Today I am going to talk about hypermobility exercises and specifically discuss how hypermobility and exercise are related. I answer the question: Do people who have hypermobility syndrome need to be careful with their choice of exercise and should they modify their exercise routine?
Hi. I’m Margaret at MelioGuide, and today I’m covering part three of the hypermobility spectrum disorder, hypermobility exercises.
There are no specific “hypermobility exercises”. Instead we will be looking at elements of exercise as it relates to people who are more mobile than the average individual — people who have hypermobility syndrome.
We will discuss specific challenges and modifications you should make to your exercise routine.
I suggest you go back my first blog on this, so that if you’re wanting a clearer definition of what hypermobility syndrome is all about.
Exercise Challenges for People with Hypermobility Syndrome
Individuals who have hypermobility syndrome have several challenges when it comes to exercise.
1. Hypermobility and Posture
The first challenge to hypermobility exercises is maintaining perfect posture. Perfect 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 and our ligaments are starting to yell at us a little bit.
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.
To take that from a neutral position and transfer it into exercise is like a huge step.
It’s so critical for somebody that has hypermobility syndrome to have a teacher that
- Teaches them well
- Looks at how they are moving and makes sure that they are moving within a safe range of motion.
- Makes corrections as they are needed.
2. Hypermobility and Alexander Technique
Physical Therapy for hypermobility syndrome is also important. However, make sure that the practitioner is trained in movements and teaches you proper hypermobility exercise and movements.
Because a lot of people with hypermobility have pain, passive modalities in treatment might not be as effective as learning proper hypermobility exercise and movements. To get out of that pain spectrum you need to learn to move well.
3. Hypermobility and Flexibility (Stretching)
The second challenge to hypermobility exercises is adjusting your stretching routine.
As I mentioned in the blog on yoga and hypermobility learning to stretch the things that are tight, the muscles that are tight, and not over stretching the joints that are already loose. That’s very critical if you have hypermobility syndrome.
4. Hypermobility and Balance
The third challenge to hypermobility exercises is balance.
Because your joints are so much more mobile, you’re not getting proper feedback on your balance.
Your little joint receptors that give your brain that information, the proprioceptors aren’t firing as quickly as those for of individuals who have less mobile joints.
Safe and effective balance exercises and gradual progression of balance exercise is very very critical for individuals that have hypermobility syndrome.
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.
Visit my page dedicated to Joint Health.