Welcome to the Bendy Club blog! This week, we’re exploring the wonderful world of Pilates and how it can benefit those living with Hypermobility Spectrum Disorder (HSD) or Ehlers-Danlos Syndrome (EDS). Pilates is a low-impact exercise method that focuses on strength, stability, and positioning, making it an excellent choice for those with hypermobility.
Why Pilates?
Pilates offers a unique form of strength training centered around controlled movements and proper alignment. This makes it particularly beneficial for those with hypermobility, as it can help stabilize joints, build muscle strength, and improve overall body awareness.
Key Benefits of Pilates for Hypermobile Patients
- Improved Core Strength: Pilates exercises target the core muscles, which are crucial for supporting and stabilizing the spine and other joints.
- Enhanced Joint Stability: Through controlled movements, Pilates helps strengthen the muscles around your joints, reducing the risk of dislocations and injuries.
- Increased Body Awareness: Pilates emphasizes mindful movement and body awareness, helping you understand your body’s limits and capabilities.
- Better Posture: By focusing on alignment and proper movement patterns, Pilates can help improve your posture and reduce strain on hypermobile joints.
- Low Impact: Pilates is gentle on the joints, making it a safe and effective form of exercise for those with hypermobility.
Best Pilates Practices for Hypermobile Individuals
- Find a Qualified Instructor: Look for a Pilates instructor experienced in working with hypermobile clients. They can tailor exercises to your specific needs and ensure you practice safely.
- Start Slow: Begin with basic exercises to build a strong foundation. Gradually progress to more advanced movements as your strength and stability improve. It is highly recommended to start with 1 on 1 training classes to learn the basics and begin to build the proprioceptive awareness.
- Focus on Control: Emphasize slow, controlled movements to enhance muscle engagement and joint stability.
- Avoid Overstretching: While flexibility is a component of Pilates, be cautious not to overstretch, as this can exacerbate hypermobility symptoms. Make sure to speak with your trainer and emphasize the importance of performing movements with smaller ranges of motion and lighter weights to prevent injury.
- Consistent Practice: Regular Pilates sessions, ideally 2-3 times per week, can yield the best results in terms of strength and stability.
Real-Life Insight
Sarah, a hypermobile patient, spent years doing yoga and working with chiropractors seeing her condition deteriorate year after year. While these practices can be helpful for some people, those with hypermobility already have too much mobility. During her consultation we recommended her to stop training to increase flexibility and range of motion and instead start Pilates and focus all her efforts on building strength and stability. She found that incorporating Pilates into her routine significantly improved her joint stability and reduced her pain levels. By working with a knowledgeable instructor, she was able to tailor her Pilates practice to her unique needs, leading to a noticeable improvement in her overall quality of life. Sarah’s experience highlights the transformative potential of Pilates for those with hypermobility.
Share Your Journey
We encourage you to share your experiences and connect with others on our social media platforms. By building a supportive community, we can help each other navigate the challenges of living with HSD and EDS.
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Ready to Take the Next Step?
For those seeking personalized guidance, our 1-on-1 coaching program offers tailored support to address your specific needs. With expert advice and a comprehensive plan, you’ll gain the tools and confidence to manage hypermobility and live your best life. Learn more and sign up here.
Thank you for being part of the Bendy Club. Together, we can make a difference!
Warm regards,
The Hypermobile Solutions Team
References
The Ehlers-Danlos Society. Pilates for Hypermobile EDS, https://www.ehlers-danlos.org/wp-content/uploads/2017/08/Fragile_Links_Winter2016_pilates.pdf
Complpilates. (2023, November 28). Pilates for hypermobility: Benefits and Exercises. Complete Pilates. https://complete-pilates.co.uk/pilates-for-hypermobility-benefits-and-exercises/
Home. The Ehlers Danlos Society. https://www.ehlers-danlos.com/
What is HSD?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-hsd/
What is eds?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-eds/
Jovin, D., Atwal, P., Herman, K., Block, N., Maxwell, A. J., Mitakides, J., Maitland, A. M., Saperstein, D., Hamilton, M., Schofield, J., Koby, M., Klinge, P., McElroy, A., Bluestein, L., Chopra, P., Tishler, J., Pocinki, A. G., Varga, J., Dempsey, T., … Lane, K. (2020). Disjointed: Navigating the diagnosis and management of Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorders. Hidden Stripes Publications, Inc.
Smith, C., & Wicks, D. (2017). Understanding Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorder: (previously known as Ehlers-Danlos Syndrome Hypermobility Type & Joint Hypermobility Syndrome, respectively). Redcliff-House Publications.
Cox, C. (2022). Holding it all together when you’re Hypermobile. Journey2Joy
Disclaimer
This blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no provider/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.