Stabilise Hypermobile Shoulders & Prevent Subluxations

[@marinajahns]

Thank you so much. I am 41 years old and only today I discovered what is a normal posture. I have been seeing physiotherapists for 12 years now, and nobody could ever explain me. I am so grateful for your teachings!

[@JeannieDiBonHypermobility]

You are so welcome!

[@leandraainlove]

I'm not sure if it was this exact video, but in one of your videos you said that it's important that the palms of the hands face towards the body. I have had terrible neck and shoulder pain for 5 YEARS and doing that simple posture change had made a world of difference for me!!! My palms were always rotated towards my back. Thank you for changing my life and helping me be closer to being pain free! I literally can't thank you enough.

[@JeannieDiBonHypermobility]

That’s awesome 👏

[@tonyaswonder]

I treasure everyone of your videos!!! hEDS here and chronic pain daily. You know exactly what to say and where to fix positioning. Thank you for your kindness in sharing some valuable video for those of us can’t afford memberships. It means my mobility and less pain. 💚🙏🏻

[@JeannieDiBonHypermobility]

Thank you. I’m so happy to hear this.

[@malinichandra6953]

Me too!!❤ have been struggling for the last 5 years and going to various physical therapists , massage therapist and sport therapists - but your videos help me to understand what I’ve been doing wrong there- I’m in zebra club as well

[@themovingdance2744]

Great shoulder support. Am nhs physio gave me right side only - I got the wrist spasm and stabbing pain today. I did this and my scapular could let go. Why do nhs physios talk over me and insist at age 24 they know more than you or me. Awful. Cried in pain then thought of your ❤

[@JeannieDiBonHypermobility]

I’m so sorry this happened to you. Glad my video helped 🙏🏻

[@alexandracook9388]

I found this to be the most powerful change yet. It has also changed my mental stance in a way I really didn't expect, as well as my posture. There is something much more grounded and confident when I have my shoulders in alignment. It's like connecting with a different me! And redoing the class this morning I reconnect with the strength of that feeling. I feel calmer as well as more confident when I get shoulder and upper back aligned. In the 6 weeks since taking the class I keep remembering to spiral my arms, it's almost become a good habit (at last I have a good posture habit, hahaha). This has been mind blowing. A massive thank you.

[@JeannieDiBonHypermobility]

Wow! That’s brilliant. For sure our posture changes our emotional state. So great you experienced that.

[@malinichandra6953]

I agree

[@malinichandra6953]

I totally agree with this too

[@nathanspicer2504]

Mind-blowing is a super appropriate term. I'd consulted 3 neurologists, 4 orthopedic surgeons, who-knows how many physical therapists, over 15 years, and none of them had any experience with hypermobility, so they were having me do exercises designed for "normal" people, which only resulted in setbacks and more.pain. Or just taking more X-rays cuz they don't know what else to do Super glad you found some consolation in proper alignment. Utterly insane how much that helps. You think you'd just want proper posture as some cosmetic thing, but YEESH it's so important to all movements Can you explain what you mean by "mental stance"? I'd love to improve that aspect to

[@rosannabreslin]

i just found this video after years of painful scapula winging, causing my ribs and shoulder joints to constantly sublux and awful neck/trap pain due to lack of scapula and serratus awareness. i was never using my arms right! i’ve never felt engagement in my back like this before. THANKYOU ❤

[@JeannieDiBonHypermobility]

That’s great - so glad it helped.

[@Piecesoftheshadow]

I wish I could find someone like you with your knowledge to work with one on one in the US.

[@JeannieDiBonHypermobility]

I do have a list of teachers who have trained with me in the US on my website if it helps. Also look at The Zebra Club to work with me online.

[@Piecesoftheshadow]

@@JeannieDiBonHypermobility Thank you! I will look into all that!

[@martihaa4385]

Jeannie do you have a teacher who has trained with you in Switzerland?

