So you're Marfanoid, eh? I have Ehlers-Danlos, a related connective tissue disease and have spent over half of my life (I'm only 20, but it's still well over a decade) in and out of physical therapy doing balance and conditioning exercises. So here's this:
1. I call it The Crane. Obviously just do what steps you can. Focus on sliding your body weight down through the bottom of your foot and keeping your center of gravity low and tight. Stand on one leg. For example, the left leg. Take your right leg, toes pointed, and bring it up straight in front of you (start with something small, like just 6-12" off the ground). Slowly swing your right leg to the right and back, in a circle, until your right toes are pointing straight behind you. (you can gently drag your toes on the ground as you make the arc if this is difficult) Slowly bend forward at the waist until your torso is parallel with the ground (or as far as you can) while continuing to raise the right leg. Picture a straight line between your torso and your right leg. As your torso dips down, there should be a corresponding rise with the right leg. Work up to getting the torso and right leg parallel with the ground. This is very difficult. Repeat with other leg.
2. Get a Bosu ball or balance board. Anything'll do and anything on them helps.
3. Get 6-8 identical cups and place them in a 18" circle on the ground in front of you. Do 1- or 2-legged squats and with each squat, pick up one of the cups. Work your way clockwise or counter-clockwise around the circle until you have picked up all the cups (maintaining your original position). If 1-legged squats are too difficult, do 2. That's fine. Make yourself reach for those cups and keep your feet in the original position. Then squat and put the cups back in their original positions.
4. Stand on a curb with the front of your feet and your toes hanging off. Raise your toes until you're standing on your heels. This sounds easy but it is not easy AT ALL.
5. Turn around on the curb so you have the front of your feet and toes ON the curb. Raise your heels. Again, much more difficult than it sounds.
6. I just bought a Rip60 suspension set and am madly in love with it. I do 1-legged squats, push ups, etc and it's all a balance game because it is suspended.
7. Buy a 5-20lb kettlebell (whatever you feel comfortable with. I'm currently working with a 10lb) and do 1-legged deadlifts like so: Stand on one leg. We'll use the right leg for this one. So stand on your right leg and hold the kettlebell or dumbell or whatever you're working with in your left hand. Bring the kettlebell across your body and touch it to the ground in front of your right toes. Using your glutes and legs, NOT your back or arms, push your hips forward until you are in the standing position. Repeat.
I'm tired and it's late and that's all I can think of right now. If you want to invest in a TRX/Rip60 or a balance board or bosu ball, feel free to let me know and I have dozens of balance and stabilizing exercises for those pieces of equipment. Also, a medicine ball is great for doing planks and stuff for shoulder stability. If you have a medicine ball you can also do 1- or 2-leg bridges on the ball that is a great hip stabilizing exercise.
Good luck and feel free to message me!
Last edited by KKDMB; 08-08-2012 at 07:33 PM.
Live Clean, Love Hard. Or vice versa.
Female! Height: 5'10.5" HW: 161 SW: 135 CW: 124 GW: Whatever number my body wants to be when I'm eating and moving well - trying to get that muscle mass up.