As a kid, you were the bendy one. The one who could do the splits, touch their nose to their knees and high kick above their head. It generally wasn’t too much of a problem when you were younger – in fact it was fun!! As you have aged, you’ve noticed that you’ve acquired more injuries than expected – rolled ankles, dislocated shoulders and knees, hips have started to jam up. You don’t think of yourself as flexible anymore. In fact, you always feel tight and sore in your joints and certain muscles are always ‘angry’ no matter what you do.

This was how I wound up starting Pilates nearly 20 years ago and now it is a non-negotiable routine multiple times in my week. I didn’t know I was hypermobile - I’m not even sure it was a word in my vocabulary. Unbeknownst to me though, I was in the best possible place to help my super roomy joints become stronger by supporting the muscles surrounding them. Pilates can help hypermobile joints feel ‘safe’ by reducing instability, strengthening the muscles surrounding the joint and creating control in a way the provides confidence with movement and the ability to trust your body again.

What is hypermobility and why does it cause problems?

Hypermobility is a connective tissue disorder – it is a genetic condition and affects all connective tissues in the body. The condition impacts the way collagen is formed in tissues and instead of being uniform and neatly structured the collagen in a hypermobile person is spacious and disorganised. This can result in tissues become super stretchy and moving beyond their expected capabilities. It affects skin, organs, blood vessels, tendons, ligaments, joints and muscles.

There are several different hypermobility conditions the two most prevalent are: Hypermobile spectrum disorder (HSD) and Ehlers Danlos Syndrome (EDS). It is more common in women although can affect men also.

Common symptoms:

Pain
Fatigue
Frequent sprains, strains and dislocations of joints, tendons and ligaments
Instability of the joints i.e. – knee misaligns when walking or running causing pain, fingers hyperextend when writing with a pen.
Co-morbidities:

Hypermobility is an under researched area and not widely understood by medical professionals, but there are strong correlations to those with hypermobility and many other conditions including but not limited to:

POTS (postural orthostatic tachycardia syndrome)
Pelvic floor dysfunction
Migraines
Autism and ADHD
Chronic Fatigue syndrome
Allergies and Mast Cell abonormalities
IBS (irritable bowel syndrome)
Poor proprioception (knowing where your body is in space)
Low bone density
Acid reflux

Strengthening the muscles is key

We cannot change the way hypermobile connective tissue is arranged, and hypermobile joints will always be roomy and prone to injury, however if the structures supporting those roomy joints are strengthened in all directions, the body will have a better chance at supporting itself when impact or sudden change in movement affects it.

Why Pilates + remedial massage is ideal for hypermobile bodies…

Remedial massage is a therapeutic technique that treats and manages soft tissue injuries and chronic muscular conditions such as hypermobility. People experiencing hypermobility will often have muscles that are overworked from attempting to hold unstable joints together. These muscles become tense and painfully less mobile. Manual release of these muscles is very important before beginning a Pilates movement practice to ensure the muscles can strengthen instead of increasing in tension.

Pilates is a full body movement practice focussed on controlled precise movement, co-ordination, core stability, strength and alignment of muscles and joints. Pilates can also assist with:

Increasing proprioception
Increasing balance
Reducing injury risk
Strengthening deep stabilising muscles of core, shoulders, hips, ankles, back and neck
How to approach Pilates when you’re hypermobile

Prioritise joint stability over flexibility

The Instagram reels of reformer Pilates look like a lot of fun with big leg kicks, handstands and roll overs – however if this type of movement is completed without the deep core work first the risk of injury can be greater.
If you find yourself always feeling tight or having to foam roll your legs, hips and back frequently it may be a lack of joint stability relying on muscles that aren’t quite up for the job… YET…. It’s our job to help them be ready.
Movements that push you into unstable end ranges ie – big stretches and certain yoga movements can increase laxity in already unstable joints exacerbating the problems.

Focus on controlled and slow movement

There are no prizes for the client who gets through the most reps, slow and steady is the way. Attention needs to be focussed on the correct muscle taking responsibility for the action and completing fewer (clean) movements with control.B

Begin on the floor

There is something humbling about Pilates on a mat. It is you and your body (+ maybe a couple of small props) learning how to move with intention and control in a co-ordinated and mindful way.
Pilates equipment is fun and adds in resistance in a way we cannot on the floor however hypermobile people need to become aware of their ability and perception of movement BEFORE adding in resistance. We must crawl before we can run.

