Yoga for Hypermobility: Benefits, Drawbacks & 5 Practical Guidelines for Secure Practitioners
Loose Joints and Yoga: Navigating Hypermobility on the Mat
Embracing the wiggle in at least one out of ten of us isn't as extraordinary as you'd think. These blessed with bendier bones have the advantage of a wider range of motion—a stretchy attribute that could seem like the dream come true for yoga. However, it's essential to understand the challenges that come with hypermobility on the mat.
At first glance, hypermobility may appear to be a prize in the yoga world, But if left unchecked, this enticing flexibility can lead to a world of pain and instability. It's like having a lazy rubber band that stretches further, but may not always snap back into place effortlessly.
As yoga guides, it's crucial to have a good grasp of hypermobility. Below, we'll dive into the signs of a wobbly wrist, the pros and cons of yoga for hypermobility, and tips for teaching and supporting those with this condition.
Spotting Flexibility Overload
The Brighton Score is a simple, 9-point test that gauges joint laxity and mobility. Here are some pointers on how to pinpoint if you or a student is hypermobile:
Bend, stretch, and pull:
- Can you pull either thumb down to your wrist?
- Can you hyperextend a knee or an elbow by 10 degrees?
- Can you bend your pinky finger back by 90 degrees?
- Can you put your palms flat on the floor without bending your knees?
While yoga enthusiasts often ace these tests, hypermobility is usually evident if they:
- Have bent knees when standing straight with locked legs
- Have arms bowed to the limit
Loose Joints and Their Downsides
Joint Hypermobility Syndrome isn't a disease in a traditional sense. However, those who live with this overabundance of flexibility can encounter pain, stiffness, and a plethora of other symptoms when proper management is lacking. Expect dizziness, fainting, and dislocations on the long list of potential challenges if you've let the lenient ligaments roam free for too long.
Here are three ways loose joints can sabotage your physical health and well-being:
1. Joint Ligament Strain
In hypermobile joints, the supporting muscles are lax, allowing your body weight to fall onto the joint ligaments. Ligaments aren't designed for weight support, so if left unchecked, hypermobility could result in inflammation, rupture, or tears over time.
2. Cartilage Inflammation
When joints move beyond their intended range, the lubricated and protective cartilage can rub together and become inflamed. This can lead to painful, arthritis-like symptoms such as swelling after exercise or at night. Long-term, this friction can cause cartilage to wear away, leading to joint inflammation.
3. Skyrocketing Injury Risk
Hypermobility means increased risk, especially during weight-bearing activities. While muscles are strongest in the mid-point, the extremes leave them weak, making hypermobile folks more prone to sprains, strains, and injuries.
Pro Tip: Want to know more about understanding and practicing yoga safely? Check out our guide to Yoga Anatomy.
Can Yoga Be a Friend to Hypermobility?
Remember the old adage, "With great power comes great responsibility?" Well, that's where hypermobile yogis find themselves. Yoga flexibility might seem like a match made in heaven, but this pairing requires a mindful approach. While yoga does promote flexibility, the secret lies in building strength and stability rather than abusing the already limber areas.
Overstretching in yoga can exacerbate the instability in hypermobile joints, leading to discomfort or injury. The best type of yoga for hypermobility is one that strengthens the muscles surrounding the joints to balance out the excess flexibility.
When practicing yoga with hypermobility syndrome, focus on alignment, use props for support, and refrain from pushing beyond comfortable limits. Pay attention to your body, and let a knowledgeable instructor help guide your practice.
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Teaching Yoga for Hypermobility: 5 Tips for a Gentle Class
Yoga attracts those who have hypermobility in droves because they can execute poses swiftly and efficiently. This might lead you to believe that hypermobility is inherently beneficial for yoga, but the truth is somewhat different. In truth, they are at higher risk of injuring themselves because of their tendency to overextend their already flexible joints in poses, increasing the risk of strains, sprains, and other injuries.
