This page was updated July 7, 2020. Thank you.

This very simple exercise is called the “leg mop” and it very much looks like you’re using your foot to mop up a spill. If you’re a spoonie and/or have degenerative disc disease, it’s probably a movement you’ve made a few times trying to avoid bending because of pain, dizziness or any other number of symptoms that get angry. You probably didn’t know you were exercising, but it’s pretty much the same motion, actually.

Of course the motion is sustained until your standing leg gets tired and there are no spills required. For this exercise, it’s not the leg that’s moving that gets the benefit of this exercise so much as the one standing still. The circular motion you perform is mostly to keep yourself balanced; the leg you’re balancing on is the one that benefits the most. Since this exercise requires you to work at maintaining that balance, it also helps to work the core and improves balance and proprioception; big bonuses for us bendy types.

This is a great exercise for people with connective tissue disorders such as Ehlers-Danlos Syndrome, Hypermobility Spectrum Disorders, Lupus, Rheumatoid Arthritis, Fibromyalgia, ME/CFS, and Psoriatic Arthritis.

If you’re afraid this move might be a bit advanced for you, check out these beginning leg exercises you can do laying in bed, on a mat, or a table.

• Leg Lifts for Lumbar Issues
• Side Leg Lifts and IT Band Stretches

This exercise is a great way to work your way up to these ankle exercises, which help build up weak ankles to prevent collapses, sprains and other ankle issues:

• Exercises for Jamming Ankles

Thanks so much for taking a look. I’d love to hear feedback from anyone trying these. I’d also love to hear about other physio and exercise moves you’re doing that help with spoonie problems! Just drop it in the comments! While you’re here, sign up for our newsletter so you don’t miss our next great post!

Looking for more information on how to exercise to improve pain levels and strengthen joints for EDS, visit our Facebook Social Learning Group or Take a look at our Directory of Exercise Topics.