Try these gentle exercises to ease stiff joints
What's the story
Joint hypermobility syndrome, or being double-jointed, affects a significant number of individuals.
If not managed correctly, it can lead to discomfort, recurrent dislocations, and long-term joint issues.
By performing targeted exercises, you can strengthen the muscles surrounding your joints, providing better support and reducing symptoms.
This article outlines five key exercises that can help you manage joint hypermobility effectively.
Isometrics
Strengthening with isometric exercises
Isometric exercises, perfect for hypermobility, are where your muscles contract but your joints don't move.
Push your palms hard against each other and hold for 10 seconds, then repeat five times.
This way, you're effectively strengthening the muscles surrounding the joints without putting additional strain on them or risking displacement.
Core stability
Stability through core workouts
A strong core is essential for overall stability and is particularly beneficial for individuals with hypermobility as it helps support their joints more effectively.
Planks are a fantastic exercise for strengthening your core.
Begin by holding a plank position for 20 seconds and progressively increase your duration as you gain comfort and strength.
Maintain a straight line from your head to your heels to effectively engage your core muscles.
Resistance
Enhancing muscle tone with resistance training
Resistance training is beneficial because it builds muscle mass and tone, which can support and protect joints prone to hypermobility.
Resistance bands are a safe and effective way to incorporate resistance training.
Start with light resistance bands and simple exercises like bicep curls or leg extensions. Concentrate on slow, controlled movements to avoid injury.
Balance
Improving balance and coordination
Why are we talking about it?
Exercises that enhance balance and coordination are vital for individuals with joint hypermobility as they help prevent falls and injuries associated with unstable joints.
Practices such as Tai Chi or gentle yoga poses emphasizing balance are especially advantageous due to their low-impact nature.
These exercises not only improve physical balance but also foster mental focus and relaxation, offering a holistic approach to managing hypermobility.
Flexibility
Flexibility within safe limits
Although hypermobile individuals naturally possess a greater range of motion, it's crucial to focus on flexibility within safe limits to avoid overextension injuries.
Stretches should be done gently and always within a range that does not cause pain or discomfort.
Routine of daily stretches focusing on all major muscle groups can help maintain flexibility without risking joint stability.