At first glance hypermobility seems like an advantage because, for example, it allows you to perform the most complicated contortions of yoga, but it can be a problem. Find out if you are lax and what you can do.
Hypermobility is an elasticity in body tissues that is above normal. This condition can make some yoga postures look more spectacular, and this sometimes does not take into account the problems it can cause us.
The first thing is to keep in mind that in cases where you can perform an asana making use of excess joint mobility that hypermobility entails, the asana instead of providing a benefit will accentuate the weakness of our joints. But let’s go in steps.
HOW DO I KNOW IF I HAVE HYPERMOBILITY?
Some people may have it generalized, but it is common for it to be present in some joints and others not.
If when standing your knees are bulging from behind, if when extending your arms the elbow opens beyond the straight line of the arm, or if you manage to bend your wrist until the thumb touches the forearm, it is because you have hypermobility.
In yoga or bodywork sessions do you correct the position of your elbows in postures on four supports (knees and hands)? Are you often instructed to bend your knees a little when standing? Do you sometimes have the feeling that your arm or leg might slip out of place?
If you answer yes, it is very likely that you have hypermobility.
PROBLEMS THAT EXCESS ELASTICITY CAN CAUSE
If you’ve ever had a foot or ankle injury, you’ll know how exhausting it is to move when some area of the body can’t participate.
When the tissue is hyperlax, it has less capacity to contract, to make force. This means that, in the movement, other areas of the body will have to perform that force for him. And, naturally, the areas that work the most will end up being overloaded.
If we do nothing about it, the distribution of force to perform a movement will be less and less uniform. The weak areas will become more and more so and the strong areas will accumulate tension and exhaust due to excess use.
When this happens, our movements become less effective and the wear and tear of the organism in general is greater. Just like if we continue with our normal lives when we injure our leg. After a few days the other suffers.
APPLYING POSTURAL CORRECTIONS IS AN EMERGENCY SOLUTION
A solution to not continue to extend hyperlax tissues even more is to create some habits to contain joint hypermobility.
For example, bending our knees a little when we are standing will neutralize hyperextension in the back of the legs. Or, if we are on the floor in positions of four supports, turning our arms a little so that the inside of the elbows face towards the center will make our arms aligned.
What happens is that the person who has hypermobility does not usually detect that he is straining his joints and only applies these corrections when he remembers it or when someone warns him.
ADDRESSING THE ROOT OF HYPERMOBILITY REQUIRES BODY AWARENESS WORK
If in any position we feel that our back is loaded, we spontaneously look for another position in which the back can rest. Detecting the sensations of lack of body alignment that hypermobility produces is what will allow us to reorganize our position and stop forcing our tissues.
To really address hypermobility, we need to activate the ability to correctly notice and interpret the sensations derived from our body position. As we do with our loaded back, when we are able to detect the discomfort related to hypermobility, we will spontaneously look for a position in which we can feel greater comfort.
Let’s look at a practical example. Let’s focus on the knees to understand what kind of positions and sensations we are referring to.
With hypermobility in the knees, when standing, the support of the femur on the tibia will be displaced. It is as if the posterior tissue does not stop the extension of the knee.
- Visible aspects: On the outside you will see the back of the knee bulging, as if the knee wants to bend in the opposite direction. But even so, the person usually thinks that their legs are straight.
- Internal sensations: As for sensations, we will notice as if someone is pushing our knees back. Discovering this sensation is what will make the person realize that their legs do not have optimal alignment. And once this happens, it will allow the body to find a less forced position.
TUNING BODY SENSORS
In order to notice when the knee is bent, when it is in a neutral position and when it is hyperextended, we have to delve into the sensations that each of the positions gives us.
We can work in front of a mirror to visually validate the position of the knee and then collect the internal sensations that each of the positions gives us:
- What sensations of pressure, tightness or effort do we notice in front of and behind the knee?
- In what area of the inside of the knee do we feel pressure?
- In which area of the foot does the weight of the body fall?
I recommend taking notes of the different sensations in each of the positions until the sensory map becomes clear and sufficiently defined. And during the day, play to detect what is the position of the knees and then validate it visually.
After a few weeks, you will surprise yourself uncomfortable every time your knees are hyperextended and you will solve it spontaneously with a slight flexion.
TO MAKE CHANGE LASTING
Now comes the part where you have to stand firm. It is possible that as you regulate your hypermobility, perhaps some of the yoga postures you usually practice look different. My recommendation? Take care of your joints.