5 Signs You re Hypermobile and the way to Exercise Securely

 

Hypermobility Exercise Programme | Jeannie Di Bon

Video taken from the channel: Jeannie Di Bon


 

Hypermobility Test

Video taken from the channel: Margaret Martin, Physical Therapist


 

Strengthen Your Hypermobile Core A Home Exercise Approach for EDS, HSD, and Hypermobility

Video taken from the channel: The Ehlers-Danlos Society


 

The Beighton Score | Generalized Joint Hypermobility (Laxity)

Video taken from the channel: Physiotutors


 

Hypermobility Exercises

Video taken from the channel: Margaret Martin, Physical Therapist


 

Hypermobility-Mayo Clinic

Video taken from the channel: Mayo Clinic


 

What is the link between joint hypermobility and anxiety? | Dr Jessica Eccles

Video taken from the channel: acmedsci


Draw a straight 180-degree visual line between the shoulder, elbow, and wrist. If the elbow exceeds a 180-degree straight line, then it can be determined that the elbow is hypermobile.”. You can also do this with your knee, standing with your leg extended in front of you and your foot flat against the wall. Pull your pinky finger backwards and mark one point for each finger that rotates past 90 degrees. Intestinal, Skin, and Other Symptoms.

Note that rating high on the Beighton scale is not an exclusive indicator of hypermobility. You must also show other signs of. 22 Signs You Grew Up With Hypermobility While it’s not uncommon for people to be “double-jointed” in one or two parts of their body, having loose connective tissue in the joints that allows you to easily extend them beyond their normal range of motion can be indicative of hypermobility. Hypermobility tests. The Beighton Scale is a simple way of testing if your joints are hypermobile.

It is broken down into 5 different movements and measures out of a total of 9 points. You are generally considered to be hypermobile if you have a score of 5/9 or more. A hypermobile person can still get stiff muscles like anyone else, says Grayson, and in that case easing yourself out post-training won’t do any harm as long as it’s not painful. Maybe you’re that person whose shoulder dislocated doing something benign, like reaching at an odd angle for a water bottle.

Or perhaps your shoulder simply feels unstable, like it could pop out of the socket at any time. The lack of confidence in your body’s ability to keep you safe. If you’re doing this by yourself, stand sideways in front of a full-length mirror and evaluate one side at a time.

As with elbows, hypermobility in your knees can be difficult to assess on your own. Consider any extent to which you can bend your knees backward from the straight locked position to be an indication of hypermobility. One of the most common issues I must address when strength training with female clientele is hypermobility. As women, we are often hypermobile in one or more areas, and in order to safely and effectively learn to strength train, there are certain positions and cues to be aware of.

Listen to your body. Hold off on exercise when you’re sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.

If you stop exercising for a while, drop back to a lower level of exercise initially. Know your own limits and ability to work safely in heat. Schedule frequent breaks. Take time for rest periods and water breaks in a shaded or air conditioned area. Use a damp rag.

Wipe your face or put it around your neck. Avoid getting sunburn. Use sunscreen and wear a hat if working outside.

Be alert to signs of heat-related illness.

List of related literature:

hypermobile and why?

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from Mosby’s Essential Sciences for Therapeutic Massage E-Book: Anatomy, Physiology, Biomechanics, and Pathology
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Age Old Young Rotator cuff tear, impingement, arthritis (OA), adhesive capsulitis (frozen shoulder), humerus fracture (after fall) Instability, labral tear, AC injury, distal clavicle osteolysis, impingement in athletes 2.

“Netter's Concise Orthopaedic Anatomy” by Jon C. Thompson
from Netter’s Concise Orthopaedic Anatomy
by Jon C. Thompson
Elsevier Health Sciences, 2009

✓ Activity alterations as prescribed by the health care provider, such as avoiding heavy lifting (more than 10 lb), resting after periods of fatigue, getting maximum amounts of rest, and gradually increasing activities to tolerance.

“All-in-One Nursing Care Planning Resource: Medical-Surgical, Pediatric, Maternity, and Psychiatric-Mental Health” by Pamela L. Swearingen
from All-in-One Nursing Care Planning Resource: Medical-Surgical, Pediatric, Maternity, and Psychiatric-Mental Health
by Pamela L. Swearingen
Elsevier Health Sciences, 2015

Tuel SM, Meythaler JM, Cross LL: Cushing’s syndrome from epidural methylprednisolone.

“Essentials of Pain Medicine E-book” by Honorio Benzon, Srinivasa N. Raja, Scott E. Fishman, Spencer S Liu, Steven P Cohen
from Essentials of Pain Medicine E-book
by Honorio Benzon, Srinivasa N. Raja, et. al.
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96 Kotwal PP, Mittal R, Malhotra R. Trapezius transfer for deltoid paralysis.

