Training When You’re “Super Bendy”… or, in Technical Terms, Have Hypermobility

Written by Sandra Avelli

Hypermobility is often characterized by joints that move beyond the normal range of motion, which can sometimes lead to pain or an increased risk of injury. Stabilization training can be an effective way to counteract this by strengthening the muscles and joints and improving overall stability. Here are some proven strategies you may want to consider:

1.  Strength Training:  Focus on movements that strengthen the muscles surrounding hypermobile joints. Exercises such as squats, lunges, and planks can help build strength and support.

2.   Core Stability:  A strong core is essential for overall stability. Incorporate exercises like bridges, side planks, and bird-dogs to enhance core strength.

3.   Balance Exercises:  Improve proprioception and balance with exercises such as single-leg stands, balance board activities, and yoga poses like tree pose.

4.  Controlled Movements:  Practice slow, controlled movements to enhance muscle activation and joint control. Pilates has been found to be particularly beneficial for this.

5.  Flexibility Training:  While flexibility generally isn’t a concern for people with hypermobility, ensuring balanced flexibility across all muscle groups can help address imbalances.

6.  Professional Guidance:  Consider working with a physical therapist or a certified personal trainer who can tailor a program to your specific needs and ensure proper form and technique.

7.  Avoid Overstretching:  Be careful not to overstretch joints, as this can exacerbate hypermobility.

Remember to always listen to your body and progress gradually. If you experience pain or discomfort, it is a warning sign, and you should consult a healthcare provider.

Resources for Further Reading:

- [Hypermobility Syndromes Association (HMSA)](https://www.hypermobility.org/)

- [Ehlers-Danlos Society: Exercise and Physical Therapy](https://www.ehlers-danlos.com/exercise/)

- [NHS: Joint Hypermobility](https://www.nhs.uk/conditions/joint-hypermobility/)

- [American Physical Therapy Association: Hypermobility](https://www.choosept.com/health-tips/hypermobility)

If you have any questions or need personalized advice, consider reaching out to a qualified healthcare professional or a physical therapist with experience in hypermobility.