Navigating A Hypermobility Syndrome: Tips for Better Posture and Joint Support

As many of us know, living with hypermobility syndrome can present unique challenges, particularly when it comes to maintaining good posture and protecting your joints. Whether it’s standing, sitting, or moving throughout the day, people living with hypermobility syndromes often have to be extra mindful to avoid pain, discomfort, and injury.

Hi, my name is Eva Melchiorre. I am the Founder of The Line Method, and a Hypermobility Fitness Specialist. I have been working with hypermobile individuals (or as I like to say, Bendy Babes) for over 5 years using techniques and methods that I’ve developed to assist in my own journey, as well as theirs. I take an approach to fitness that incorporates physical, mental, and emotional wellness. This blog will provide practical tips to help you obtain better posture and gain knowledge on how to utilize supportive gear, such as braces and orthotics, to improve your quality of life.

Understanding the Importance of Good Posture

Good posture is more than just sitting or standing up straight; it’s about aligning your body in a way that minimizes strain on muscles and joints. For those with hypermobility spectrum disorder, maintaining proper alignment is crucial because loose joints can easily become misaligned, leading to pain and discomfort. Incorporating exercises that focus on joint support can help stabilize these areas, reducing the risk of injury and enhancing overall posture. 

1. Spine Alignment: Focus on keeping the natural curves of your spine. Rather than flattening out, Imagine a string pulling you up from the top of your head to elongate your spine. Proper spine alignment is essential for reducing strain on your back and supporting overall posture. Remember, your spine is supposed to curve. Your shoulders should be relaxed, not slouched or hunched forward.
   
2. Pelvic Positioning: Whether sitting or standing, ensure that your pelvis is in a neutral position—not tilted too far forward or backward. This helps in distributing weight evenly across your hips and lower back. With proper pelvic positioning, you can maintain stability and prevent straining. Many hypermobile people get stuck in a “tucked under” position. Do your best to wiggle around every so often to “unstick” yourself.
3. Mindful Movement: When transitioning between postures (e.g., standing up from a seated position), move slowly and mindfully. Avoid sudden, jerky movements that can strain hypermobile joints. The more you practice mindful movement, the less mindful you’ll need to be in the long run.

Supportive Seating and Workspace Adjustments

Creating a supportive environment is key to managing hypermobility spectrum disorder. Adjusting your workspace or seating can make a significant difference in how you feel at the end of the day. And now in a post-Covid world, there is a plethora of ergonomic at-home gear available online.

1. Ergonomic Chairs/Seat Cushions: Invest in a chair that provides adequate lumbar support. Your feet should rest flat on the floor, and your knees should be at a 90-degree angle. Instead of a lumbar support cushion, consider using a small wedge under your bum to help reinforce the natural curve of your lower back.
2. Footrests: If your feet don’t reach the ground comfortably, get yourself a footrest. (Fellow shorties will feel this pain.) A footrest will help to avoid dangling, which can strain the lower back and hips. It also encourages you to maintain good seated posture instead of compensating in other seated positions.
3. Monitor Height: Ensure your computer screen is at eye level to prevent neck strain. You may need to use a monitor stand or stack books to achieve the right height. Bluelight glasses can also be helpful in reducing eye strain causing you to lean forward and squint.

The Role of Supportive Gear

For those of us with hypermobility syndrome, supportive gear like braces and orthotics can be game-changers. These tools provide additional joint support stability to joints that may otherwise be prone to excessive movement.

1. Braces: Wearing braces on frequently affected joints (such as pelvis, wrists, or ankles) can prevent hyperextension and reduce the risk of injury. Make sure to consult with a healthcare professional to find braces that are specifically designed for your needs.
2. Orthotic Inserts: Custom orthotic inserts can provide essential support for your feet, helping to maintain proper alignment from the ground up. However, we still want to be able to strengthen our feet in their natural position so incorporating some barefoot time into your day is vital as well.

Strengthening and Stabilizing for Posture Support

Strengthening the muscles around hypermobile joints is crucial for providing the stability they naturally lack. At the same time, gentle stability can help maintain mobility without overextending joints.

Incorporating targeted hypermobility exercises into your routine can greatly improve joint stability and reduce the risk of injury. These exercises, combined with posture support techniques, help ensure your body remains aligned and balanced.

1. Core Strengthening: A strong core provides a solid foundation for good posture. And it all starts with your breath. Before diving into exercises like bridges or ab work, spend a few moments taking some deep breaths to warm up the tissue in your core.
2. Upper Back and Shoulder Strengthening: Focus on exercises that strengthen the upper back and shoulder muscles to prevent slouching. Rowing exercises, wall angels, and shoulder blade squeezes are excellent options. Use a light resistance band to give yourself some body awareness when doing this exercise.
3. Micro Exercises: Focus on the micro movement of your joints. Check out this video for a quick, daily stability workout.

Mindful Practices and Posture Checks

We talk a lot about incorporating mindful practices into your daily routine because it is powerful. Mindfulness can help reinforce good posture and joint health.

1. Posture Reminders: Set reminders on your phone or computer to check your posture throughout the day. Even just a quick mental check-in can help you correct any slouching or misalignment.
2. Mindful Breathing: Practice deep, diaphragmatic breathing, which naturally encourages a straight, upright posture. This technique also helps reduce tension and stress, which can contribute to poor posture.
3. Body Scans: Perform regular body scans to become more aware of your posture and alignment. Start at your feet and work your way up, checking in with each part of your body to ensure it’s properly aligned.

Navigating everyday life with hypermobility disorder requires a proactive approach to maintaining good posture and supporting your joints. By making simple adjustments to your environment, incorporating supportive gear, and practicing mindful movement, you can significantly reduce discomfort and enhance your overall well-being. Remember, small changes can make a big difference in managing hypermobility and improving joint health, so start with what feels manageable and gradually build from there. Your body will thank you!