Isometric Exercises That Help with Hypermobility


You’ve probably heard the term ‘double-jointed’ right? And though you might think the term means super flexible and crazily bendy, it’s actually so much more than that. Hypermobility, the official term, is a common condition that affects more than just your joints – it can also cause extreme pain in several parts of the body. 

What is Hypermobility?

Hypermobility refers to the ability of the joints to move beyond the normal range of motion. The condition can either affect only a few joints or all of them. Because the joints are moving more than what is natural, those with hypermobility tend to be more susceptible to injury. Common symptoms also include back pain or spine conditions like scoliosis, and pain in the knees, fingers, hips and elbows, often making it difficult to exercise.

Isometric exercises are perfect for those with hypermobility, because they don’t extend the muscle in the same way a traditional workout would. By focusing on small, controlled movements, isometrics provide a safe and effective way to get a workout in without possibly causing further damage. They also tend to focus on one area of the body, allowing for targeted muscle stabilization in a few key areas. With that said, here are the best isometric exercises for hypermobility.

Neck: Seated Neck Flexion

Because your spinal cord is located in your neck, it’s essential for people with hypermobility to maintain neck stability to prevent symptoms such as dizziness, headaches, pain, or serious spinal injury.

How it’s done:

  • Begin seated in the starting position holding the Activ5 in your left hand
  • Place the Activ5 between your forehead and both your palms
  • Gently push your forehead into the Activ5

Shoulders: Hook

The shoulder is one of the most mobile joints in the body, which makes it even more prone to injury, especially for those who are hypermobile. This isometric move will help to strengthen the shoulder without straining it or causing excess pain.

How it’s done:

  • Make a fist with your left hand
  • Bend and bring your left elbow up, and keep your forearm parallel to the ground
  • Place the Activ5 with your right hand in front of your left fist, and press
  • Repeat on opposite side

Core: Pull Up

Strengthening the core is beneficial for anyone, but is especially helpful in keeping the body balanced for those with hypermobility. A stronger core will help to support the back and reduce pain, while also providing a sturdy center for the joints.

How it’s done:

  • Begin in the starting position facing a wall
  • Hold the Activ5 in your left hand with a 90-degree bend in your left elbow
  • Press your palm into the Activ5 and squeeze down
  • Repeat on opposite side

Hips: Seated Hip Internal Rotation

The hips are one of the places pain is experienced most often for those with hypermobility. This move will help keep the hips strong and stable while providing a controlled stretch at the same time.

How it’s done:

  • Starting seated in a chair, hold the Activ5 in your left hand
  • Lift your left leg and place the Activ5 on the outside of your lower left leg
  • Rotate your left hip inwards while pressing your lower left leg into the Activ5
  • Repeat on opposite side

When completing these or any exercises, remember to start slowly and focus on controlling your movements. As you experiment with new moves, you may still experience pain, so listen to your body and allow yourself time to slowly ease into a routine.

With the Activ5 smart isometric training device, you can integrate these exercises into your routine anywhere, anytime. When paired with the app for iOS or Android, you can keep track of data like heart rate, strength and progress over time. With a regular routine and continual strengthening of the joints, even hypermobility won’t stop you from getting your fitness on.

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