“Green's Operative Hand Surgery E-Book: Expert Consult: Online and Print” by Scott W. Wolfe, Robert N. Hotchkiss, William C. Pederson, Scott H. Kozin
from Green’s Operative Hand Surgery E-Book: Expert Consult: Online and Print
by Scott W. Wolfe, Robert N. Hotchkiss, et. al.
Elsevier Health Sciences, 2010

Binder RK, Wonisch M, Corra U, et al: Methodological approach to the first and second lactate threshold in incremental cardiopulmonary exercise testing.

“Murray & Nadel's Textbook of Respiratory Medicine E-Book” by Robert C Mason, John F. Murray, Jay A. Nadel, Michael B. Gotway, V.Courtney Broaddus, Joel D Ernst, Talmadge E King, Jr, Stephen C. Lazarus, Arthur Slutsky
from Murray & Nadel’s Textbook of Respiratory Medicine E-Book
by Robert C Mason, John F. Murray, et. al.
Elsevier Health Sciences, 2015

Faghri PD, Rodgers MM, Glaser RM, et al: The effects of functional electrical stimulation on shoulder subluxation, arm function recovery, and shoulder pain in hemiplegic stroke patients, Arch Phys Med Rehabil 75:73-79, 1994.

“Physical Medicine and Rehabilitation E-Book” by Randall L. Braddom
from Physical Medicine and Rehabilitation E-Book
by Randall L. Braddom
Elsevier Health Sciences, 2010

Rx: CTS: Wrist splints, anti­inflammatory medications, PT, surgery for refractory cases or if thenar atrophy, steroid injections (only limited short­term benefit).

“Pocket Neurology” by M. Brandon Westover
from Pocket Neurology
by M. Brandon Westover
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Include in caregiver training strategies the need for exercise, positioning, and activity to prevent secondary complications, such as contractures, deep vein thrombosis (DVT), hypercalcemia, and pressure ulcers.

“Lippincott Manual of Nursing Practice” by Sandra M. Nettina
from Lippincott Manual of Nursing Practice
by Sandra M. Nettina
Wolters Kluwer Health, 2013

✓ Activity restrictions as directed for patient who has had surgery: avoid lifting heavy objects (more than 10 lb) for the first 6 wk, be alert to fatigue, get maximum rest, increase activities gradually to tolerance.

“All-In-One Care Planning Resource E-Book” by Pamela L. Swearingen
from All-In-One Care Planning Resource E-Book
by Pamela L. Swearingen
Elsevier Health Sciences, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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25 comments

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  • 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.

  • Your model in this video? Is he scoring a 9? I didn’t see him touch the floor with the last assessment, so I am guessing he isn’t positive for that test. What about the others? Were you showing us positive results or negative results? Please be clearer.

  • This is very interesting and backs up some other research articles I’ve read about the links between joint hyper mobility and anxiety levels. I am currently working alongside physios as I also score highly on joint hyper mobility (9 on the Beighton score) and I’m suffering with a lot of on-going lower back and leg pain. I’ve previously experienced panic attacks and would say I generally run on nervous energy and the pain I’m experiencing is making this worse. I’ve also found that when I’m stood up for an hour+ that I go very dizzy and often pass out. The doctor I saw yesterday dismissed the idea that my hyper-mobility would link all these factors together. He said that being hyper-mobile is just a physical attribute similar to someone being very tall. However, hearing research such as Dr Eccles, makes me feel like there is more going on and that perhaps my poor circulation, passing out when stood up & general anxiety levels could all be linked to my hyper-mobility. I was really hoping my doctor would take it a bit more seriously and look into this but he seemed to brush it off and got very annoyed at the mention of the word ‘syndrome’.

  • Hello! In the video you said that the use of beta blockers may be beneficial for hypermobile patients — and it is. I was put on beta blockers a couple of months back to help with my POTS and I found that after taking them my joints stabilized more. I believe that it was because the beta blockers slowed down my heart rate therefore making it easier for me to exercise.

  • 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?

  • I have anxiety and found out recently that I have some hypermobility. The hypermobility, along with my work and other factors has led to mild scoliosis and plays a part in the chronic mild pain I’ve had for over a year now.

  • Huh. Idk about the knee elbow stuff as i obviously can’t test it myself but I can bend my pinky up just past 90 degrees on my good hand (left hand pinky was previously broken so its messed up permanantly) and my thumbs bend back to my wrist. o.o didnt even know that’s not normal!

