Hypermobility can be painless most of the time, but it often causes joint pain, dislocations, and fatigue. If you want to prevent injuries and pain, it might be time to change your mindset about flexibility and movement. Instead of traditional static stretching, the best way of managing hypermobility effectively is through stabilization exercises. Keep reading to learn how to manage your hypermobility better.
1. Reconsider Static Stretching
When people are struggling with pain or stiffness in their joints, the common solution is regular stretching to loosen everything up. However, these stretches might not be as effective for those managing hypermobility, and can possibly even lead to increased instability. Instead of that, experts like Andy Hsieh suggest stopping stretching and seeing what happens, and whether it can help or hurt your body.
2. Emphasize Strength and Stability
Instead of focusing on flexibility, change your focus to building strength around your joints to avoid hypermobility injuries and feel better in your body. These exercises prioritize your joints resting in their proper positions, which results in greater stability and comfort. Plus, it’s also important to engage the ground during these workouts to anchor your body and prevent any further pain.
3. Activate Stabilising Muscles
There are certain key muscle groups in your body that contribute to stability around the joints. For instance, the latissimus dorsi plays a crucial role in shoulder stability. Activating stability muscles through exercises is a great step forward in managing hypermobility and decreasing injury. Start with simple movements on your hands and knees and press into the ground, slowly graduating to crawling drills. All of these movements teach your body proper positioning and strengthen those target muscle groups.
4. Avoid Overreliance on Weights
Instead of grabbing external weights such as kettlebells or bands, consider using your own bodyweight to work out. This allows your body to master its current weight and provides more stability within each movement. A blend of bodyweight exercises and grounding movements is the perfect foundation for developing joint stability without a higher risk of injury.
5. Incorporate Dynamic Stretching
Going back to the stretching, static stretches may not be the best choice for managing hypermobility, but there is another form that can work better. Dynamic stretching uses movements to stretch your body, instead of just staying in one place the whole time. It can help enhance connective tissue elasticity and improve your performance in physical activities. By modifying your body’s response to dynamic stretching and building muscle while doing so, you can vastly improve your physical capabilities.
Final Thoughts
Managing hypermobility in your life requires a blended approach of increasing your strength and stability. Along with dynamic exercises, add some low-impact activities like swimming, walking, cycling, or yoga into your routine to keep your body strong and healthy. Physical therapy, if needed, can be a great launching point to a greater quality of life. So, treat your joints to some fun exercises today!