[@malinichandra6953]

Me too!! There’s no help here ! I live in the Sacramento area in California

[@TD-nf1qo]

Oh, wow! I usually don't comment as I watch these on my TV in workout space, but had to come to my computer to say Thank You. This is is, by far, my favorite yet as it really works the areas I have been struggling with most lately. I have been told that I have tight & weak rhomboid muscles...I don't know if this worked those, but I do feel like I did an intense workout with just 3 or 4 reps. lol. Would love to see something for hands and elbows. Thank you so much, you have changed my thinking and my life.

[@JeannieDiBonHypermobility]

You're very welcome!

[@rootzlibrarian]

I LOVE your classes and look forward to them. You often mention the importance of connecting to your posterior chain. Could you do a class on how to make and sustain that connection ? Thank you!

[@JeannieDiBonHypermobility]

Thank you 🙏🏻. Yes that’s a good idea for a class 😀

[@dannyl2997]

About to have 3 shoulder surgeries all before 30 and all labrum tears with no major incident or trauma I can pinpoint besides the hyper-mobility. I grew up playing sports and rock climbing. The 24-7 instability I feel in the serratus movements and scapular winging And lack of literally any progress on so many different pt programs. It Has ruined my life completely and that stress just keeps me so freaking tight and internally rotated. The ques to stay relaxed stay heavy in armpits and not force anything is so huge. This video was great for me and I’m praying this will finally start to help me

[@JeannieDiBonHypermobility]

Thank you for sharing. I hope this helps too.

[@magc5517]

Wow that's challenging 😢. I've had chronic shoulder pain for the last 3 years, and had to quit every sport I liked. I don't have a major injury in the labrum or anywhere around, but it hurts like everything was broken in there 😢. Please comment here if you find anything that helps. Hope you get better soon.

[@catherinebauroth4828]

I am new to your videos, and they are great! I am a personal trainer with hyper mobile EDS. Such a great explanation of the shoulders and shoulder function!!

[@JeannieDiBonHypermobility]

Thank you - so glad to hear

[@createdbygina]

I had shoulder pain for about a week and the day after I did this class the pain was resolved (and has been since, for two days)! Thank you!!

[@JeannieDiBonHypermobility]

That’s fabulous 🙌

[@rebeccamulloney9283]

Brilliant Jeannie thank you! I love the way you explain what’s happening and how it should be. I have relief from just a few reps.

[@JeannieDiBonHypermobility]

You are so welcome!

[@frim_film]

I just found your channel today and it’s perfect timing. My hyper-mobile shoulders have been killing me and following this video has made me feel so much better. Thank you! ❤

[@JeannieDiBonHypermobility]

That’s great to hear.

[@johnkarpierz9147]

@@JeannieDiBonHypermobility This was intense, Jeannie. I took my shirt off for it.

[@malinichandra6953]

Me too

[@johnkarpierz9147]

@@malinichandra6953 You are freeing your nipples?

[@becky_see]

Wow, my second video and I’m so thankful for your content. I was only able to get halfway through the video, which I’m ok with. The video esp in the intro made so much sense and is along with my other findings helping me connect all the dots. I too had the crunchies at about 12. I was looking at photos the other day of my internally rotated shoulders at that age. I started experiencing severe all over body pain at age 20 ~ that was 17 years ago now and it’s been a VERY long journey. I’m feeling hopeful as I see and feel the differences ~ and I’ve tried it all. The thing I’m also connecting with is not being alone~ for so long I felt like the only one, and literally suffered alone. To be able to hear and have someone be able to relate, have the same type of experiences, pain, fatigue, injury, subluxations and so on relieves so much of the burden and alienation. I look forward to sticking with this. Ty again for posting this free content, 🙏🏻💞🤗

[@JeannieDiBonHypermobility]

So glad to hear it’s helpful

[@ailsa7555]

This could be a game changer for me! Thank you.

[@JeannieDiBonHypermobility]

Excellent 👌

[@malinichandra6953]

Same here !!