  • I have hypermobility and anxiety. I’m waiting to hear back from Baylor about an Appt with an EDS specialist. It’s nerve wracking but I’m ready for some answers. I would be very interested in the brain scan aspect of this study.

  • 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. ❤️

  • We’re really glad that you find this helpful we love sharing science that can impact people’s lives direct from our researchers.

  • I am from Switzerland so sorry if my english isn’t so good, I understand it but not speak it x) Thank you for this webinar, I started the courses a few days ago (I do 1 day without the course between any session), and I started it with a very negative feeling (except for the fact it was gratis): “I already try so much with my physiotherapists, it won’t work”, “I will probably hurt myself more than helping my body”, “I will do it, but only for proving to my EDS specialists and my assurances that excercices doesn’t work on me and everyone are so stupid”, etc. When I did the first course, I had still a bit of negative feelings (“we almost do nothing, how should they expect to muscle me with that kind of stupid and unhelpful excercice?”) but I did it anyway, in a scientifist way: after the session, I did an excel tabler on my comptuter, write the excercice, quote the difficulty and the pain (1: easy / not additionnal pain, 2: a little difficult / a little extra pain, 3: too difficult / to much pain) and next I wrote the details of what happend. That actually helped me see what are my issues during the course (I actually did the 3rd class today) and made me also see what I CAN do, even if sometimes it’s a little difficult, with extra pain. When I did excercices with my physio, I didn’t remember when I was home what excercice cause me pain, and with my proprioception issus, I was uncapable of explaining what the problem is, less reproduct correctly the excercice at home. With that class, even if I am not always sure doing it right (proprioceptive issues, and again, english is not my first langage so there might be subtility I don’t quite get), I surprise myself doing much better than I thought I will. The webinar helped me not feeling guilty because I take 1 or 2 pauses during the session, because it is too difficult for my body or my brain, and I just need to move, drink, take a break before continuing the exercises. Emotionnaly, it is very important because when I can’t do something the way I want, even if I know it is ok, I get frustrated and even can cry. This video with Jeannie saying “it’s ok, do only 10 minutes or do only 1 over 10 of this movment” really rassure me. I will continue the class, adapting what is needed, and when the confinement is of, I will explain all of that to my specialist and my physiotherapist. I really thougt it will be a lost of time, of energy, maybe even dangerous to start this course but I was wrong. I don’t know if my health issues will really improve, but at least I do my best, and after 8 different physiotherapists who tried to helped me with exercices (I don’t count the other doctors), it was logical for me nothing could help me anymore. I think I was wrong and that is the fact that Ehlers-Danlos is so unknow, espacially in Switzerland, than everyone did their best but didn’t have the knowledge about what to do or not do, it’s not their fault. Every time, they say to me “I don’t know. You know, I don’t have to much EDS patient, oddly enough, they are all in the same family… ;)”. That’s why I spent a part of my time visionning the webinar of Ehlers-Danlos Society, that helped me so much to understand my desease, and if all goes well, my therapist will go to the next conference in Paris (it was reported because of the virus), so thank you for all your precious work. For all the zebras who read this, you are very brave, good luck with your exercices, and take really good care of yourself, you all deserve it 😉

  • Well i’m 22 years old and i’m 9/9.I am also a medical student so if you have this kind of hiperlaxity and hipermobility you can also have a connective tissue disorder like Ehler Danlos syndrome (which i have) or Marfan syndrome etc.I can personally suggest you to see a doctor.

  • 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.

  • 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.

  • 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 was recently diagnosed with joint hyper mobility syndrome and the rheumatologist released me without any further tests or anything. I am in a lot of pain, my fingers keep locking themselves and my jaw just constantly clicks, my right shoulder dislocates so easily and I have this really bad restless leg syndrome and many other things, which is too much to tell now, so I requested to be tested for EDS but my gp instead send me to a neurologist… no clue why

  • 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:)

  • 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

  • omgg i scored 5!! i have hypermobility in my spine as of what my physical therapist told me but also in my knees and elbow, and fingers….

  • I got four, but I can bend my back alot and touch my head with my feet by bending my back, I can also do a needle and I did them with no training and all in 1 day:/

  • 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 have hypermobile joint disorder and social anxiety. Best solutions I’ve found so far have been yoga for the physical pain and beta-blockers for the symptoms of anxiety. I recommend this to anyone who suffers the same.

  • I scored 8 out of 9. It’s never been an issue before, but due to recent changes, I’m beginning to get some joint pain in my knees. Would taking something like glucosamin help or is that only if there’s deterioration of the joints? Maybe exercises to strengthen the knees?

  • This makes so much sense to me! I have hypermobility and anxiety and whenever I go to the doctors I have a very high resting pulse rate! I’m glad to know there is a reason behind it x