Too Flexible? Try These Exercises for Improving Hypermobility
Video taken from the channel: GMB Fitness
I Was Born With Loose Joints | Living In Constant Pain | Benign Joint Hypermobility Syndrome
Video taken from the channel: Julie Gomez
The Beighton Score | Generalized Joint Hypermobility (Laxity)
Video taken from the channel: Physiotutors
Hypermobility Exercises
Video taken from the channel: Margaret Martin, Physical Therapist
Joint hypermobility syndrome and joint instability with Prolotherapist Danielle Matias, MMS, PA-C
Video taken from the channel: Caring Medical
What is the link between joint hypermobility and anxiety? | Dr Jessica Eccles
Video taken from the channel: acmedsci
Hypermobility-Mayo Clinic
Video taken from the channel: Mayo Clinic
With hypermobility, you want to work on strengthening and adding flexibility to your joints. You could begin incorporating the following simple joint-building exercises into your workout. You should be sure to warm up and cool down after each exercise session. As with these exercises.Conditions that could potentially cause hypermobility include: If you have joint hypermobility syndrome, treatment will focus on relieving pain and strengthening the joint.
Do exercises.What Causes a Hypermobility Disorder? There are a number of factors that determine the stability and mobility of a joint. Examples include – the shape of the bones, training, previous injury, muscle strength and proprioception (how we perceive the position and movement of our joints).Core exercises, when done properly, benefit the back and abdominal muscles, which in turn protect your spine.
Core exercises for hypermobility help you establish and maintain a neutral position so that your movements and exercises are executed without causing hypermobility of the joints. Components of Core Exercises for Hypermobility.There are various treatments available for Hypermobility syndrome and exercise can be one of the most essential parts of the treatment procedure. Physical therapy is one of the best ways to treat hypermobility syndrome.
Occupational therapy for hypermobiity syndrome may involve educating the patient with all the alternative ways for carrying out a specific task.The condition tends to run in families. Symptoms of hypermobility syndrome include joint pain. People with hypermobility syndrome are more susceptible to injury, including dislocations and sprains. Anti-inflammatory drugs can help with joint pain.
Exercise can strengthen muscles, providing stability.Treatment. Simple things can help with this condition, such as: Exercise. It’s a good idea to strengthen the muscles around loose joints.
For some people, doctors recommend splints, braces, or.A 2017 article in the Journal of Education, Health and Sport recommended stabilization exercises for people with hypermobility. These movements rely on closed kinetic chain exercises, which increase muscle awareness and work many joints.
Examples include power squats and rowing.In most people, joint hypermobility causes no problems and requires no treatment. But in some people, hypermobility causes joint pain and may result in a higher incidence of dislocations and sprains. Your doctor might suggest physical therapy to help strengthen the muscles surrounding these joints.If you have joint hypermobility that doesn’t cause any problems, treatment is not necessary.
However, you may need treatment and support if you have joint hypermobility syndrome (JHS), which causes a wide range of symptoms, including joint pain and digestive problems. Some of the main treatments for JHS are outlined below. Self care.Hypermobility may be associated with muscle and joint pain that is especially worse with activity and at night. Joint protection techniques, improving muscle tone and muscle strength, help reduce pain and prevent repeated injuries to children with hypermobility.
One of the main causes of joint hypermobility is thought to be genetically-determined changes to a type of protein called collagen. Collagen is found throughout the body – for example, in skin and ligaments (the tough bands that link two bones together at a joint). If collagen is weaker than it should be, tissues in the body will be fragile.What causes joint hypermobility syndrome. Joint hypermobility syndrome usually runs in families and cannot be prevented.
Usually, the joints are loose and stretchy because the tissues that should make them stronger and support them are weak. The weakness is because the collagen that strengthens the tissues is different from other people’s.Learn more about the causes, treatments, and prevention. Joint hypermobility syndrome: Kegel exercises may help to strengthen the muscles.
