 80% range of motion
- There should be NO increased pain, tingling or numbness, gentle stretching/tension is fine but nothing more
- Don’t hold your breath
- Keep an upright posture (ponytail pulls to the sky)
- Most importantly- YOUR BODY IS YOUR GUIDE. If it feels off, just stop, the exercise isn’t for you :)

Make sure to supplement nerve glides with consistent stability & strength training to support your joints & stop those nerves getting trapped in the first place!

📣 I have an entire library of hypermobile friendly nerve glides & more in my Hypermobile Lifting Club. An affordable membership workout program & community where you’ll learn how to reduce your pain, build muscle & get strong & functional again, through resistance training, somatics & neurology! Link is in my bio to join 50+ others, otherwise comment “HLC” for a chat to see if the Hypermobile Lifting Club is for you!

If youve ever wondered what the point of stability training is- this video is for you!

I bang on & on about getting stable before getting strong, but why is that so important?

I use the analogy of building a house, so hopefully this makes sense! Basically the tldr is we need a STRONG FOUNDATION before we can build our beautiful strong body.

📣 If youre hypermobile & want to build a attomg, healthy body, then checkout my Hypermobile Lifting Club! An affordable membership workout program & community where you’ll learn how to reduce your pain, build muscle & get strong & functional again, through resistance training, somatics & neurology! Link is in my bio to join us, otherwise comment “HLC” for a chat to see if the Hypermobile Lifting Club is for you!

I made a video similar to this about 8 months ago or so & wanted to update it with my current knowledge, so here its is- the Hypermobile/hEDS Hierarchy of Needs (from a movement & pain perspective). Also apologies for the sped up video but it needed to fit into 3 mins so hopefully you can understand me properly!

1. APPROPRIATE MOVEMENT
2. BREATHING MECHANICS
3. STABILITY
4. STRENGTH
5. NEURO WORK

As i said, none of these are more important than the other, rather pieces of a puzzle that need to be integrated together for a well functioning, as pain free as possible, hypermobile/hEDS body!

This is an evolving concept so I would love to hear your thoughts- would you change anything about this pyramid? Add anything, take anything away?

This is the first time ive ever remixed(is that the right term lol) someone's vid to give my 2 cents & ive always felt weird about doing it so this may be the last one I do haha we'll see

Also to reiterate- i am not diagnosing her or anyone, just using this video as an example 😊

But anywho, it's very very common for hypermobile folk to "feel" exercises in the "wrong" spot, like this woman feeling RDLs in her biceps not her hammies & glutes. Id assume in this particular instance, if she were hypermobile, it could be due to core, scapular and/or rotator cuff instability (possibly elbow), therefore causing her biceps to take over & do most of the stabilising work. Also glutes & hammies are postural muscles & common for them to be "sleepy" due to lower back taking over everything (for many reasons.)

There are many ways we can approach this;
✨️ muscle stimulation via rubbing the skin area of the muscle we want to feel
✨️ visualisation of the muscle we want working
✨️ decreasing or increasing the load and/or reps
✨️ long term improving stability in our scapular, rotator cuffs, core & glutes/hip

New style of video, just riffing thoughts off the top of my head (only editing out the "ums" lol) from a common question i get about dealing with fatigue when hypermobile/hEDS.

Basically the tldr;
✨️ make sure youre eating enough calories especially from carbohydrates & not deficient in any nutriets like B vitamins, B12, iron & magnesium

✨️ make sure youre getting quality 7+ hours of sleep

✨️ once the basics are checked off, start with ANY kind of movement your body will tolerate (99% of the time theres always something you can do)

✨️ be consistent as your body allows with it

✨️ once it gets easy, increase what you're doing very slightly & continue to repeat this cycle

Slowly, month to month, you capacity should start to increase but the most important thing is to stick with it! Don't give up after 2 days because youre not a beaming ball of energy. All good things take time & as long as youre not feeling WORSE, youre on the right track.

Let me know if you like this style of "answering common questions" & i can make this a series 😇 also let me know your experiences with this topic below!