Your IMM Virtual Group Prep Guide

Hi, and welcome! If you're reading this, you've signed up for one of our virtual Integral Movement Method (IMM) group sessions, or you are looking to learn more, and I could not be more excited!

Before we begin, I want you to know something: this method is deeply personal to me. Back in 2019, I participated in the original IMM research study as one of the hypermobile participants. At the time, I was a physical therapist who had been diagnosed with Hypermobile Ehlers-Danlos Syndrome (hEDS), and I was searching for a way to feel strong again in my own bendy body. IMM gave that back to me. It changed how I move, how I treat my patients, and how I understand healing itself. Bringing it to the Mermaid Well community feels like a full-circle moment, and you get to be part of it!

This guide will walk you through what IMM is, what to expect in our sessions, how to prepare, and exactly what equipment to have ready (with links). My goal is for you to show up feeling calm, confident, and a little bit excited. Let's dive in.

What Is the Integral Movement Method?

The Integral Movement Method was developed by Jeannie Di Bon, a movement therapist who, like me, lives with hypermobility. After years of training in Pilates, biomechanics, neuroscience, and pain management, she created an approach designed specifically for bodies like ours.

Here's the heart of it: IMM is a no pain, no strain strategy to movement that allows the body to release stress and tension and replace it with a calm nervous system and efficient movement patterns. Rather than pushing, forcing, or "muscling through," we work with your body to help it feel safe enough to let go of tension it may have been holding for years.

This matters enormously for people with hypermobility, connective tissue conditions, POTS, chronic pain, or a dysregulated nervous system. So much of conventional fitness advice — load up the weights, stretch deeper, push harder — can actually destabilize sensitive joints and rev up an already overworked nervous system. IMM takes the opposite path. We calm first, align second, and build strength on a steady foundation. The research behind the method has shown both physical and psychological benefits, and an overwhelming majority of study participants said they'd recommend it to others with hypermobility. I'm living proof of why.

What to Expect in Our Virtual Group Sessions

These sessions are gentle, guided, and welcoming — there's no "advanced" or "behind." Wherever your body is today is exactly where we'll start.

Here's the general flow:

A warm welcome and check-in. We're a community! I'll greet you and help everyone settle in.
Nervous system regulation first. We begin by helping your body shift into a calmer, more receptive state. This is the foundation everything else is built on.
Gentle, guided movement. I'll lead you through IMM-based exercises step by step, with clear cues and modifications offered throughout. Nothing should ever hurt or strain.
Listening and adapting. You are always in charge of your own body. If something doesn't feel right, you modify, rest, or skip — no explanation needed.
A calm close. We'll wind down so you leave feeling grounded and restored rather than depleted.

How to Prepare

A little setup goes a long way toward helping you relax and get the most out of our time together. Here's how to set yourself up for success:

Choose your space. Find a quiet area with enough room to lie down on a mat and move your arms and legs freely in all directions.
Be near a wall and a sturdy chair. We use these for support and balance as needed (more on this below).
Set up your screen. Position your device so you can see it from both the floor and standing. Prop a laptop or tablet up on a chair or shelf if that helps.
Wear comfortable exercise clothing. Choose something comfortable that lets you move and breathe easily.
Hydrate and have water nearby. Keep your water bottle within arm's reach so you can sip as needed.
Arrive a few minutes early. Logging on early lets you settle in, troubleshoot any tech, and start in a calm headspace rather than a rushed one.
Come as you are. No prior experience needed. Curiosity is the only prerequisite.

What Equipment You'll Need

Please gather these items before your session. Most are inexpensive and easy to find, and you may already have several at home. I've included links to make shopping simple — any comparable version will work, so don't stress about exact brands.

Yoga mat — for comfort and cushioning during floor work. Find one here.
9-inch Pilates ball (mini exercise ball) — a small, soft ball we use for gentle support and biofeedback. Find one here.
Tennis ball OR Yoga Tune Up® ball — used for gentle release work. A tennis ball works perfectly if you'd rather not buy anything extra. Tennis ball | Yoga Tune Up balls
Resistance band — a long light to medium band for gentle, supported strengthening. Find one here.
Water bottle — kept handy so you can hydrate as needed. Find one here.

You'll also need access to:

Wall space — for balance and support during certain movements.
A sturdy chair — for balance and seated options. Choose one without wheels.

No special equipment to buy for those last two — just have them within reach before we begin.

A Gentle Reminder Before We Begin

This is your practice. IMM is built on the principle that movement should never cause pain or strain, so you are always invited to rest, modify, or pause. Use your wall and chair anytime you'd like more support. Honoring your body's signals isn't "doing less" — it's the whole point. That's how we teach your nervous system that movement is safe.

I Can't Wait to Move With You

When I found IMM, it gave me my confidence back and I felt strong in my body again! Now I get to pass that gift along to you, and that is exactly why I built Mermaid Well: to bring hope and healing to our community, one ripple at a time.

So gather your gear, find your space, fill your water bottle, and come ready to feel a little more at home in your body. I'll see you there.

With excitement and care, Dr. Kendra Lucas, PT, DPT, NBC-HWC, MCWC Founder, Mermaid Well

The Integral Movement Method was developed by Jeannie Di Bon. To learn more about the method itself, visit jeanniedibon.com.