However, there is.Most people who suffer from TMJ hypermobility open beyond 50mm, and might experience what we call an “eminence click”. It can occur on one side or both, and is sometimes confused as being a disc displacement with reduction.
There is a pretty simple screen I use to assess if someone has systemic hypermobility when they see me for an evaluation.
List of related literature:
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| from Kelley’s Textbook of Rheumatology E-Book |
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| from The Complementary Therapist’s Guide to Conventional Medicine E-Book: A Textbook and Study Course |
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| from Adapted Physical Education and Sport |
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| from Campbell’s Operative Orthopaedics E-Book |
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| from Orthopedic Physical Assessment E-Book |
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| from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult |
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| from Athletic Training and Sports Medicine |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Mosby’s Fundamentals of Therapeutic Massage E-Book |
83 comments
I got diagnosed with hypermobility at 4 weeks and i wantto learn more about it
We’re really glad that you find this helpful we love sharing science that can impact people’s lives direct from our researchers.
I’m currently in the process of trying to be diagnosed with EDS, I find hearing pads or microwaveable stuffed animals to be nice and I’m thinking about investing in a full body maternity pillow to support all my joints while I’m resting lol, I hear it works for ppl that aren’t expecting too ��
I have POTS, not EDS. But, my every doctor since I was a teenager mentioned hypermobility. I didn’t know it was an issue until I got POTS.
I know you are trying to relieve patients stress around exercise, and all but this definitely can make those of us eds patients struggling to get validation feel even more hopeless.
If you are experiencing pain because you are hypermobile THATS A PROBLEM. If you are not exercise because your in pain that’s a problem… That should be validated and understood.
Often medical professionals have no about what chronic illness is actually like for those suffering on a daily basis.
In reality the management of your conditions should suit your needs.
If it’s too uncomfortable to do something or you have pain after you do it. YOU HAVE PUSHED YOUR SELF TOO FAR.
Don’t let people tell you this stupid stuff about how exercise will make it all better maybe it won’t for you. ❤️
Wondering if the Yoga community knows about this and if there practice could cause this.
Has this doc heard of functional patterns training methodology? I think I should help in curing hyperflaccid tissues without the intervention of medication. Just a though.
I am 15 I have dwarfism and I have hyper mobility
I’m proud to have them so I get treated as a kid >:)
I look 8 but I’m 15!
Bye
I have exactly the same condition, i can’t even do PE at school!
I had no idea. I have hypermobility and anxiety (plus dealt with depression for a while). Never thought they could be connected. Thank you for this research
My physical therapist was so amazed seeing the way my body can bend. Apparently it’s why my spine hurts ��
I have hypermobility and I m about to get treatment with my bite problem. Actually wearing a headgear for my underbite. So I was wondering how common is ot to be hyper mobile in tmj? I’m not saying I have it cause I don’t know…
Hi. I don’t consider myself an anxious person but what you said about fight or flight mode resonated with me.
I grew up experiencing domestic violence so I feel like my fight or flight meter so to speak is off baseline. So what I feel is normal to me may be anxiety I just have adapted stratagies maybe or I’m just used to it?
I’ve read some material on Adverse Childhood Experiences and the link with chronic illnesses /disorders and I score a 7/10 on the ACE test.
I would be interested in taking part In any future studys
All the best with your research x
I feel your pain so much I found out I was hypermobile like a year ago I’m 18 I’m always in pain right now my back hurts and spine and have to go to the doctor recently had hip surgery and while I had torn my hip a couple months later I had dislocated my knee so I’m in so so much pain I’m so depressed and just need it to go away
I’m 16 I have it too ��♀️ dislocated my knee twice and thumb so be careful just starting physio so I can hopefully go back to rugby no one ever seems to understand how painful it is when you explain
Wow, this makes so much sense! Thank you so much for looking into this.
I’m almost 30 and I can do all these things and I have a very hypermobile shoulder that is painful to use. How do I get help for this?
