Hypermobility and postural issues are common challenges faced by many individuals. While flexibility is often celebrated in fitness and athletics, excessive flexibility or hypermobility can lead to joint instability, pain, and an increased risk of injury. Postural issues, on the other hand, can result in chronic pain, reduced mobility, and a decreased quality of life. Strength training offers a powerful solution to these problems by improving joint stability, enhancing posture, and promoting overall musculoskeletal health.

Understanding Hypermobility

Hypermobility is a condition where joints move beyond the normal range of motion. It can be hereditary or develop over time due to repetitive movements or activities. While some people may not experience any symptoms, others may face challenges such as:

• Joint pain and instability: Hypermobile joints are more prone to dislocations and injuries.
• Fatigue: Muscles around hypermobile joints must work harder to maintain stability, leading to fatigue.
• Poor proprioception: Individuals may have difficulty sensing joint position, increasing the risk of falls and injuries.

The Role of Strength Training in Hypermobility

Strength training is essential for managing hypermobility because it helps stabilize joints and enhance muscle control. Here’s how strength training benefits hypermobile individuals:

1. Increased Joint Stability:
   • Strengthening the muscles surrounding hypermobile joints provides necessary support and reduces the risk of dislocations and injuries. Stronger muscles can better control excessive joint movements, leading to improved stability.
2. Improved Muscle Tone and Function:
   • Strength training enhances muscle tone and function, promoting better coordination and proprioception. This improvement in muscle function allows for more precise control of movements, reducing the risk of injury.
3. Enhanced Proprioception:
   • By engaging in strength training exercises, individuals can improve their proprioceptive abilities, enabling them to sense joint positions more accurately. This improvement helps in maintaining balance and preventing falls.
4. Pain Reduction:
   • Strengthening the muscles around hypermobile joints can alleviate pain by reducing stress on the joints. As muscles become stronger, they can better support the joints, leading to a decrease in pain and discomfort.
5. Improved Functional Movement:
   • Strength training enhances overall functional movement patterns, allowing hypermobile individuals to perform daily activities with greater ease and confidence. Improved functional movement can lead to a better quality of life.

Addressing Postural Issues through Strength Training

Postural issues are often the result of muscular imbalances, prolonged sitting, and poor ergonomic practices. These problems can lead to chronic pain, reduced mobility, and a decreased quality of life. Strength training can help address postural issues by:

1. Correcting Muscular Imbalances:
   • Strength training targets weak and underactive muscles, helping to restore balance in the body. By strengthening weak muscles and stretching tight ones, strength training can correct muscular imbalances and improve posture.
2. Enhancing Core Stability:
   • A strong core is essential for maintaining good posture. Strength training exercises that target the core muscles help stabilize the spine and pelvis, reducing the risk of postural issues. A stable core also improves overall body alignment and reduces strain on the lower back.
3. Promoting Better Alignment:
   • Strengthening postural muscles, such as the back, shoulders, and neck, encourages better alignment of the spine and reduces the risk of slouching. Improved alignment can alleviate pressure on the spine and reduce the likelihood of developing chronic pain.
4. Reducing the Risk of Injuries:
   • By improving overall strength and stability, strength training reduces the risk of injuries associated with poor posture. A strong body is better equipped to handle the demands of daily life and withstand the stresses placed on it.

Designing an Effective Strength Training Program

When designing a strength training program for hypermobility and postural improvement, consider the following guidelines:

1. Focus on Functional Movements:
   • Incorporate exercises that mimic real-life movements to improve functional strength and stability. Functional exercises engage multiple muscle groups and promote better movement patterns.
2. Prioritise Core Strength:
   • Include exercises that target the core muscles to enhance stability and support the spine. Planks, bridges, and Russian twists are excellent exercises for building core strength.
3. Use Proper Form:
   • Emphasize correct form and technique to prevent injuries and maximize results. It may be helpful to work with a qualified trainer or physical therapist to ensure proper form and technique.
4. Progress Gradually:
   • Start with light weights and gradually increase the resistance as strength improves. Overloading the joints too quickly can lead to injuries, so it is important to progress at a safe and manageable pace.
5. Incorporate Balance and Proprioception Exercises:
   • Include exercises that challenge balance and proprioception, such as single-leg stands and stability ball exercises. These exercises help improve overall body awareness and control.
6. Stretch Regularly:
   • Stretching helps maintain flexibility and prevent muscle tightness, which can contribute to postural issues. Focus on stretching major muscle groups, especially those prone to tightness, such as the hip flexors, chest, and shoulders.

Strength training is a powerful tool for individuals with hypermobility and postural issues. By enhancing joint stability, improving muscle tone, and promoting better alignment, strength training can alleviate pain, reduce the risk of injuries, and improve overall quality of life. Whether you’re managing hypermobility or seeking to correct postural problems, a well-designed strength training program can help you achieve your goals and enjoy a healthier, more active life.

We highly recommend getting things right the first time with the help of a strength and conditioning coach, personal trainer or excise physiologist. Which of these professionals would best suit your needs will come down to your goals, training history and pre-existing conditions.

If you’d like to speak with us about our recommendations for who would be best suiioted to help you give us a call on 1300 362 311 or send us an email here.