Aging with hypermobility

[hididdlyho]

Just wondering if anyone else is hypermobile and what sort of strength building exercise you do? I'm hypermobile to some extent, in most of my joints. I've never sought any medical advice, as I've been fortunate for it not to have caused me any serious health issues so far. I did break a finger a few years ago and the consultant who treated me mentioned it was unusual to see hypermobility in so many arm/hand joints.

I have noticed in the past couple of years I seem to have lost some strength in my arms (I'm 41) and I'm keen to start doing some weights or resistance training to try not to lose too much muscle tone. My elbows do bend slightly backwards, so I find it quite difficult to copy the movements in weight training videos (just been trying 1kg dumbells so far). Is there a fitness program aimed at people with hypermobility, or do you think this is something I should try to see a physio or similar for advice about?

Not a Dr/physio but surely you just don’t extend your arm to the full extent that your joints allow - so you make the muscles do all the work and keep doing all the work and don’t let the weight rest on the hyper mobile joint. - Basically keep the muscles engaged through the whole movement?

I have hypermobile EDS and, although I weight train now, I'd say you have to go really, really slowly in the build up and I certainly needed to do bodyweight exercises only for many months before I could use. Basically, you can't add weigh until you can absolutely nail the form without it and then you need to add the weight very, very progressively.

I have worked with physios over the years and also PTs who had already worked with hypermobile people. I realise it's expensive, but if you can get some in-person sessions to start you off it's a great idea. Hypermobiles have all kinds of weird ways of doing exercises in the wrong way!

I used to follow a PT who is hypermobile on Insta - I'll be back if I can find her name again!

Interesting thread. I've only become aware of my own hypermobility since DD has had problems...I had wondered why I had constant injuries, but not thought to enquire further.

I've exercised for 35 odd years now (am mid 50s) and was a runner, but since late 40s have concentrated on weights exercises, with a bit of basic HIIT, but where muscles are isolated wherever possible. For instance, I can't do squats with weights, as although they hit your glutes/legs, they also put pressure on my spine (which has collapsed at low lumbar). Instead, I use knee lift and leg press machines, after first consulting with a physio. I can only use some upper body machines, as I usually damage my shoulder and elbows otherwise (they are the worst in terms of my HM). For example, I'm currently trying to find a triceps exercise, but can't do dips (shoulder hurts) but have to be v careful with upright rows, as my neck goes out of kilter very easily.
Having said all this, I absolutely know that unless I was exercising, I would just be like a long jelly and could not function. Good luck OP...physio first then go for it (carefully!)

Have look at the yt channel of this physio
jeanniedibon.com/

Thanks everyone. I'll have a look at the Jeannie Di Bon yt, that looks like exactly the sort of thing I need.

It does make a lot of sense to just do bodyweight only exercises and focus on getting the form right. I've previously gone straight to beginners weights videos and normally ended up being too sore and in pain to keep it up. I've found myself in a loop of not managing the beginners workouts, so giving up as I don't feel like I'm able to do enough to make it worthwhile. I think I need to slow down and be a bit more realistic about what I'm asking my body to do.

Another Hypermobility EDS person here. I’m not exercising at the moment but agree building up very slowly and proper form is crucial. I quite like Pilates and make sure everything is slow and controlled- just because I can extend that far doesn’t mean I should!

Another Zebra here… I highly recommend Pilates. It’s great for my strength.