Thank you so much, this makes so much sense. I was recently diagnosed with Ehlers-Danlos type 3 hyper mobile. When I was woken up for school by my mom back in the day I would go into full panic attacksI mean I was hysterical and terrified even screaming once sitting/standing up after being woken up. And I did not have any “previous trauma” to cause this. The whole time the reason has been medical, and finally after 15 years now I know why. Thank you❤️
Very interesting, I score highly for JHS and suffered anxiety even as a young child, my daughter the same, all intensified with periods and menopause!
And some people say it’s all in our head.. thank you so much for this
Maybe this explains some of my problems i have with my joints. The doctors couldnt find anything ��
I just got diagnosed with this today… omg you just described my life
I have hyper mobility and i had constant knee dislocations, scoliosis which lead to a brace, and constant ankle sprains. Had two mpfl reconstructions ��
I believe the requirements were changed a year agoit’s no longer called hyper mobile benign syndrome it’s EDS and there’s 10 or more variationsyou need to get the blood test to see what type you haveI can relate to everything you sayI’m twice your age and suffered my entire life and just got dxbut a genetics dr is who does the official dx. Though a good rheumatoid doc is critical. I’ve never not been in pain. I have the Kyphoscolosis form. And yes the supermarket/froz are, and winterit kills. I usually have 5 layers on and my blankets and heat pads are my life. Do you see pain management?? Do you have any of the co morbid issues?gastroparesis or other gastric issues, dysautinomia, scoliosis, mast cell activation disorder? Usually every part of our body is affected. It sucks. And there’s no cure. It’s progressive, but everyone has different levels.
I loved this so much I just got diagnosed with hyper-mobility syndrome (actually cause I sprained my back the physical therapist diagnosed me��) ah yeah and my whole almost 15 years of living I’ve had severe anxiety. -oh yeah and for anyone wondering I sprained my back because I’m hyper mobil oof
I have so many problems with my left arm and schoulder and turned out it’s just my hypermobility
Thankyou for sharing.. I have this but my husband thinks it’s not a real thing! ��
Please look at the stuff on this website. It sounds like your doctor isn’t up-to-date on the official new findings in hypermobility. (I also have this stuff. You’re so right it’s a big problem.) Here’s the website: https://www.ehlers-danlos.com/
i think my boyfriend has this! honestly not sure. he has some type of rare connective tissue disorder but this vid is so helpful. thanks girl:)
Perhaps looking at other options such as strength training to increase muscle mass which in turn can increase balance/stability.
Also supplementing magnesium could be beneficial to decrease heart rate.
I’ve been diagnosed with hyper mobility and hypertonia since I was a baby which causes me to feel tired so easily but people still discard it as just being dramatic and unfit even once I have told them. It’s a pain and very overlooked
There is a great difference between ‘hypermobility’ and ‘hypermobility SYNDROME’. The addition of the word syndrome makes all the difference. People who are hypermobile have no health issues at all and are the wonderful dancers and acrobats. People who have ‘hypermobility SYNDROME’ are in constant pain, just like you….those are the people who have health issues. When those two terms get mixed up, people like you, who actually have the syndrome are not taken seriously because everyone thinks they are just hypermobile….(so not the syndrome)….Hope this helps.
And often times, people who are diagnosed with hypermobility syndrome actually have ‘ehler danlos-hypermobility type’ and are misdiagnosed. Some will never find out though….
Take care of yourself!
Oh my goodness you sound just like me! I was just dx a few days ago with JHMS
Dismantle and Defund the corrupt DSM Psychiatrist Bible-
-FDA-AMA-Psychitrists etc. are Glorified Drug Dealers for Big-Pharma-I was just diagnosed with this after ten years of being tested seronegative for autoimmune diseases. I ended up finally being examined and finding out after breaking my foot and having it never heal. It mostly affects my hands, hips, and legs.
