The Shoulder Stability Blueprint: 12 Weeks to Strength & Control
Build Control. Strengthen with Confidence. Move Without Fear.
Want to feel more secure and stable in your shoulders?
This 12-week progressive exercise program is designed for individuals with hEDS or HSD who are ready to build shoulder strength and control safely.
This beginner-friendly program gradually strengthens your shoulders while respecting your body’s limits. No gym required. Just smart, structured training that improves your shoulder stability, strength, and confidence.
Who is this for?
✅ People with hEDS or HSD looking to improve shoulder strength and control (not for acute painful injuries).
✅ Beginners looking for a safe, structured way to start strength training
What’s Included?
✔ 12-week structured program for shoulder stability and strength
✔ Video demonstrations—follow along with ease
✔ Safe, progressive overload approach tailored for hypermobility and beginners
✔ Minimal equipment needed—no gym required
✔ Designed for beginners or those new to strength training
Time Commitment
⏳ 3 sessions per week (each 30 minutes long).
💪 Progressive overload approach—start light and build up strength safely.
What you need
✔ Yoga mat & yoga blocks
✔ Looped resistance band
✔ Dumbbells (2.5#-15 lbs for most people)
✔ Small space
How It Works
- Weeks 1-4: Build the foundation with controlled, low-intensity exercises.
- Weeks 5-8: Increase load and complexity to improve endurance and control.
- Weeks 9-12: Strengthen with more challenging movements to ensure long-term stability.
Stronger Shoulders, More Stability, Less Worry. Struggling with unstable, weak shoulders? If you have hEDS or a history of instability, strength training can feel overwhelming—but it doesn’t have to be. This 12-week program helps you build strength and confidence—safely, from home.