This post is part 2 of my notes from the event below on exercise and hypermobility, focusing on flexibility and proprioception / balance. The first part, on aerobic and strength, should also be useful for those with hypermobility.
Sorry about the poor quality of the photographs - I was sat at the back in quite a brightly lit room - but I thought they were really interesting to see!
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Exercise and Hypermobility
Jason Parry
Clinical Specialist Physiotherapist in Hypermobility
2 September 2018
Event held by Ehlers-Danlos Support UK.
FLEXIBILITY
Background
Hypermobile people can get stiff too! If certain bits of you are hypermobile then other bits can get stiff – the bits that we don’t use as much can get stiff.
Global muscles can overwork, causing them to ache and spasm.
Stretching is still important for people with hypermobility – just be very careful not to hyper-extend or go to extreme ranges – even if it feels comfortable or you can’t feel a stretch.
Can use a mirror to check that you aren’t hyperextending when you stretch.
Posture
We can get pain through poor posture.
Typically, slumping when sitting on the sofa etc.
So, change position regularly so muscles don’t get stiff from being held in the same place.
PROPRIOCEPTION / BALANCE
Proprioception is our body’s ability to sense position and movement within joints. It is how we know where our limbs are in space.
Proprioception is often not fully ‘sharp’ in hypermobile patients.
Relates to co-ordination so hypermobile patients may be clumsy.
But we can improve proprioception!
Good exercises to help improve our proprioception and balance include: tai chi, wii fit, single leg exercises, using mirrors when exercising or moving, taping joints (so when it feels tight then you know when to stop a movement as are hyperextending), balance boards, gym balls, pressure garments.
What are safe exercises? There aren’t any fully ‘off-limits’ exercises, but yoga should be approached with caution due to issues with hyperextending in certain positions.
Make exercise fun! Put on some music, use nice smells, exercise with a friend etc.
Summary
Exercise can . . .
- Help with the pain from stiffness and deconditioning
- Give you more energy to hep with fatigue
- Help improve your overall stability
- Reduce the risk of injury
- Reduce the frequency of dislocations
- Help reduce the symptoms of dysautonomia / POTS
- Help release endorphins and encephalins – aiding mood management
- Mindful movement can help take the fear out of moving and using our bodies
- Enhances overall health and wellbeing
Hope you found it interesting and useful!
Please follow the advice of your doctor as to all medical treatments, supplements, and dietary choices, as set out in my disclaimer. I am not a medical professional, and this is simply my story and the resources that are helpful to me.
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