I scored 7, that explains why my friend told me that it isnt normal to stand that way. The only thing I cannot do are the elbows.
I found your channel from your Vet Tech Q&A and I had no idea you had Benign Joint Hypermobility Syndrome! I have EDS which is similar!:)
I am Hypermobile Ehlers Danlos. I never thought of myself as predisposed to anxiety until I nearly bled to death and came down with full-blown POTS. An entire lifestyle of limbic retraining (breath work, walking, yoga, self-hypnosis, etc), fasting, and encouraging acetylcholine have helped me very much.
Why aren’t we asking WHY the amygdala is enlarged in this population? An enlarged amygdala is usually the result of developmental trauma. I want to see research into the correlation between trauma and hypermobility disorders. Maybe the answers lie in treating the trauma and resulting nervous system dysregulation instead of in a medication…
Struck me as interesting that the thumb to forearm test was with the arm in a particular position. Both my thumbs will bend to my arm if I’m holding my arm in front of me but not quite in the position shown. Can you address whether this is significant?
I have ed and swimming in my opinion is the best thing. running would jar my shoulders out of place, I would take my jacket and use it as a sling in njrotc because I really wanted to do it. I ended up getting a doctor’s note that didn’t want saying I couldn’t do it anymore. that completely eliminated my place in the military at all. I also have glaucoma that could be related to my ed, I have heart palpitations, and back pain because of it. my primary care doctor gives little fucks. I am 17 going to be 18 in April and he says that at 90 lb 5″ 4 I am not at all under weight, in fact that perfect. it’s not. it wasn’t.. wtf?!
why is modern medicine constantly searching for molecules, molecules. Do they really believe that molecules can do anything good to people or animals? Do they ever try NATURAL ways before putting molecules inside people’s and animals’ bodies?
interesting i have eds and pots as does my son who is also autistic we both suffer chronic pain sadly the medical profession still treat us like we are crazy even though its been genetically proven you get accused of being a hypochondriac it took 6 hours having a heart attack for them to believe i was in fact having a heart attack thus causing long term damage more doctors need educating on these conditions
This is most interesting and have hyper mobility and fibromyalgia with constant pain which is often severe. My rheumatologist told me there is a relationship between the two.
Girl, I understand your struggle. Although I don’t have this exact diagnosis, I have osteopenia so all of my bones in general are very weak. This makes my alignment of my spine/neck and other joints really easily to mess up. I’m in a lot of pain most of the time also and especially being on my feet/doing such hard lifting and such a physical job never has helped! One thing I’d suggest is maybe trying out like knee braces and any other joints you have that tend to hurt trying to add more support to them when you are work! It’s a pain in the butt but it’s helped add some stability to my joints especially my knees so they don’t hurt quite as bad at the end of the day. I also live by bengay but that really only does temporary relief �� I’ve heard that hemp oil has been really helpful with joint pains but I have yet to try it out, I’m pretty bad about trying new things �� if you ever need to talk about this or want to be kind of a support system for each other let me know! I’m 22 and regularly go to the chiropractor and he always tells me my body shouldn’t look like this for such a young age so I totally relate to you in feeling like an old lady ��
It’s iconic how his intro song is Sofie Dossi’s intro song lol (if u don’t get it she’s a contortionist)
My joints hyperextend too!!! My knees are the worst!! I literally feel your pain
I’ve been on a beta blocker for a few years now (I have continuous PVCs) and it hasn’t stopped my anxiety from developing into panic attacks. I’m on two medications for that now…
I know this is completely of topic �� �� but does anyone here have any tips on the hollow body? I can hold it for 35 secs (YAY!!!) but I’m not seeming to progress. Should I just keep adding time or is yer some kind of excercise/excercises I can do to get that 1 min hold faster?
I am 34 years old and the pain has finally reached a point where, well there are no words to really describe it. We were born into the situation and had no choice. I sure hope you do not progressed to my point. Good luck and one word of advice. Take it very very very easy the rest of your life.
