Exercises for persons with Joint Hypermobility Syndromes
Postural Correction
Sternal lift in sitting
Place your hand on your sternum or breast bone.
Lift sternum up toward the ceiling.
o You should feel your weight transfer onto your ischial tuberosities (sit bones)
of your pelvis.
o Shoulder blades will naturally pull down and back, a slight curve will occur at
the low back and abdominals should become engaged.
o Head and neck position will improve with a slight chin tuck.
Perform this correction every 5-6 minutes throughout your day or 10x per hour.
May people find it helpful to link postural correction to an environmental cue, such as
adjusting his/her eye glasses, checking time/email or answering the phone. For example,
every time he/she adjusts the eyeglasses, postural correction is performed.
Postural correction is essential when driving or performing prolonged seated activities.
Deflate lumbar support in seat if available. Perform sternal lift, inflate lumbar support,
adjust rear view mirror. If during your travel, you can no longer see through the rear view
mirror—perform postural correction. Perform postural correction at stop lights and/or
stop signs.
The frequency of postural correction is important as you develop postural musculature
strength. Your body will learn the best alignment and make good posture a habit.
Fidgeting is encouraged. Try to avoid performing a seated task without postural change
for more than 30 minutes to decrease stress on joints.
Isometric Contraction in Neutral joint alignment
Isometric contractions are muscular contractions without moving the affected joint. An
example is tightening your abdominal wall without moving your spine. Your physical
therapist can train you in specific exercise for each painful joint. Most persons will have
to perform strengthening in neutral initially. It is helpful to train your body in neutral
alignment to avoid end range of motion where damage to joint and injury to soft tissue
can occur. Next step is dynamic stabilization.
Dynamic Stabilization in neutral joint alignment
Dynamic stabilization refers to exercises that target your posture muscles that make up
core by keeping your trunk steady while you move one or more of your extremities. (It
doesn't matter which direction you move your arms or legs.)
Stretching versus Muscle Release
Most persons with Hypermobility persons feel the need to stretch out tight sore
muscles. It is important to stretch your musculature without “over doing it” by
extending your joint beyond a healthy range of motion. Muscular release with a ball or
foam roller is an excellent alternative. Remember to breathe through exercises to
improve muscular relaxation. Performing a cardiovascular warm up (5 minutes, break
a sweat) prior to performing stretching or muscular release improves ability to relax
musculature.
Resource list as attached.
Hip musculature: place tennis ball in center of buttock, roll over ball until over tight
musculature. Hold here for 60-120 seconds until muscle relaxes.
IT band: Roll foam roller along the outer edge of your thigh to loose stiff sections.
Thoracic spine:. Lie on back with foam roller perpendicular to your spine. Roll spine
on roller up and down to loosen tightened areas, perform 2-3 minutes.
Lie on foam roller with roller parallel to your spine, head on roller. Place arms at sides
to form a T shape with your body, thumbs down. Lie here 2-3 minutes.
Neck/suboccipitals: Put two tennis balls in a sock under the base of your neck. Rest in
this position for 2-5 minutes to decrease tension and pain.
Yamuna ball body rolling: This can be performed over multiple muscular groups and
is an effective way of performing a mid range of motion stretch.
Psoas release on ball: Lie on your belly with ball between front point of hip and
your belly button. Roll around until you have a stretch soreness, hold here for 90-
120 seconds until a release is felt.
Seated flexion-IR stretch: In sitting turn toes inward to touch each other, slowly bend
forward until tightness or stretch is felt. Continue to breathe deeply. Hold 60-90
seconds 2-3 repetitions, 2x/day
Chest wall: Lie on your back with foam roller along your spine, arm out at sides to
open up front of chest. Lie here 2-3 minutes performing diaphragmatic breathing
Sidelying rotational stretching: Perform with sliding arms or arm circle allowing rib
cage to open. Perform deep breathing to maximize stretch. Avoid overstretching the
shoulder.
Hooklying lumbar rotation: Perform with lying on back, knees bent and feet flat on
surface. Allow legs to fall to right and then left until stretch is felt.