[@rkarbo1]

Thank you so much, for several years I’ve been dealing with repeated shoulder dislocations due to hEDS and I can tell this is going to make a huge difference

[@JeannieDiBonHypermobility]

I’m so glad to help 🙏🏻

[@elsaburger4217]

How often can/should I do this? 30 years of migraines and FINALLY found a physio who has some understanding of hypermobility and we are starting to put together the pieces of the puzzle! She immediately identified my poor breathing patterns, clenching and bracing of the core (well, my whole body really!). Having to unlearn a LOT of bad habits and forming new ones - it is going to take a lot of time and work but I finally feel like there's some hope for the chronic headaches.

[@JeannieDiBonHypermobility]

Great you’ve found someone who gets it.

[@comet6229]

I feel safe and understood. Thank you so much for all your effort. I am not gonna give up

[@JeannieDiBonHypermobility]

That’s wonderful.

[@celicababeful]

I am sending this to my personal trainer, we've been trying to work out why I am struggling with my left side so much, I can't lift without shaking and weakness... This makes so much sense! Thank you, thank you!

[@JeannieDiBonHypermobility]

Thank you 🙏🏻

[@malinichandra6953]

Yes I’m sending this to my physical therapist as well

[@mauralewiecki157]

Decades of scapular winging and eventually subluxations and dislocation leading to tears in supraspinatus. Finally found a great PT and after months of proper exercises , I am able to swim again, although I am not able to pull hard. Wish I had seen this 11 months ago.

[@JeannieDiBonHypermobility]

Glad you’ve found someone who can help 🙏🏻

[@tanyaphillips9019]

Fantastic video!

[@JeannieDiBonHypermobility]

Thank you very much!

[@malinichandra6953]

Was very good needed that today

[@JeannieDiBonHypermobility]

👍

[@leilaf9211]

wow in the "brushing hair" exercise I have so little control that my ribs and pelvis are automatically trying to compensate. Going super slow to help them sort that out.

[@JeannieDiBonHypermobility]

Hope it helps 🙌

[@leilaf9211]

@@JeannieDiBonHypermobility it really does! You explain so well - I have been doing the exercises 3 times this week and I already have a better sense of where my shoulder is / should be and how to move it. Now to keep going and build that stability! :) Thank you so much for these.

[@plantvera]

great video! especially first half. you are extremely talented at providing visualization cues. We have such poor proprioception that it's a huge help. I've recommended your channel to others, hope it continues to grow and help more people

[@JeannieDiBonHypermobility]

Thanks so much!

[@justseffstuff3308]

Thank you! This is exactly what I'm looking for

[@JeannieDiBonHypermobility]

You're welcome!

[@yms4355]

Thank you SO much!

[@JeannieDiBonHypermobility]

Hope it’s helpful

[@ptaylor3023]

Although I haven’t had a chance to watch all this video, it has made sense of what a physio told me to do the other day. I went to see him via my GP as I’ve hurt my shoulder 3 months ago (same injury as a year earlier, but worse in terms of symptoms/pain). It’s taken me that long to get appointment. Physio told me I have to strengthen my trapezius muscles. Have you got a video on trapezius muscle rehab exercises you can point me to? The physio told me to keep my shoulders up & back, so of course I’m ‘forcing’ it whereas you’ve described it much better what I should be doing, he didn’t offer/give me any rehab exercises. The injury is impacting my day to day life but Physio said he wouldn’t refer me onto anyone, but to come back to him if it keeps flaring, but that I should expect to fully recover in 2 months. Thank you.

[@JeannieDiBonHypermobility]

I don’t tend to work in muscle isolation. Any of my shoulder videos are going to help. I presume they mean mid and low traps?

[@ptaylor3023]

@Jeannie Di Bon he didn’t actually specify & I didn’t think to ask. I will check out your other videos on shoulders. Mine are I would say weak all round. I did the standing test this morning to see where my hands were and they faced back. It took me a few minutes to figure out how to move/rotate shoulders to the position you showed. Is this something that with practice will help muscle memory or will shoulders always be down/forward?