I was told today by a chiropractor that I’m hypermobile. I had no idea that anxiety and hypermobility were linked. I have suffered with great anxiety all my life. I occasionally do take Betablockers for panic attacks.
This video was really interesting to watch.
Dr Eccles should contact a doctor of chiropractic. We all know there is a link between chiropractic and the nervous system.
Thanks so much for posting this! Curious though, the tests were all done with passive movement, i.e. having someone move them for you. I personally test negative on passive, but can actively move them myself beyond 15· ROM fort the major joints, and beyond 100· for pinky fingers.
Wow, found this really interesting! I’m both hypermobile and have anxiety. Would have loved to have been a part of this! Or in future developments.
I have the same thing. Even in summer I bring a coat to go into a store. The switch from hot to cold is so painful and I can feel pain if I even have my wrist exposed and it gets cold. I sprain my body constantly. Noone understands because I seem ok sometimes. Its helpful hearing someone else struggles with something other people tell me they wish they had. Like being more flexible isn’t a good thing. It’s just constant agony
My joints are more hypermobile on one side is this normal with hypermobility?
I am hypermobile + anxiety with panic atacts too. I take setraline it works quite well.
hEDS & severe anxiety disorder here. Gave up on psych meds due to paradoxical reactions. Also gave up on docs for hEDS & arthritis b/c they don’t know what EDS is & assume it’s psychosomatic. Thank u for doing research
I’m a 33 year old dude that’s 5’9 and 192 lbs. I’ve always heard the cracking of joints when kneeling down or doing other things and my hips will sometimes need a good cracking to be loosened up. I have double jointed fingers (only slightly in my pinkies and not at all in my thumbs) and all of my digits are short and fat. I was born with a heart condition (atrial premature tachycardia), and my vision sucks (myopia). I remember being asked in only 2nd grade by someone why I had such small hands. When I was 11, I remember this kindergartener had bigger hands than mine. Mine are still the size of a child’s! Now I can’t help but wonder if this is because of or related to Ehlers-Danlos syndrome.
Ive wondered this since I was a kid thank you for the explanation
I have rlly bendy fingers & thumbs can confirm I have anxiety (not rlly bad but still there.)
My phiso took one look at the way I stand and was like “you have lax joints”. This is what she meat I guess. I scored between a 6 and a 9… So this is why my joint ache…
This is extremely interesting and insightful. It’s always helpful to learn you are not the only person with such symptoms. I will be very interested to know what future treatments results from this research.
I too however have reservations about the medications suggestion but still remain hopeful that a range of alternative treatments can be provided.
On a more positive note I wonder what advantages people who are hyper mobile may have as the condition clearly has implications for the brain as well. This is really exciting research I hope that it continues long into the future and is given the funding and respect it deserves.
I am a hypermobility and depression and anxiety. This is very informative and useful thank you Jessica and acmedsci
Ah a perfect 9. Idk why but i can dislocate my shoulder without pain too… Kinda creepy tbh
Hello Physiotutors,
Is there a article that studied the cut-off level for generalized joint hyper mobility in adults between 20-50 years old? Most articles tested the cut-off with children.
Good informational video’s
Thanks:)
I have it too. I tore my hamstring as it stretched too far or something.
My 4 yr old was diagnosed with hyper mobility after the doctor tried to get a IV in, she flexed her arm/elbow all the way out trying to get away from the needle… I’ve noticed she toe runs after starting Cheerleading.. Now she’s complaining of heel pain.. Is this related to hyper mobility.. What should be my next move?
P.S. Her biological mother is also hyper mobile
I did ballet and contortion but then I got diagnosed with this as well and started getting pain. It’s sad because dance and contortion is my life but I have to stop now because stretching makes the pain increase and makes it worse
I have been diagnosed with Hypermobility Syndrome, my tendons are missing in my fingers, which bend inwards when straightening my fingers, but I don’t have any pain, I take a walk with my dog twice sometimes 3 times a day.
