How are hypermobility and exercise related? Do people who are hypermobile need to be careful with their choice of exercise and should they modify their exercise routine?
Hypermobility and Exercise
Hi. I’m Margaret at MelioGuide, and today I’m covering part three of the hypermobility spectrum disorder. And we’re looking specifically at elements of exercise at it relates to people who are more mobile than the average individual, hence hypermobile.
I suggest you go back my first blog on this, so that if you’re wanting a clearer definition of what being hypermobile is all about.
So, individuals that are hypermobile have several challenges when it comes to exercise. We’re always talking about the importance of good posture. Well, good posture is much easier to obtain if you have normal mobility. Because if somebody with normal mobility goes out of range, we can start feeling it, we can feel the tightness in the joints, you know, our ligaments are starting to yell at us a little bit.
But individuals that are hypermobile, well, they can put in… I know I have hypermobile knees and I used to just be able to stand with my knees way back for the longest time, and my hips forward. But I wasn’t as hypermobile through my spine, so my lower body never told me about it but my upper body did. But if you’re hypermobile in many places in your body, you never get that cueing about what your neutral body position needs to be.
And then, to take that from a neutral position and transfer it into exercise is like a huge step. And so, it’s so critical for somebody that is hypermobile to have a teacher that A, teaches them well, B, looks at how you’re moving and makes sure that you’re moving within a safe range of motion, and then C, makes corrections as you need them.
And so, at the hypermobility.org website, they talk about the “Alexander technique,” and that, as well as the importance of physical therapy, as long as the practitioner is trained in movements and teaching you movements, as opposed to passive modalities in treatment because a lot of people with hypermobility have pain. But to get out of that pain spectrum you need to learn to move well.
So, posture being one, the second one is adjusting your stretching routine so often, as I mentioned in the second podcast on yoga, the second blog, like the feeling of stretching, but it’s learning to stretch the things that are tight, the muscles that are tight, and not over stretching the joints that are already loose. So, that’s very critical if you have a hypermobility issue.
And then, thirdly, is balance. Because your joints are so much more mobile, you’re not getting the same feedback. Your little joint receptors that give your brain that information as where you are in space, you’re proprioceptors aren’t firing as quickly as those for of individuals who have less mobile joints. And so, safe and effective balance exercises and gradual progression of balance exercise is very very critical for individuals that are hypermobile.
So, I encourage you to look at the hypermobility website. The link is at the end of the blog for more information and guidance. And hopefully, your persistence in safe movement for yourself will only lead to you having a healthier, stronger body.
Thank you for tuning in. I’m Margaret from MelioGuide.
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