Hypermobility refers to an increased range of motion in the joints, often due to the connective tissues, such as ligaments and tendons, being more elastic than normal. This condition can affect various parts of the body and may lead to joint pain, instability, and an increased risk of injuries. It can be inherited and is often seen in conditions like Ehlers-Danlos Syndrome and Marfan Syndrome. Individuals with hypermobility need tailored exercise routines to manage symptoms, enhance joint stability, and prevent injuries.
Workout Duration and Frequency
To effectively manage hypermobility, engaging in exercise routines for 30 to 60 minutes per session, at least three to five times a week is recommended. Consistency is crucial, as regular exercise helps improve muscle strength, joint stability, and overall physical health.
Stretching Exercises
Child's Pose
The Child's Pose is a gentle stretch that helps to elongate the spine and relax the body.
Steps to Perform:
Kneel on the floor with your big toes touching and knees spread apart.
Sit back on your heels and extend your arms forward, lowering your torso between your thighs.
Rest your forehead on the ground and hold the pose for 30 seconds to 2 minutes, focusing on deep breathing.
Benefits:
Stretches the back, hips, and thighs.
Promotes relaxation and relieves tension in the body.
Improves flexibility.
Emphasize holding the pose for at least 30 seconds to gain the maximum benefits.
Cat-Cow Stretch
The Cat-Cow Stretch improves flexibility and mobility in the spine, helping to relieve tension.
Steps to Perform:
Start on your hands and knees in a tabletop position.
Inhale, arch your back and lift your head and tailbone towards the ceiling (Cow Pose).
Exhale, round your spine, and tuck your chin to your chest (Cat Pose).
Repeat the sequence 10 to 15 times, moving smoothly between the poses.
Benefits:
Enhances spinal flexibility.
Eases tension in the back and neck.
Improves coordination and posture.
Strength Training
Plank
The Plank is excellent for strengthening the core muscles, which is crucial for stabilizing hypermobile joints.
Steps to Perform:
Start in a push-up position with your forearms on the ground and elbows directly beneath your shoulders.
Keep your body in a straight line from head to heels.
Hold the position for 20 to 60 seconds, ensuring proper form without sagging hips.
Variations:
Modified Plank: Perform on your knees for a less intense version.
Side Plank: Focuses more on the oblique muscles.
Bridges
Bridges help stabilize the lower back and strengthen the glutes and hamstrings.
Steps to Perform:
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Lift your hips towards the ceiling, squeezing your glutes.
Hold the position for a few seconds before lowering back down.
Perform 10 to 15 repetitions.
Benefits:
Strengthens the glutes, hamstrings, and lower back.
Improves hip stability and mobility.
Helps in maintaining proper alignment and posture.
Low-Impact Cardio
Walking
Walking is a low-impact activity that benefits cardiovascular health without stressing the joints.
Benefits:
Enhances cardiovascular fitness.
Improves mood and energy levels.
It can be easily incorporated into daily routines.
Tips:
Aim for at least 30 minutes of walking a day.
Use supportive footwear to protect your joints.
Incorporate varied terrain to challenge different muscle groups.
Cycling
Cycling provides a good cardiovascular workout while being gentle on the joints.
Benefits:
Strengthens the legs and improves cardiovascular health.
Low impact, reducing the risk of joint injuries.
Precautions:
Ensure proper bike setup to avoid strain on the knees and back.
Start with short sessions and gradually increase the duration.
Cooling Down
Cooling down after exercise is essential to prevent injuries and support muscle recovery. Include gentle stretching and deep breathing exercises for 5 to 10 minutes to help your body transition from the workout state to rest.
Hydration and Nutrition
Staying hydrated is crucial for overall health and muscle function. Drink plenty of water before, during, and after exercise. A balanced diet rich in protein, healthy fats, and carbohydrates supports muscle repair and provides the energy needed for regular physical activity.
Conclusion
Before starting any new exercise routine, it is advisable to consult with a healthcare professional or a fitness expert, especially if you have hypermobility. Regular exercise tailored to your condition can significantly help manage symptoms, improve joint stability, and enhance your overall quality of life.
If you found these exercises helpful, consider incorporating them into your routine to manage hypermobility effectively! Click here to learn more about maintaining a healthy lifestyle with hypermobility.
References:
Decoster, L. C., & Vailas, J. C. (2003). Functional Anatomy and Biomechanics of Tendons and Ligaments. Physical Therapy in Sport, 4(3), 140-148.
Pacey, V., Tofts, L., Adams, R. D., Munn, J., & Nicholson, L. L. (2010). Exercise Therapy for Children with Hypermobile Joints. American Journal of Sports Medicine, 38(1), 148-158.
Simmonds, J. V., & Keer, R. J. (2007). Hypermobility and the Hypermobility Syndrome. Physiotherapy, 93(4), 221-231.
Castori, M., & Voermans, N. C. (2014). Ehlers-Danlos Syndrome and Hypermobility Spectrum Disorders. Rheumatology International, 34(6), 825-836.