admin If you know, you tend to hyper-extend (your joints move past the traditional range of motion of other people). It would be best if you were protecting yourself from injuries and future chronic pain by working more on strengthening actions than on flexibility.
You can make a few modifications to your yoga poses to help protect your joints and reduce pain and hyperextension. Here are some suggestions for yoga poses and modifications for those with hypermobile joints.
Hypermobile Joints: A Problem?
Hypermobile joints can be a problem due to a number of reasons. The two biggest ones are:
The bone stack is no longer stable.
Over time, the seat will become lower. It’s like a three-legged stool that starts close to the top but ends wide on the floor. If you put too much weight in one corner, the stool will tip to one side.
Joint Overextension
Imagine the problems and injuries that could occur if the stool’s legs had hinges that were not fully connected.
What does this mean?
The “hinges” in our body are our joints. They are surrounded by tissues that bind the joint and help it to remain stable. The ligaments are similar to elastic bands, except they do not return to their original flexible state once stretched.
If a muscle in a deep pose isn’t strong enough to hold the bones and ligaments, the ligaments have to work harder and tend to stretch out more to compensate.
After you have left a yoga position, your ligaments do not return to their normal tightness and cannot, therefore, stabilize the joint in daily activities. This can lead to more ankle sprains, back problems, shoulder issues, etc. It is unlikely that a ligament will ever regain its original elasticity.
In a yoga pose without hypermobile joints, the ligaments would not overstretch. They only extend as far as their joint can move. The bones will prevent them from trying too far.
Yoga Pose Modifications: What You Can Do
It would be best if you always strengthened the muscles that are on either side of the joints where you have a greater range of motion. Try to concentrate more on the strengthening aspects of each pose than the stretching. This is a great time to do a slow, intense warrior series.
Backbends
Hypermobile spines can be painful. Work on your core if you are hyperextending at the spine to prevent backbends or standing postures. Bring your ribs to the center of your body and hug them.
You can spend a whole practice session on learning how to use your bandhas. The more core muscles you have, the better your spine will be protected.
If you are confident, engage your core to protect your spine when doing backbends. You will not go as deep, but you’ll be safe.
Dragonfly Pose
Protect your knees in Dragonfly by bending them slightly and placing a blanket rolled up under the joint. Try “flointing” your foot (pointing the toes, then flexing only the toes/ pressing into the ball of the shoe as if you were wearing high heels).
If you notice hyperextension, stick with the passive version of the posture. Stick with the passive version if you see hyperextension.
As your hamstrings are already loose, you don’t have to stretch them. Instead, relax into your pelvic folding with your legs open and take a long, calming hold. Roll blankets or cushions underneath your knees to avoid hyperextension.
Forward Folds
Be careful not to lock your knees when doing forward folds such as Paschimottanasana or Uttanasana. This will protect your Hamstrings. Chair Pose helps to strengthen the muscles of the thigh, the surrounding tissues, and the knee.
Plank Pose
Use the same technique when you are in Plank or any other pose that requires straight arms to support your weight (Firefly Handstand). Bend your elbows just a little bit. It forces the muscles around the muscle to work instead of relying on joint stacking. It also relieves some stress from the ligaments so they do not overstretch. You will notice how much stronger you become after using this technique for a few weeks!
You can strengthen the muscles surrounding the joint by not locking your joints.
Consider strengthening opposing muscles to protect your shoulders from hyperextension. Work on the muscles of the upper and side back (lats), pectoralis, chest muscles, and triceps. Strengthening the opposing muscle or surrounding muscles will provide more support to the joint.
You won’t stretch as far with these modifications, but you know you are already trying. Your focus is on strengthening your muscles and joints while staying healthy.
It is not about a deep bow pose but about balance and health. You will eventually be able to return to stretching, confident that your muscles have become strong enough to prevent your ligaments from overcompensating.
