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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!

Do you ever feel tight even though you’re hypermobile? It doesn’t make sense, right? You stretch constantly, but no matter how many times you touch your toes, the tension persists. You’re not alone. Many with hypermobility syndrome and Ehlers-Danlos Syndrome (EDS) face this paradox. Today, we’ll uncover what it means to be hypertonic vs. hypotonic why this happens and what you can do about it.

Your muscles can be hypertonic or hypotonic. Hypertonic muscles are always tense, like they’re stuck in a state of contraction. They’re tight and stiff. On the other hand, hypotonic muscles are too relaxed. They lack tone and strength. Both can be problematic, but in different ways.

People with hypertonia have abnormally high levels of tension in their muscles, even at rest. If you have hypertonic muscles, it makes your body feel tight and restricted. As a result, we feel the desire to stretch and lengthen your muscles out. Rather than having a positive impact, however, what we’re ultimately doing is stretching out our unstable joints even further. And as a result, our muscles contract even more in order to create a sense of “fake” support and stability in the body. This creates a vicious loop where we stretch to feel temporarily alleviated, but actually cause more long term issues.

Those with hypotonia, on the other hand, have abnormally low amounts of muscle tension, and as such can’t support the joints well. This looks more like our “stereotypical” hypermobile person that is super bendy and flexible. This type of hypermobility spectrum disorder is often associated with dancers and gymnasts, because they excel at putting their body’s in extreme contortions and stretches. However, the same principle of overstretching applies. Individuals that are hypotonic are often encouraged to stretch more to maintain their limber function, even though it puts strain on their joints as well.

Impact on Range of Motion and Stability Training Exercises

Hypertonic muscles can seriously limit your range of motion, which is the paradox of hypermobility disorder. They keep your joints from moving freely, and often the tight muscles will do a sort of “death grip” in order to keep your joints stabilized. This overcompensating muscles can cause pain and lead to other muscles overworking to compensate even further. It’s a chain reaction that can affect your entire body.

This is where stability training comes in. Stability exercises help you balance out muscle tone. Motion training strengthens the hypotonic muscles and relaxes the hypertonic ones. By focusing on stability, you can reduce excessive muscle tone and improve your overall movement. It’s about finding that sweet spot where your muscles support your joints without being too tight or too loose.

If you’re looking for stability exercises to improve your hypermobile joints, check out our hypermobile-specific youtube channel for resources and education on how to effectively relieve your tension and re-stabilize your joints.

*this blog contains Amazon affiliate links.

Living with a hypermobility disorder means dealing with a lot of challenges, and one of the toughest for me has been managing sleep disturbances linked to pain. There were nights where no matter how tired I was, the aching joints and discomfort kept me wide awake. Over time, I have learned and developed different strategies that have helped improve my sleep quality. I want to share these with you in the hope that they might help you find some relief and much-needed rest.

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.

First and foremost, creating a comfortable sleep environment has been crucial. I invested in a high-quality mattress that supports my body without putting pressure on my joints. Adding a supportive pillows has also made a big difference on my cranio-cervical stability. I also use them to support my knees and hips, which helps reduce the strain and pain during the night. Finding the right combination of bedding that works for you is really worth the effort.

Establishing a consistent bedtime routine has also been key. I aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate my body’s internal clock. Before bed, I follow a calming routine to signal to my body that it’s time to wind down. This might include taking a warm bath, doing some gentle stretching, or reading a book. I would love to say that I never look at my phone right before bed, but let’s be honest, I’m human. That said, to help counteract the effects of my screen, I put on my bluelight glasses as soon as it gets dark outside. 

Managing pain before bedtime has also become an essential part of my routine.  I’ve found that applying ice or heat packs to sore joints can help ease the pain and make it easier to fall asleep. On particularly rough nights, I might take a warm bath with Epsom salts to relax my muscles. I also occasionally use topicals like this one right before bed that I can leave on throughout the night. 

Gentle exercise in the evening also contributes to bettering sleep. Depending on your preference you might do exercise in the morning, daytime, or evening. Personally, I incorporate low-impact activities like walking or strength training into my evening routine.Though these exercises help keep my body active without overloading my joints, they also tend to tire me out pretty quickly. 

Mindfulness and relaxation techniques have been incredibly beneficial. I practice mindfulness meditation and deep breathing exercises to calm my mind and body before bed.  Breathwork in particular has benefits far beyond sleep improvement. Hypermobile individuals often hold tension in their diaphragm which causes elevated stress and inflammation. This in turn impacts our sleep negatively and creates a vicious cycle. By combining breathwork with calming music, guided relaxation tracks, and ASMR I’ve been able to drastically improve my quality of sleep. (This is one of my favorite guided meditations).

Managing sleep disturbances linked to pain when living with chronic hypermobility is definitely challenging, but with persistence and the right strategies, it’s possible to improve your sleep quality. By creating a supportive sleep environment, establishing a consistent routine, managing pain, staying active, practicing mindfulness, and seeking professional help, you can find more restful nights. Remember, every small change can lead to better sleep and a better quality of life. Keep experimenting with what works best for you, and don’t hesitate to reach out for support.