[@tanyaphillips9019]

My back and shoulders are really weak. This video seems perfect for what I am looking for to help strengthen my shoulders. How many times a week would you recommend doing this video?

[@JeannieDiBonHypermobility]

Glad it was helpful. Frequency depends on the individual tolerance levels.

[@cloedster]

Hello Jeannie, thank you so much for this video! I did it yesterday and today am dealing with shoulder and jaw subluxations like never before - what might I have done wrong and should pay attention to next time? Thank you so much!

[@JeannieDiBonHypermobility]

It’s hard to give personal advice without seeing you do it. We always start low - some people start with one rep only. These are small moves - don’t need a lot of muscular force. Go gentle and slow, no forcing into position.

[@cloedster]

@@JeannieDiBonHypermobility I understand, that's helpful, thank you very much!

[@allsortsoflotsofthings]

Loving your videos Jeannie, thank you. Am interested to know if you have any suggestions when someone cannot strengthen the muscles around the joint. This is something I see coming up time and time again. Some of us have a form of myasthenia, mitochondrial dysfunction and/or such poor inherited muscle tone , that it is simply not possible to strengthen them. It seems as though all movement and physiotherapy is aimed at strengthening our muscles, but what about when this isn't possible?

[@JeannieDiBonHypermobility]

So glad you like the videos. I’m not an expert in these conditions but my videos focus more on finding balance, alignment and building awareness. That will give you stability around the joint. Isometric exercises may help too.

[@nathanspicer2504]

Hi, these are remarkable; I'dbeen beyond depressed because it began feeling like I couldn't even exist without a thousand braces or pain, usually both. So super thanks for this Just wondering if you know of anything to do with the hands. I'm an author, and even writing by hand has become extremely painful without using compression sleeves for my fingers an da wrist pad and on and on. I played basketball for 20 minutes the other day, without compression gloves, and I couldn't grip anything for the next 3 days, my hands/fingers hurt so much Thanks again!

[@JeannieDiBonHypermobility]

I’ve got some hand and finger videos on here.

[@nathanspicer2504]

@@JeannieDiBonHypermobility Fantastic, thanks!

[@RuchamaGrace]

I can't be on my knees. For as long as I remember this hurted my knees. It hurts my knees and also the tendons of my quads a lot (They are chronically inflamed) Even the softest matrass does not help. Are there alternative exercises that I can do to train my shoulders? The same problem I have with another exercise on another video of stop engaging the core. I love the movement, but my knees can't handle it. Is there an alternative position to do that exersice?

[@JeannieDiBonHypermobility]

Yes look at the video - the story of 3 cats. I give alternatives.

[@mamaHelku]

Would a soft ball work the same instead of that yoga ring? (Also absolutely grateful for finding your yt videos, I learnt so much!!!)

[@JeannieDiBonHypermobility]

Yes, absolutely 👍. Glad these are helping.

[@tanyaphillips9019]

I have a quick question. I have done this exercise while watching myself in the mirror. I am using my neck muscles too much when doing this. Should I just do TZC videos where I am on my back to decrease neck muscle engagement until my back muscles are stronger? Do you have any other suggestions?

[@JeannieDiBonHypermobility]

Yes, absolutely. I was about to suggest that.

[@tanyaphillips9019]

@@JeannieDiBonHypermobility thank you. My pesky neck muscles try to engage whenever I use my arms.

[@augustkade2384]

What does it mean if my mid-upper back is aching really badly while doing these shoulder exercises?

[@JeannieDiBonHypermobility]

Always good to see a physio if you’re experiencing new pains. Check you are doing them correctly or no other issues.

