As a child, my elbow could easily swing 180⁰ when resting the palm on a surface with fingers pointing forward. My fingertips are in constant “forward bend” when fingers are straightened. In school my gymnastic teacher was concerned at this range and advised to lock elbows when in plank pose or doing push-ups to ensure that they would not hyperextend and snap when I put my body weight on them. At that time, it seemed fun to bend fingers like no one else could in the class. But over time I have learnt that this condition needs special attention not to turn from a blessing into a curse. If you have inherited hypermobility (very commonly a genetic issue which is passed on from someone in the family), you must live wisely to make your body last for your lifetime.
What is hypermobility?
It is when joints have the flexibility beyond the normal. Circus artists, who show off by putting legs behind their heads or pulling head against the calves in a backbend, are hypermobile. It can sometimes be hard to distinguish when hypermobility is a medical problem which requires a diagnose (usually called Ehlers-Danlos syndrome in this case) and when it is just somebody who is a little bendy and can live with this without any problems.
Loose joints are more common among women than men. In general, bendy people have either loose joints inherited from somebody in the family or have worked hard to reduce one primary function of the joint – to offer stability, not only mobility. As far as hypermobility does not cause any pain, it is fine. But what was fun when young will gradually build tensions and imbalances later. Additionally, hypermobility slowly starts to wear down the joints if not addressed properly.
What is causing hypermobility?
I did not know this for a long time that hypermobility is a problem with connective tissue, not bones. Even though it may manifest only in certain joints – in my case fingers, hands, elbows, shoulders, it means that connective tissue and ligaments elsewhere is also affected. The whole body is affected. Hypermobility is mainly due to two proteins which are the building blocks of connective tissue. Collagen is present in the bones, ligaments and skin whereas elastin in ligaments, arteries, also skin. Children have more collagen and elastin in their ligaments and more collagen in their bones which makes them more supple. Same with hypermobile people.
Hypermobility may mean that these proteins are either in abundance or malfunctioning or both. When we age, there is less collagen (and elastin) in the body and people become less elastic. On the outside this can manifest in more and deeper wrinkles and less toned skin. On the inside it is brittle bones and less flexibility in connective tissue. Even bendy people lose elasticity over time. And usually have hard time to come to terms with it.
What are the effects of hypermobility?
Hypermobility affects muscle tone – if a person is not a sporty type, the muscles are too relaxed and over-flexible joints run the risk of dislocation. Sometimes hypermobility can cause skeletal problems which affect posture or cause scoliosis. Looking for a simple example of the importance of addressing hypermobility, I found an analogy with building a house – when the carcass is made out of a soft wood or other lax material, this may affect the whole house in the long-term – cracks and imbalances will appear because the structures are not as stable (remember the story of the Three Little Pigs and their houses – only the one made of stone survived the Big Bad Wolf’s blowing attack). Same with hypermobility.
How to deal with hypermobility?
Rule number one is that the area which is hypermobile, needs strength and balance, not more flexibility. Focus on strength. Do not go to the extremes with excessively bendy joints. Lock them in positions where they are not overextended. Stretch those joints with care. Pay more attention to the areas which do not seem to stretch equally well. Be very aware of your compensation patterns. Ask a personal trainer or somebody knowledgeable to check how you move. Stretch from time to time and check in the mirror – you may be surprised at what you see. And do not show off your overextended joints in extreme positions – this will backfire.
Remember, when a joint is too flexible, something else is bound to get tight and overwork to keep stability in a loose joint. Some muscles will compensate for unreliable ligaments. You need to keep them toned with workouts which support this important mission.
Rule number two is exactly this – to work with the core muscles in the back, stomach and hip joint and ensure that they are strong. Yin yoga is not good for hypermobile people. Extensive stretching is not good for those people regardless of a physical exercise. They should combine yoga with core training and suck, perhaps even visit the gym from time to time. If all goes well, the body will be able to handle this instability without tightness and pain. But for quite many hypermobility means a few sore areas and some tight muscles even though they do not want to admit it. I have come to terms with this topic only recently and wish I had done it earlier. But better late than never.
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