*This post contains Amazon affiliate links.

Living with hypermobility means navigating through days where low energy and exhaustion often feel like constant companions. I understand firsthand how draining it can be to wake up feeling tired, no matter how much sleep I’ve had. Over time, I’ve discovered certain strategies that have helped me manage these challenges and find moments of relief. I want to share these insights with you, hoping they bring some comfort and practical solutions to your daily life.

One of the most important lessons I’ve learned is the value of pacing myself. It’s easy to feel frustrated by limitations from living with hypermobility, but pushing too hard only leads to burnout. I’ve found that breaking tasks into smaller, manageable chunks and taking breaks between activities helps conserve energy. Whether it’s household chores or work tasks, pacing allows me to accomplish more without overwhelming my body.

Understanding my body’s signals has also been crucial. I’ve learned to listen carefully to what my body is telling me and to respect its limits. Ignoring signs of fatigue often leads to worse symptoms later on. When I feel my energy levels dropping, I try to rest before pushing through. Sometimes, a short nap or simply sitting quietly for a few minutes can recharge me enough to continue with my day.

Sleep hygiene plays a significant role in managing energy levels. Establishing a consistent sleep schedule and creating a relaxing bedtime routine has helped improve the quality of my rest. I aim to go to bed and wake up at the same time every day, even on weekends. Activities like reading a book, taking an epsom salt bath (and yes, I really do have 5 lb buckets of salt laying around), or practicing relaxation techniques before bed signal to my body that it’s time to wind down. 

Nutrition and hydration are fundamental to maintaining energy levels throughout the day. I’ve noticed that eating balanced meals and staying hydrated help prevent energy crashes. A few years ago, I started incorporating liquid electrolytes into my diet, especially on days that I was feeling fatigued or suffering from headaches. This practice, on top of incorporating plenty of fruits, vegetables, lean proteins, and healthy fats into my diet provides me with more sustained energy. I try to avoid sugary snacks and drinks, as they can lead to spikes and crashes in energy levels and can cause inflammation.

Gentle exercise has surprisingly helped alleviate fatigue related to hypermobility. While intense workouts might not be suitable, activities like walking, deep breathing, or basic calisthenics can boost energy and improve overall well-being. These exercises increase circulation, release endorphins, and combat the lethargy that often accompanies chronic conditions. Finding activities that are enjoyable and manageable has been key for me.

Managing stress is another important aspect of maintaining energy levels. Stress can exacerbate symptoms of hypermobility and drain our energy reserves. I’ve found that practicing mindfulness, deep breathing exercises, or engaging in hobbies that bring joy and relaxation helps reduce stress levels. Taking regular breaks throughout the day to practice these techniques can prevent stress from building up.

Lastly, seeking support from loved ones and healthcare professionals has been invaluable. Having a support system that understands and respects my challenges provides emotional relief and practical assistance. Discussing concerns with my doctor has led to adjustments in my treatment plan that have positively impacted my energy levels. Sometimes, a fresh perspective or new treatment approach can make a significant difference.

Managing low energy and exhaustion with chronic hypermobility requires patience, self-awareness, and a willingness to adapt. These life strategies and more have helped me immensely on my own journey with a hypermobility spectrum disorder. By pacing yourself, listening to your body, prioritizing sleep hygiene, maintaining a balanced diet, incorporating gentle exercise, managing stress, and seeking support, you can better manage your energy levels and improve your quality of life. Remember, small changes can lead to significant improvements over time. Be kind to yourself and celebrate each achievement, no matter how small.

Living with hypermobility syndrome can be exhausting. I know firsthand how draining it can be to navigate daily activities while dealing with chronic pain and joint instability. Fatigue often feels like a constant companion, making it hard to keep up with the demands of life. But over time, I’ve discovered some strategies that have helped me manage and eventually overcome fatigue. I hope these tips can help you find more energy and balance in your daily life.

My name is Eva Meier. 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. And today, I want to dive into the physical by discussing some strategies on how to manage chronic fatigue caused by hypermobility spectrum disorder. 

One of the most important things I’ve learned is the magic of learning how to pace myself. It’s tempting to try to get everything done on good days, but that often leads to burnout. Instead, I spread out tasks and take regular breaks. This is particularly true for me when it comes to running my business. For years, I struggled with pacing myself and just wanting to get everything done all at once. But that very quickly led to me burning out and realizing I wasn’t operating at a sustainable cadence. By pacing myself, I can conserve energy and avoid overexertion, which is especially crucial for those of us with hypermobility disorder.

Sleep is another critical factor in managing fatigue. I’ll admit that I’m one of those fortunate people that’s never had much trouble sleeping. That said, I think my sleep habits help ensure that this stays the case. I go to bed and wake up at the same time every day, even on weekends. I have a calming bedtime routine, where I do my absolute best not to “doom scroll” on social media, but instead listen to a meditation or ASMR to help me relax. I also wear blue-light glasses if I use my phone right before bed. Quality sleep can be elusive for hypermobile individuals. Fortunately, these habits have helped me get the rest that I need and I hope they work for you too. 