This doesn't mean that yoga is bad for hypermobility; it means we, as yoga teachers, must tread cautiously when guiding the practice of those with hypermobile joint syndrome. Here are five tips to help you teach yoga for hypermobility safely:
1. Lay Off the Hypermobile Praise
Hypermobile students can quickly and easily perform asanas that take others months or even years to master. This natural talent might tempt you to repeatedly praise their abilities or use them as demonstration material. However, overdoing the praise can discourage other students or push the hypermobile student to extend their joints beyond healthy limits.
2. Keep Joints Top of Mind
Remind hypermobile students to maintain proper alignment; excessive stretching can wreak havoc on their already delicate joints, leading to pain or injury. Be on the lookout for:
- Hyper-extended (or locked) knees in standing poses
- Hyper-extended (or locked) elbows in weight-bearing postures
3. Advocate for Mindful Movements
When it comes to asanas, slow and steady often wins the race. Instruct students to focus on proper alignment, and remind them to never push past their limits.
4. Prioritize Strength
Hypermobile students need to work on strengthening their muscles to create stability. This reduces the risk of sprains and injuries in the joints.
5. Offer Feedback
Just like any other student, constructive feedback and gentle physical assistance will help hypermobile students understand how they can improve their alignment. This means tailoring your instructions to meet their unique needs and assisting them in striking the perfect pose.
Pro Tip: Want to learn more about guiding a safe and functional class? Check out our Yoga Cues guide.
The Bottom Line
Yoga isn't about how deep you can bend but how strong you can become. While the hypermobile student's flexibility might allow them to execute certain asanas quickly, the focus should always be on building strength and stability rather than stretching joints beyond their comfort limits.
Keep a mindful approach when teaching yoga for hypermobility, and use it as a path to create a strong, stable, and balanced body that'll serve you well for a lifetime.
Sources
- https://www.shoulderdoc.co.uk/article/645
- https://link.springer.com/article/10.1007/s10067-013-2191-9
Enrichment Data:Here are some key strategies to make practicing and teaching yoga for hypermobility safe and effective:
Best Practices for Safe Yoga with Hypermobility
- Modified Postures: Avoid deep or extreme stretches that could further exacerbate joint instability. Instead, focus on controlled movements and gentle, supportive postures that promote stability and strength.
- Avoid Overstretching: Encourage students to engage their muscles to maintain control and prevent overstretching.
- Relaxation and Breathing Techniques: Incorporate breathing exercises and relaxation techniques to reduce muscle tension and promote mindfulness.
- Use Props and Support: Utilize props like blocks, straps, blankets, or even the wall for support to help maintain proper alignment and reduce strain on the joints.
- Focus on Proprioception: Incorporate exercises that enhance proprioception (awareness of body position and movement) to improve coordination and reduce the risk of injury.
- Collaborate with Healthcare Professionals: Work with physical therapists or healthcare providers to ensure that the yoga practice aligns with the individual's medical needs and capabilities.
Teaching Yoga for Hypermobility
- Educate: Inform students about the risks associated with certain postures and encourage them to listen to their bodies and stop if they experience discomfort.
- Provide Modifications: Offer modifications for each pose to accommodate different levels of flexibility and stability.
- Promote Mindfulness: Foster a mindful practice where students focus on their internal sensations and avoid pushing past pain or discomfort.
- Use Gentle Language: Employ gentle, encouraging language to create a supportive environment and avoid competitive or pushy language that might prompt students to overstretch.
- Collaborate with Healthcare Professionals: Work with physical therapists or healthcare providers to ensure the yoga practice aligns with the individual's medical needs and capabilities.
By adopting these strategies, individuals with hypermobility can enjoy the benefits of yoga while minimizing the risk of injury.
Science plays a pivotal role in understanding Hypermobility and its effects on the body, especially during fitness-and-exercise activities like yoga. Mental-health benefits also come from practicing mindfulness and self-awareness during these sessions. It's essential to understand that while hypermobility might initially seem beneficial for health-and-wellness, it can lead to injuries and instability if not managed properly.
When practicing yoga, it's crucial to employ therapies-and-treatments that focus on building strength and stability—such as correct alignment, using props for support, and modifying poses to prevent overstretching—to ensure a safe and effective fitness journey. With the right approach, yoga can offer numerous health benefits and contribute to overall mental-health well-being.