Thank you so much for your work! I am an Ehlers Danlos patient and when I get back to college (medical leave ��) I want to study psychology and go into a similar practice focus. Very cool to learn about myself in this way. ��
Hello! This is fascinating and makes sense to me. Thank you for sharing your knowledge. Would love to know if there is also a link with hypomobility and dyspraxia? Anyway of finding this out?!
I’m 22 and have the same thing. I am in near constant pain, and the rheumatologist told me that my blood work is ‘too normal’ to have EDS Ehlers Danlos Syndrome. I have splints daily & I’m on painkillers daily (which do nothing):(
Interesting. Although I was surprised to hear her solution was to give medication. My immediate thought for a solution was exercise, control the body then that would help control the mind. As it’s all connected.
I feel you! My hypermobility has caused chronic tendonitis everywhere. I also sprain my wrist ligaments everytime I forget I’m not a normal person and lift something heavy carelessly.
this is very interesting. I have benign joint hypermobility and anxiety, I wonder if that could be connected or if the connection only applies for symptomatic joint hypermobility
Idk bc I have hyper mobility and for some reason when I stand my legs bend and I wobble a little do you know why?
Dr Jessica Eccles is now recruiting people for her upcoming study in this area see text below.
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Do you want a copy of your brain scan? Are you flexible? Would you like to help us find out how brain and body interact?
If you’re based within reach of Brighton and Sussex Medical School, England, and can answer yes to 2 or more questions below, she would love to hear from you:
Can you now (or could you ever) place your hands flat on the floor without bending your knees?
Can you now (or could you ever) bend your thumb to touch your forearm?
As a child did you amuse your friends by contorting your body into strange shapes or could you do the splits?
As a child or teenager did your shoulder or kneecap dislocate on more than one occasion?
Do you consider yourself double-jointed?
Taking part involves having your brain scanned for around an hour, completing some questionnaires and having some heart rate and blood pressure measurements. The whole study will last around 2.5 hours. You will be paid you £35 for your time, and you will be offered a picture of your brain should you wish to have a copy. For more information please contact:
Dr Jessica Eccles [email protected] bsms.ac.uk
This study has been approved by the Brighton and Sussex Medical School, Research Governance and Ethics Committee.
I’m beign hypermobility I don’t think normal people can twist their leg all the way around-
For me the anxiety comes from the fear of doing a physical activity that will lead to another dislocation that will not pop back in place without medical treatment. It’s that I don’t want to go back to hospital and maybe have to face surgery
Extremely interesting! So I wonder what the direction of causality is in the link between autism and hypermobility…
si un(e) français(e) vois ce commentaire temps mieux l’hyperflexibilité peut se travailler comme dans certain sport par exemple la GRS ou Gymnastique Rythmique Sportive ou des personne qui ne sont pas hyperflexive le devient a force des entrainement surtout au niveau des jambe et du dot comme des contorsionniste c pour sa que la GRS et si magique mais il ne faut pas négliger les heure de travaille pour attindre se niveau de souplesse voiala good luck for a translation:)
I got eight out of the nine and didn’t want to bend over because of sinus headache when i do so.
The thing is, i was always able to do these stuffs but around the of 17, i started getting a lot of unexplained pains in my elbow, wrist and finger joints. A lot of times, its like needles inside my joints.
Sometimes i would feel pain in my knee also but this is very very rare.
i also have some very localised pains in my chest when i breathe sometimes. I noticed this occurred mainly after i lifted some slightly heavy items or ran a bit too much.
i also have been diagnosed with papi ulticaria since am 13-14. it never truly went away except on my hands.
My family thought these were just some teenage growing up issues.
However, i am now nearly 21yrs old and still experience these on a near daily basis.
Should i see a doctor?? My finances are not great at lot… so its gonna cost me quite a bit
Pretty sure I have this. Just starting the process for a diagnosis. So is chronic fatigue common?