Season 3 Episode 1 Transcript
There seems to be a spectrum of hypermobility. At one end are people who are particularly flexible in one direction- something always stretches markedly better than the rest of them. This is the kind of thing that is often noticed in a yoga or pilates class, and it’s something that I’ve seen a lot over the years teaching reformer pilates.
At the other end of the spectrum is a connective tissue disorder called Ehlers-Danlos Syndrome, or EDS. This is a fairly serious condition where your connective tissue, which is what holds you together, is weakened. This can cause all sorts of problems, and EDS is not the main focus of today’s episode, although what I’m going to talk about can help.
For me, my hypermobility meant that I was actually very weak, muscularly. I’ll never forget, in my first reformer pilates instructor training over 15 years ago, our master trainer was excellent at encouraging us to adjust the resistance on our reformers during training because it was so exhausting over several days!
So I was doing an upper body exercise on the absolute lightest spring our machines have, and she called the rest of the class over and asked me to continue. First she pointed out the little bitty spring that I was using, and then the obvious muscle strain happening around my shoulder joints (I was wearing a tank top so you could see everything). It was a lesson to not simply assume springloads for people, to actually observe them and make changes based on their form and effort. Because even though I was there to be an instructor, so I presumably should have been able to do everything at what’s considered a ‘normal springload’, my shoulders couldn’t handle it. So making that assumption for me would have been dangerous for my shoulders.
For me, the whole experience showed me that while, for example, my shoulders could come out of their sockets on demand, I could also use the muscles around my joints to help hold them together if I had some more muscles around my joints!
Hypermobility is seen from the outside as being extra flexible, but really it’s not about the muscles- it’s about the connective tissue (CT) being extra stretchy and/or weak. This is a problem because CT doesn’t heal well. When you look at an anatomy picture you’ll see the muscles in red, and you’ll also see white stuff which is the connective tissue. The best image for this is a picture of the back muscles, there’s a triangle of CT over the low back. It’s there to support your low back.
The CT is white both on pictures and in person because it doesn’t get much blood flow. Therefore, it’s slow to heal and easy to re-damage. One of the types of CT are tendons, ligaments are another CT type, so when you do things like sprain an ankle you’re more likely to re-injure that ankle because it’s really hard to fully heal that.
The other thing about hypermobility is that while you’re stretchy and loosey-goosey at your joints, SOMETHING has to hold you together! A lot of times, that something is the CT line that runs from the front of your pelvis up the front of your body to your neck and throat.
This line can get really tense. A lot of hypermobile people have really strong pelvic floors, because that contraction of th epelvic floor muscles has always been part of keeping themselves vertical. It’s not necessarily supposed to be, but that’s how we’ve compensated. There's also sometimes intense tension in the jaw and front of the neck, which can be actual TMJ, or can share some of its symptoms.
Personally, I have a depression, like a channel or an upside down ridge, between the 2 halves of my sternum, the breastbone, and now I think that was caused by this CT tension up the midline of my body while still having extra flexibility- that extra mobility- around my ribcage as a child.
OK, but here’s why this matters. You might not have known you were hypermobile, or you thought you were but outside of party tricks like when I can dislocate my shoulders on demand you didn’t care much about it.
But it does matter, because over time your movement patterns are affecting things like your joints, and how your bones get built, and even things like how your digestion and immune systems can function, because they are’ really made of a lot of CT.
So there’s 2 main things you can do for yourself if you are hypermobile- you can strengthen around your joints, and you can align your movement patterns so the demands of moving through your day are evenly and safely distributed along those joints.
When I say “strengthen around your joints” I mean something specific. Most of the time, when people say “strength training” they’re talking about the big muscle groups- biceps, quads and hamstrings, calves- those sorts of muscles that stick out from your skin and are aesthetically desirable and don’t have much to do with actually stabilizing your joints- they’re more ‘power’ muscles. They’re important, but they’re not the stabilizing muscles that I’m talking about.
Your smaller muscles are the ones that are more responsible for your actual joint stability, and being small there’s 2 things that help them the most:
The second thing you can do takes awareness as well as consistency. Learning properly aligned movement patterns, ways to sit and stand and walk and hold yourself- takes some practice, but really what you’re doing is resetting your habits. These aligned patterns actually feel very comfortable and stable, so it’s not hard to learn them and to practice them and for them to become your new habits.
But that is a different way to move than the usual “exercise” we’ve all experienced.
All this to say that if you recognize hypermobility in yourself, there’s 2 ways I can help you. For one thing, you can keep following me. You’ll learn little bits, from these podcasts and from my freebies like the challenges that I run, and also from the First Steps mini courses I offer, and you can slowly incorporate into your life. Or you can directly work with me. I do take 1:1 clients, and right now as this episode is published the doors are open for my Foot to Forehead Fix, a small group version of my private coaching. Check out PaulasHerbals.com to learn more and to get started!
Listen to the Episode Here
Fun Fact: I'm an herbalist and a movement coach. Not a doctor, or a pharmacist, and not pretending to be one on TV.
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