[@malinichandra6953]

My left shoulder too is high up and not able to bring it down after showing many physical therapists. It’s internally rotated as well. Like you said the deltoids and arm in that side are in pain becoZ of that

[@JeannieDiBonHypermobility]

Glad it was helpful

[@lisagraves3873]

I absolutely need some correction here to relieve my shoulder & neck pain. Heres what happens when I change my upper arm position to make my hands try to go to my side, my elbows pop in to a degree that they press against my body & cause my now sideways turned hands & forearms to be awkwardly way out away from the side of my body. I dk how common this is. Question, does this mean I need to do some sort of elbow retraining exercises 1st, so my elbows won't turn Into my body pushing my forearms & hands out away from my body? Do you have an elbow video? Maybe my elbows at age 52 are just fixed in this crazy position? I have very double jointed elbows with extremely pronounced joints. Ppl tell me those things need to be registered as a ......, they could case damage.

[@JeannieDiBonHypermobility]

Hope the video helps. I can’t give any personal guidance I’m afraid as I don’t know your medical history.

[@granthutchinson5937]

Are there any elasticated shoulder braces available that stop the shoulder joint from dislocating whilst sleeping?

[@JeannieDiBonHypermobility]

I’m not sure. Best way is to build postural tone so that when we sleep, things don’t relax out of joint. But look at The Zebra Club gift guide on my website. There were supports on that.

[@granthutchinson5937]

@@JeannieDiBonHypermobility Thanks for the response. I will take your advice.

[@becky_see]

What size do you suggest getting? I’m 5’ 3” Would 14” be ideal?

[@JeannieDiBonHypermobility]

For what equipment?

[@becky_see]

@@JeannieDiBonHypermobility the Pilates ring

[@JeannieDiBonHypermobility]

@@becky_see the bigger size is best.

[@carlyar5281]

I’m so confused. Two years ago I started doing the shoulder exercises from a video from back then, and they were very helpful. But my collarbone seems to separate from the rest of my shoulder and it’s gotten worse over the last two years. I’m watching this video and hope that would help me, and also because my doctor sent it to me. But I have no problem with external rotation. I have a tremendous problem with internal rotation to the point that I can’t write or brush my teeth. I don’t know what to do. How do I stabilize my collarbone? They separate from my scapula. 😞

[@JeannieDiBonHypermobility]

Could you work 1:1 with a physio first? Sounds like you need someone guiding you.

[@kirbys7799]

Shoulder collapses in bed, and now my Sc joint is swollen. It's been 3 months, with no improvement and my go and physio, don't seem to have any idea what I can do. Will this help?

[@JeannieDiBonHypermobility]

Sorry to hear. I can’t give any personal guidance here as I do t know your history. You can try the class and avoid anything that makes you feel uncomfortable.

[@YaelDavid-n9j]

For me it's always quite the opposite because my father was very strict with Putting the shoulders backwards so that I'm always hyperextending backwards and by now it's very hard for me to understand how to put them where they should be

[@JeannieDiBonHypermobility]

Oh yes, the pull the shoulders back cue will do that.

[@mauralewiecki157]

What about the clicking and popping?

[@JeannieDiBonHypermobility]

Many people click. My shoulders click all the time. But it doesn’t hurt. If it hurts, best to see a medical professional. I can’t give personal guidance on here as I don’t know your history.

[@mamamiafamilygaming6192]

I can’t even feel any of these muscles and turn my shoulders/upper arms it just feels like I’m arching my lower back to push my chest out. I know my Chiro said the muscles between my shoulder blades were offline and needed to wake up but I physically can’t even “feel” them, I sure feel the pain from everything sublaxing and the muscles compensating being overworked but I really wish I had someone to help me hands on know where everything is supposed to be moving. Perioception is so hard for me I had trouble with the pelvic floor exercises too, couldn’t tell if I was relaxing or tensing :(

[@JeannieDiBonHypermobility]

Yes tactile feedback can be really helpful. It’s what I do with my clients.

[@cinmac3]

I have tried to this many times was doing what I needed then you show needed props and couldn't finish because they weren't available very maddening. Too bad

[@JeannieDiBonHypermobility]

A band is needed for this one. But you could use a scarf. Most is no props.

[@cinmac3]

Ok Just the wrong timing, that happened for, I guess.

[@violetfloris9927]

Def int rotate

[@JeannieDiBonHypermobility]

Hope it was helpful