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  • Hypermobility

    Discussion in 'Diet & Nutrition' started by Emily Davis, Jun 22, 2024.

    1. Emily Davis

      Emily Davis New Member

      Jun 2024
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      Can anyone share their go-to fitness routines or exercises that have been particularly effective for managing hypermobility?
    2. admin

      admin Administrator

      Dec 2012
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      Hi @Emily Davis

      Welcome to the forum. I hope this information helps;-

      Managing hypermobility requires a balanced approach focusing on strengthening muscles, improving joint stability, and enhancing overall body awareness. Here are some fitness routines and exercises that have proven effective for individuals with hypermobility:

      1. Strength Training
      Strengthening the muscles around hypermobile joints can help improve stability and reduce the risk of injury. Key exercises include:
      • Bodyweight Exercises: Squats, lunges, and push-ups help build foundational strength.
      • Resistance Bands: These are great for controlled strength training without heavy weights. Exercises like banded squats, lateral band walks, and banded leg presses are beneficial.
      • Free Weights: Incorporate light weights with higher repetitions to avoid overloading joints. Focus on exercises such as bicep curls, tricep extensions, and shoulder presses.
      2. Core Stability
      A strong core supports overall stability and can alleviate strain on hypermobile joints.

      • Planks: Start with basic planks and progress to side planks and variations to target different core muscles.
      • Bird-Dog: This exercise strengthens the core and improves balance.
      • Dead Bugs: Lie on your back with arms and legs raised, slowly lowering opposite arm and leg to the ground.
      3. Low-Impact Cardio
      Cardiovascular exercises that minimize joint stress are ideal.
      • Swimming: Provides a full-body workout without putting stress on the joints.
      • Cycling: Stationary bikes or outdoor cycling help maintain cardiovascular fitness.
      • Elliptical Trainer: Offers a low-impact alternative to running.
      4. Flexibility and Stretching
      While hypermobile individuals often have excessive flexibility, controlled stretching can help maintain muscle health.
      • Dynamic Stretching: Focus on controlled movements that prepare muscles for activity, such as leg swings and arm circles.
      • Yoga: Gentle yoga practices can be beneficial, focusing on strength and stability rather than deep stretching. Poses like tree pose and warrior I help build balance and strength.
      5. Proprioception and Balance Training
      Improving proprioception (body awareness) and balance can enhance joint stability.

      • Balance Boards: Using a balance board or stability ball can improve proprioception.
      • Single-Leg Stands: Practice standing on one leg, progressively increasing the duration and adding movement (e.g., reach forward or to the side).
      • Tandem Walking: Walk in a straight line, placing one foot directly in front of the other to enhance balance.
      Tips for Creating a Routine
      • Consult a Professional: Work with a physical therapist or a trainer experienced in hypermobility to tailor exercises to your needs.
      • Warm-Up and Cool-down: Always start with a warm-up to prepare your joints and muscles and end with a cool-down to aid recovery.
      • Listen to Your Body: Avoid pushing through pain and modify exercises if you feel discomfort.
      • Consistency: Regular practice is key to building strength and stability.
      Example Routine
      Warm-Up (10 minutes)
      • Dynamic stretches: leg swings, arm circles
      • Light cardio: brisk walking or cycling
      Main Workout (30-40 minutes)
      • Strength Training:
        • Squats (3 sets of 12 reps)
        • Resistance band lateral walks (3 sets of 15 steps each side)
        • Bicep curls with light weights (3 sets of 15 reps)
      • Core Stability:
        • Planks (3 sets of 30-60 seconds)
        • Bird-Dog (3 sets of 10 reps each side)
        • Dead Bugs (3 sets of 12 reps)
      Cardio (20 minutes)
      • Choose between swimming, cycling, or elliptical
      Cool Down (10 minutes)
      • Gentle yoga poses: tree pose, child's pose
      • Static stretches: hold each stretch for 20-30 seconds
      Additional Resources
      • Hypermobility Syndromes Association (HMSA): Offers advice and support for managing hypermobility.
      • Ehlers-Danlos Society: Provides information and resources for those with Ehlers-Danlos syndromes, which often involve hypermobility.
      By incorporating these exercises and routines into your fitness plan, you can effectively manage hypermobility, improve joint stability, and enhance overall well-being. Remember to consult with healthcare professionals to ensure your routine is safe and effective for your specific needs.

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