Hypermobility: what it is, symptoms and exercises as a solution

hypermobility is an elasticity in the body tissues that is above normal. This condition can make some yoga postures look more spectacular, and this sometimes means that the problems it can cause us are not taken into account.

The first thing is to keep in mind that in the cases in which an asana is achieved by making use of the excess joint mobility that hypermobility entails, the asana instead of providing a benefit it will accentuate the weakness of our joints. But let’s go by steps.

How do I know if I have hypermobility?

Some people may have it generalized, but it is often present in some joints and not in others.

If your knees bulge behind you when standing up, if when you extend your arms the elbow opens beyond the straight line of the arm, or if you manage to bend your wrist until the thumb touches the forearm, It’s because you have hypermobility.

In yoga or bodywork sessions, do they correct the position of your elbows in postures on four supports (knees and hands)? Do you often get told to bend your knees a bit when standing up? Do you sometimes have the feeling that your arm or leg might slip out of place?

If you answer yes, you most likely have hypermobility.

Problems that excess elasticity can cause

If you’ve ever had a foot or ankle injury, you’ll know how tiring it can be to move when some part of the body can’t participate.

When the tissue is hypermobile, it has less ability to contract, to exert force. This means that, in the movement, other areas of the body will have to carry out that force for it. And, naturally, the areas that work the most will end up being overloaded.

If we do nothing about it, the distribution of force to perform a movement will become less and less uniform. The weak areas will become more and more and the strong areas will accumulate tension and wear out due to excessive use.

When this happens, our movements become less effective and the wear and tear on the body in general is greater. The same as if we continue with our normal life after injuring a leg. After a few days the other suffers.

Applying postural corrections is an emergency solution

A solution to avoid further extending the hypermobile tissues is to create some habits to contain joint hypermobility.

For example, bend your knees a little when we are standing it will neutralize the hyperextension in the back of the legs. Or, if we’re on the floor in four-point pose, twisting our arms a bit so that the inside of our elbows are facing toward the center will bring our arms into line.

What happens is that the person who has hypermobility does not usually detect that he is forcing his joints and only apply these fixes when you remember or when someone alerts you.

Addressing the root of hypermobility requires work on body awareness

If in any position we feel that our back is loaded, we spontaneously look for another position in which the back can rest. detect the sensations of bodily misalignment that produces hyperlaxity is what will allow us to reorganize our position and stop forcing our tissues.

To truly address hypermobility we need to activate the ability to notice and correctly interpret sensations derived from our body position. Just as we do with our loaded back, when we are able to detect the discomfort related to hypermobility, we will spontaneously seek a position in which we can feel more comfortable.

Let’s see a practical example. We are going to focus on the knees to understand what kind of positions and sensations we are referring to.

With hyperlaxity in the knees, when standing, the support of the femur on the tibia will be displaced. It is as if the posterior tissue does not stop the extension of the knee.

Visible aspects: On the outside, the back of the knee will be bulging, as if the knee wanted to bend in the opposite direction. But even if it is so, the person usually thinks that his legs are straight.Internal sensations: As for sensations, we will notice as if someone was pushing our knees back. Discovering this sensation is what will make the person realize that his legs are not in optimal alignment. And once this happens, it will allow the body to find a less forced position.

Tune up body sensors

In order to notice when the knee is flexed, when it is in a neutral position and when it is hyperextended, we have to delve into the sensations that each of the positions gives us.

Can work in front of a mirror to visually validate the position of the knee and then collect the internal sensations that each of the positions gives us:

What sensations of pressure, tightness or effort do we notice in front of and behind the knee? In which area of ​​the inside of the knee do we feel pressure? On which area of ​​the foot does the weight of the body fall?

I recommend take notes of the different sensations in each of the positions until the sensory map becomes clear and sufficiently defined. And during the day, playing to detect the position of the knees to later validate it visually.

After a few weeks, you will find yourself getting uncomfortable every time your knees are hyperextended and you will resolve it spontaneously with a slight flexion.

For the change to be lasting

Now comes the part where you have to hold your ground. It is possible that as you regulate your hypermobility, perhaps some of the yoga postures that you usually practice look different. My recomendation? Take care of your joints.