"What's the Best Exercise for Hypermobility?"

Hypermobility, a condition characterized by joints that easily move beyond the normal range expected, can present unique challenges when it comes to exercise. While it's important to stay active, certain exercises may not be suitable or could even cause injury. This article aims to guide you through the best exercises for hypermobility, focusing on stability, strength, and flexibility.

Understanding Hypermobility and Exercise

Hypermobility can affect people differently, ranging from minor joint laxity to severe joint instability. Exercises should aim to improve joint stability, strengthen the muscles around the joints, and maintain or improve flexibility without overstraining the joints. It's crucial to consult with a healthcare professional or a physiotherapist before starting any new exercise regimen.

Best Exercises for Hypermobility

Stability and Strength Exercises

Strengthening the muscles around your joints is key to improving stability and reducing the risk of injury. Here are some exercises that can help:

• Isometric exercises: These involve holding a position without moving, such as wall push-ups or wall sits. They are low-impact and can help build strength without stressing the joints.
• Resistance band exercises: Resistance bands provide a low-impact way to strengthen muscles. They can be used for exercises like bicep curls, shoulder press, and leg extensions.
• Core exercises: A strong core can help support your entire body and reduce strain on your joints. Planks, bird dogs, and cat-cow stretches are excellent starting points.

Flexibility Exercises

While it might seem counterintuitive, maintaining or improving flexibility is essential for hypermobility. This helps prevent stiffness, which can occur when joints are not used within their full range of motion. Gentle stretching and yoga can be beneficial:

• Gentle stretching: Focus on maintaining a comfortable stretch, avoiding any bouncing or pushing too hard into the stretch.
• Yoga: Yoga poses can help improve flexibility and strength. However, some poses may need to be avoided or modified. Consult with a yoga instructor experienced in working with hypermobile individuals.

Proprioception Exercises

Proprioception is your body's ability to sense its position, movement, and equilibrium. Exercises that improve proprioception can help improve balance and reduce the risk of falls. Examples include:

• Balance exercises: Standing on one leg, heel-to-toe walk, and balancing on a wobble board.
• Proprioceptive exercises: Exercises that involve closing your eyes or performing tasks in different environments to challenge your body's sense of position.

Exercises to Avoid or Modify

Certain exercises may need to be avoided or modified due to the risk of injury or joint strain. These include:

• High-impact exercises like running, jumping, or heavy weightlifting.
• Exercises that involve extreme ranges of motion, such as deep squats or full splits.
• Activities that involve repetitive strain on the joints, like swimming laps or cycling long distances.

When to Seek Professional Help

While this article provides general guidance, it's crucial to remember that everyone's experience with hypermobility is unique. If you're unsure about any exercise or experience pain during or after exercise, consult a healthcare professional or a physiotherapist. They can provide personalized advice and guidance.

Incorporating the right exercises into your routine can significantly improve your joint stability, strength, and flexibility, helping you manage hypermobility more effectively. Always remember to listen to your body and progress at a pace that's comfortable for you.