Work with an experienced instructor

The best way you can achieve stability, trust and confidence in your body is to work with a Pilates instructor who has studied and lived in a body that is hypermobile. As with anything in life - lived in experience is by far the most helpful way to understand and relate to those in the same situation. Alisha has lived in a hypermobile body her whole life and understands with great empathy, the challenges and limitations that exist as a hypermobile person. She can safely guide you through exercises that will gradually improve your ability to move effectively and safely while increasing your confidence in your own body.

Signs you are getting stronger and more stable:

You can ‘trust’ your joints more - do the lunges, dig in the garden and jump on the trampoline.
You are less fatigued - not feeling like your body is fighting to hold itself together.
Improved posture and alignment.
Fewer injuries.
Improved confidence with movement.
Less muscle tension

Where to start if you’re hypermobile

Address any underlying muscle tension to ensure you get the best starting position for your body, by booking in to see Dave in our studio https://clientportal.zandahealth.com/clientportal/propelbody/AppointmentBooking/ClientAppointment
Attend a private 1:1 studio session for dynamic assessment of where your body is at and a discussion of your personal goals and history, a personalised program will be created for you ensuring any injuries are taken into consideration.
Continue with 1:1 sessions or move to a semi-private 4:1 studio class with a personalised program tailored to your needs OR if confident move to a group mat, reformer or studio class. Your instructor will help determine the best fit for you.
Start slow and steady but maintain consistency 1 – 2 times a week is perfect to begin with.

Final thoughts

Hypermobile bodies are not fragile they just need a smarter approach to strengthen from the inside out and provide stability to move with confidence.

Are you ready to feel less fatigue, pain and experience fewer injuries? Let’s get you started. Email us at: admin@propelbody.com.au, call 0409868350 or book your remedial massage or private Pilates session onlinehttps://clientportal.zandahealth.com/clientportal/propelbody/AppointmentBooking/ClientAppointment

Not sure if you’re hypermobile?

A helpful hypermobility self-screening test has recently been developed by Hypermobility Health Connect, which can provide insights and a starting point for a chat with your GP https://hypermobilityhealth.com.au/hypermobility-test/

If you’d like further hypermobility resources, we recommend heading to the Ehlers Danlos webpage https://www.ehlers-danlos.com/eds-hsd-community/ and this wonderful book https://www.redcliffhousepublications.co.uk/product-page/understanding-hypermobile-ehlers-danlos-syndrome-hypermobility-spectrum-disord goes in depth into all things hypermobility – attempting to untangle the web of connections within the disorder.

FAQ’s

Is pilates safe if I'm hypermobile?

Absolutely - It is very helpful to know if you have a hyper mobile diagnosis so we can tailor the program to you and keep you within safe ranges initially to strengthen before moving to your full range and strengthening in that range (as you will require this in real life situations).

how many times a week should I attend a pilates session?

At a minimum 1 weekly session is a great start, if time allows however, 2 - 3 times are ideal. Pilates should make up a portion of your movement routine so be sure to include other helpful activities - walking, swimming, weight training or other enjoyable activities that don’t involve a lot of sudden impact while you regain your strength. The key is to find a movement practice that you enjoy. The best movement is the one that you look forward to and will complete with regular consistency.

What is the difference between yoga and pilates for hypermobile bodies?

Yoga and Pilates do have some overlap (cat/cow stretch), however at their core they are very different. Yoga involves lots of stretchy movements, moving into end ranges and pushing joints past their comfortable ranges to achieve poses, while this can feel nice for some people - it can be quite detrimental in the long term as the joints are moving into instability frequently, exacerbating the current problems experienced by hypermobile bodies. The basis of Pilates is control and centering, strengthening the core stabilising muscles, pelvis, shoulders, knees and ankles before moving in a slow controlled way. This provides the stability hypermobile bodies crave. The movements can become larger and move into end ranges once the core becomes stronger.

Pilates for Hypermobility - How to build strength safely