Hypermobile - recommend me exercise ideas!

[TiddleTaddleTat]

After another failed attempt at Pilates due to instructor not reading my notes / not a physio etc, I've injured myself.

I have generalised hyper mobility but my shoulders seem to be really stiff. I'm lucky that I don't seem to have much pain (except for when I overstretch while doing Pilates or yoga and not being supervised properly)

I like swimming but find it a bit boring
Running ditto , but enjoy how flexible and free it is
Feel I should be doing weights but not great at motivating myself to work out at home
Love Pilates but cannot find a suitable instructor (ideally a physio) for when I'm available
I do like walking and live in a beautiful part of the country

I want to be fitter , stronger and improve my long term health

Any other ideas? I'm looking for a routine that I can do 2-3 times a week.

Bumping for the evening crowd. Anyone?

We're moving this to general health for the OP.

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Hey @TiddleTaddleTat, I also have hyper mobility and have to be careful with exercise. I tend to do hill walking to build fitness levels and very long walks but more on the flat and at a fast pace to keep my heart rate up.

Swimming is good, but as you say a bit boring sometimes. Have you thought of aqua classes?

I sometimes do dance classes like sha’bam or Zumba and am just mindful of my own limitations, regardless of what others are doing or what the instructor is saying.

I would love to be able to run, but my hips would forever be where they shouldn’t if I did!

I hope you find something that suits you.

I would keep trying different Pilates instructors. Mine is a sports massage therapist too and is also hyper mobile so would understand your situation perfectly.

I don't think Pilates alone would be enough though. You need to keep your muscles strong to keep your joints stabilised. Maybe you could get a well qualified personal trainer to create you a gym exercise programme and recommend some classes to go to.

I’ve just started a beginner weights programme at my gym- squats, leg press, row etc. I have very stiff shoulders too due to hyper mobility so I’m trying to strengthen them.

My ankle is weak so running is tricky but the leg press and squats are fine. Trial and error I think.

Nordic walking has changed my life. You definitely need to get the right technique (instructor or YouTube) and proper Nordic poles (£20 decathlon) not hiking poles as you hold them in a completely different position. I can't run and struggle to walk a distance over uneven ground but give me a pair of Nordic poles and I'm away, amazing extra stability and a thorough all body work out. Start slow, gentle stretches as you go as you'll ache.

Jeannie di bon has YouTube vids for hypermobile

Make sure its pilates not yoga dressed up as pilates. Pilates good yoga bad and theres a massive difference between the two but teachers often include both or use the terms interchangeably.

Les mills body pump is good for a regular sustainable weights routine. Their tone classes I have also found very good with my hyper mobile joints (although they only do half hour classes on the app at the moment unfortunately). Dont touch the body balance, too much yoga.

Claire Baggs has put a few of her classes online on you tube over lockdown. Dont be put off my her very at home production, her classes are very good and very adaptable. She had everyone from super fit teens to 70 year olds at her life classes.

Zumba strong if you can get it locally or the DVD is really good. The guy on the right does joint friendly versions all the way through.

If your doing cardio you want strength based cardio like the ones above. Straight cardio like less mills body attack or zumba is doable but not so good unless you are focussed on strength based classes alongside.

But yy to having a few learning sessions at the gym with a pt trainer first. Learning how you should squat and lift weights can really help.

Thanks for these ideas - I'll look into Nordic hill walking!
@dizzydizzydizzy I've been through 5 Pilates instructors now at 2 physio centres. One of them was a good fit and understood hyper mobility but teaches when I'm not available. Most of the teachers have left me feeling worse after the class - back pain etc. Ditto several attempts at yoga.
I seem to be ok running - so perhaps just keep going and see ? I seem to have most issues in my pelvis (pregnancy was dreadful) and back .

Interesting about strengthening shoulders - perhaps that's why mine are so painful at times . I do have some home lightweight weights so will look at simple exercises to do.

Just really gutted about the Pilates as I thought it would be a good class. I also felt a bit humiliated by the teacher for being HM. I want to be someone who has a regular pattern of exercise and get the benefits.

@Caramellatteplease thanks for this, I posted before seeing your reply. I've heard of this Les Mills so I will check it out. I'd prefer something out of the house because I wfh and it's only a small space. Could join the gym again as I see there's a PT session included . Bit wary of Covid risk in gyms though.

I found reformer Pilates to be good - using a machine seemed to stop me over stretching.

I started off at the gym for the les mills and the zumba strong. We're not at the gym currently due the covid risk and DS needs mean i cant always get out the house so I do collect decent at home exercises. If you have a reasonable sized garden or flat local park, I have taken les mills on the phone outside. Tone would work best if you are out and about because of the limited (and somewhat optional) equipment

@TiddleTaddleTat ask for a 121 lesson and programme to do at home with the instructor who is a good fit. Then in a few weeks, have another 121.

@dizzydizzydizzy that's a good idea, I've checked her website and she has a new Pilates class on a day I can do! One to one would be absolutely ideal but not affordable right now... Pilates is quite a stretch for me as it is (no pun intended!!)

I have similar issues, and am now recovering from foot surgery having broken myself a third time trying to do free exercising from the internet. I have a local to me Pilates physio who is excellent and who now teaches and assesses needs by zoom - would you like me to PM you her details?

The Hypermobile Yogis on Instagram have some good little workouts specifically to strengthen areas that help with hypermobility, I think I might get their book too.

@IWillWashTheGreenWillow yes please !!

Would spinning work?

Hmm, spinning could be an idea! I've never tried it but been interested to. Cycling is meant to be pretty good for hyper mobiles I think?

I have always loathed most forms of exercise, despite needing fresh air and movement to clear my mind and get circulation going. Was always been the klutz who was never picked for sports and always managed to hurt myself. Absolutely identify with pandas for their amazing skill at falling off virtually anything at all. Was diagnosed last year (aged 48 at the time) with Ehler’s Danlos Syndrome - Hypermobile with some cardiac, autoimmune, digestion and issues.) I finally found a specialist Physio whose practice is associated with a Pilates studio. She devises tailored workouts for me and I am supervised very closely. (This takes my skeletal deformities into consideration for the first time ever, and I am able to walk normally afterwards!)

Thinking my best bet might be to join a gym for the moment and start Pilates proper once I can afford to (not quite yet). Thanks for recommendations.
At the gym I can swim, use cycling and rowing machines , and do spin classes. Just hope the COVID measures are good enough.
Can't face being stuck at home for exercise as well as work so have to get out!

I have recently been told I am hyper mobile (with a 'how could you have not known' look!). I run but with super cushioned shoes. I agree v light weights are good.

Best advice the rheumatologist gave me was to go and see a specialist in gait and getting orthotics. She basically said if I didn't go to physio, I would spend my life in pain so I do the exercises the physio gave me. If you have joints that are worse than others, it's definitely worth seeing a physio who has an interest in hyper mobility.

Cycling and climbing work for us.