Hypermobility is a condition characterised by an increased range of motion in the joints, often allowing individuals to move their limbs beyond the typical limits. (think Inspector Gadget!)

The 3rd most popular form of exercise for hypermobility is PILATES!
Understanding hypermobility is essential for the individuals who have this. It has recently been reported that people with hypermobility maybe more prone to other conditions - such as long Covid - read more in this article from The Guardian here.
What should the exercise goals be for hypermobility?
What our goals are as hypermobile people is to train the joints neutral and the range of movement. To build strength without over working the joints and using our muscles.
Creating strength, stability, stamina all whilst not over working through the joint.
While some people may experience hypermobility without any issues, for others, it can lead to joint pain, instability, and a higher risk of injuries, such as sprains and dislocations. This condition is often hereditary. My mother has it and at 82 can still put her hands under her feet.
Management typically involves strengthening exercises, physical therapy, and PILATES!
Education about joint protection techniques to help those affected and to maintain an active lifestyle while minimising discomfort and complications.
Pilates is an effective way to manage hypermobility by focusing on strength, stability, and body awareness. Here are a few exercises tailored for individuals with hypermobility:
Key Principles
1. Focus on Core Stability: Strengthening the core helps support hypermobile joints.
2. Controlled Movements: Emphasise slow, deliberate movements to improve stability and prevent injury. Working in precision.
3. Avoid Overstretching: Maintain flexibility without pushing joints beyond their limits. (such as pressing the knee out behind the leg)
4. Breath Awareness: Incorporate breath control to enhance movement efficiency and relaxation. (often when one has hypermobile they hold their breath)
Recommended Pilates Exercises
Pelvic Tilts:
o Lie on your back with knees bent and feet flat on the floor. Drag your heels towards you to engage the hamstrings.
o Inhale, then exhale as you tilt your pelvis, hold for a few seconds before releasing.
Bridges:
o From a lying on your back, bend your knees and place your feet hip-width apart, drag your heels towards you.
o Inhale to prepare, then exhale as you lift your pubic bone to you, hold for a count of 10 before lowering. Make sure you are not dropping on either side.
Single-Leg Stretch:
o Lie on your back and bring one knee toward your chest while extending the other leg. (do not change your pelvis in the mat. Light in the top bit of your pelvis and natural curve in the back)
o Inhale to switch legs, exhaling as you pull the knee in with your abdominals. Focus on stabilising your pelvis.
Spine Stretch Forward:
o Sit up tall with legs extended in front of you. Knees bent if need be.
o Inhale to lift your spine, then exhale as you reach forward, keeping your abdominals pulled into your back.
Side-Lying Leg Lifts:
o Lie on your side with your legs stacked. Lift the top leg to hip height, keeping it straight and the bottom leg as well. Lower and lift 10 times.
o Focus on engaging your abdominals to stabilise the pelvis.
Cat-Cow Stretch:
o Start on all fours. Inhale as you arch your back (cow), then exhale draw your chin to your chest as you round your spine (cat).
o This helps promote spinal flexibility while emphasising control.
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