If you can do these 5 moves, your mobility is higher than normal

Some people are able to move their joints freely and with a well above average range of motion. In the simplest terms, they have more elasticity and therefore are much more flexible than the others. This condition is called hyperflexibility or hypermobility and although it can be a great ally for artists and sportspeople, it can also cause some health complications.

Today the awesome.club wants to propose an exercise test so you can check if your stretching is higher than normal.

The Beighton score is a medical test that allows you to determine a person’s hypermobility. Because it is a concrete diagnosis, it is important that it is made by a specialist. Beighton’s criteria include five flexibility maneuvers and the movements are expertly qualified on a scale of one to nine, including both sides of the body. That is, right hand and left hand correspond to two points if the test can be performed properly with both.

The Beighton test has major and minor criteria. According to him, a person with four or more points has hypermobility. However, although the score indicates important data, it has some flaws, mainly because it does not show how hyperflexibility is distributed in the body and also does not include joints such as shoulders and ankles.

You should extend your arm as much as possible (if you bend your wrist out, the difficulty increases). If the elbow bends backwards, that is, if it is possible to hyperextend the elbow more than 10º, you score one point. The maneuver must be performed with both the right and left arm, and may total two points.

Form a 90º angle at the elbow, flex your wrist inward, stretch your thumb and with the help of your other hand pull it towards your forearm. If you can touch the arm, you get a point. Here you can also add two points, one for each thumb.

There are two versions of this maneuver. According to the first one, you have to put your palm up, grab your little finger with your other hand and pull it down. The process to be carried out in the second version is the same, but it must be done with all the fingers. You must repeat the procedure with both hands and add one point for each hand if your fingers flex more than 90°.

Stand up straight, put all of your weight on one leg, and try to bring your knee back (ie, the opposite of a normal knee bend) as much as you can. Repeat the procedure with the other leg and add one point for each flexion that exceeds 10°.

Stand up straight and bring your legs together. With your feet firmly on the floor and without bending your knees, try to touch the floor with your palms. If you succeed, add one point.

If you scored more than four points on the test, you could be diagnosed with joint hypermobility syndrome, a condition of elasticity that is characterized by abnormalities in collagen fibers and other connective tissue proteins, which are responsible for giving strength and strength to muscles, cartilage and other elements. However, it is impossible to say that you have the syndrome without a formal diagnosis from a doctor.

The syndrome is also called benign hypermobility, because it is possible to live with it. However, it can bring with it some complications such as joint dislocations, tendinitis, subluxations, scoliosis, flat foot, knee arthrosis, varicose veins, hernias and even anxiety and depression.

To prevent this from happening, it is necessary to pay attention to the following recommendations:

Do relaxation exercises such as yoga;

Avoid extreme and high impact sports;

Do muscle strengthening exercises (light weight) and isometric exercises;

Do stretches;

Avoid overloading the joints;

Avoid sedentary lifestyle.

Not having above-normal flexibility is not a problem, it means you are perfect for any kind of sport or activity. However, if for some reason you want to increase your flexibility, there are some exercises that can help, as long as you do them consistently and with medical approval:

Sit with your legs stretched out. Bend the left leg and go over the right. Place your left arm over your bent knee with your elbow to do a back twist. Repeat the procedure with the other side;

Straighten your right leg and bend your left, bringing your foot towards your groin. Keep your balance and lean your body forward, trying to reach your toes. Do the same with the other side;

Lie on your stomach and bend one leg, catching the foot with the hand on the same side. Pull and don’t let the thigh come off the floor. Do the same with the other leg;

Lie on your back, keep one leg straight and bend the other. Grasp your knee and pull towards your chest. The straight leg should not leave the floor. Repeat the process with the other leg;

Sit down, spread your legs as wide as you can and lean your torso forward without bending your knees. Stretch your arms and try to stretch a little more, always controlling your breathing;

Stand up straight and take a long step with your right foot, keeping your knee at a 90° angle. The left knee should almost touch the floor. Stay in the position for a few seconds and repeat the stretch with the other side;

Lie on your back and keep your knees bent. Lift your pelvis and back and keep your arms on the floor, stretched along your body. Always look up.

What was your score? Which test maneuver did you find most complicated? Do you know someone with hyperflexibility who can do a stretch that no one else can? Tell in the comments.