Diet and hydration also play significant roles in how to have more energy everyday. I noticed that eating a balanced diet with plenty of fruits, vegetables, proteins, and healthy fats gives me more sustained energy. Staying hydrated is equally important. Dehydration can worsen fatigue and exacerbate the discomfort often experienced by those who are double jointed. In fact, I vividly feel it when I’m not hydrated enough.  I often use electrolyte drops in my water throughout the day to ensure I’m finding balance and keeping it.

Incorporating gentle exercise into my routine has been beneficial, too. While it might seem counterintuitive when you’re already tired, low-impact activities like walking and stretching can actually boost energy levels. These activities help increase circulation and release endorphins, which improve both my physical and mental state. The key is to choose exercises that are manageable and enjoyable, so they don’t feel like a chore. For those of us who are double-jointed, it’s important to select exercises that also support joint stability. On days when I’m fatigued, I typically opt for things I can do laying on the ground. (I have occasionally fallen asleep mid-exercise.)

Mental fatigue is just as real as physical fatigue, and managing stress is crucial. I’ve found that mindfulness practices, like meditation and deep breathing exercises, help reduce stress and improve my overall well-being. Taking a few minutes each day to sit quietly and focus on my breath can make a significant difference in how I feel. Additionally, engaging in activities that bring me joy and relaxation, such as reading, listening to music, or spending time walking around the city, helps recharge my mental batteries. As someone with hypermobility syndrome, finding balance in daily activities prevents both mental and physical exhaustion. 

Lastly, seeking support from others is invaluable. Connecting with people who understand what I’m going through, whether it’s friends, other bendy babes, or my husband, provides emotional relief and practical advice. Sharing experiences and coping strategies with others who have hypermobility disorder can be incredibly validating and motivating. It reminds me that I’m not alone in this journey.

Overcoming fatigue with hypermobility spectrum disorder is an ongoing process, but with the right strategies, it’s possible to have more energy and find joy in everyday life. By pacing myself, prioritizing sleep, eating well, staying hydrated, exercising gently, managing stress, and seeking support, I’ve been able to improve my quality of life. Remember, every small step you take towards managing fatigue can make a big difference. Keep experimenting with what works best for you, and don’t be afraid to ask for help along the way.

Living with hypermobility syndrome can often feel like an uphill battle. Some days, I’ll feel so unstable that just getting out of bed seems like a monumental task. Other days, I worry about subluxing a joint during the simplest activities. Being hypermobile is challenging because it often leads to chronic pain, frequent injuries, and the constant need to be cautious with every movement. It’s not easy, and sometimes it feels downright impossible.

But I’ve discovered that one of the most powerful tools I have to manage my hypermobility disorder is my mindset. Positive thinking has become my lifeline, and in this blog, I want to share how having a positive mindset can help you too.

Hi, my name is Eva Meier. 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. And today, I want to dive into the mental piece by discussing the power of positive thinking and how I’ve used this approach to help build my resilience.

I remember when I first started focusing on positive thinking. At first, it felt like I was just trying to fool myself into feeling better.  But over time, I realized that it wasn’t about ignoring the pain of having hypermobile joints or pretending everything was perfect. It was about shifting my focus to what I could control and finding joy in small victories. This shift made a huge difference in how I experienced my daily life with hypermobility.

One of the key benefits I’ve found is that positive thinking helps me build resilience. When pain flares up or I face a setback, I try to see it as a challenge rather than a defeat. This doesn’t mean I don’t have bad days—I do. But by viewing these challenges through a lens of positivity, I find the strength to keep going. Resilience is like any other muscle; the more you use it, the stronger it gets.

Another way positive thinking has helped me is by making me more adaptable. Living with hypermobility means constantly adjusting my activities and plans. Instead of feeling frustrated by these changes, I try to see them as opportunities to discover new ways of doing things. For instance, I used to only do heavy weightlifting. I was under the impression that it would make me stronger and ultimately “heal me.” But more often than not, I walked away from those workouts feeling worse off and very fatigued.

It took some time, but I eventually figured out that low-impact, moderate weight lifting is what actually helped me feel stronger. I could stay active without putting too much strain on my joints. So rather than telling myself “You’re weak for not doing more,” instead I learned to tell myself “You’re doing something healthy that keeps you strong.”  Adapting to new activities has not only kept me physically healthy but it’s taught me that rolling with the punches goes a lot further than trying to force my body into a situation that clearly isn’t working.

Stress management is another crucial aspect where positive thinking plays a role. Chronic conditions like hypermobility spectrum disorder come with a lot of stress and anxiety. I’ve found that practices like mindfulness and meditation can be incredibly calming. Taking a few minutes each day to breathe deeply and center my thoughts helps reduce the mental strain of living with hypermobility syndrome. Now I know, I know… deep breathing isn’t a cure-all. But try keeping this in mind when you sit down to do breathwork – breathing deeply isn’t going to change your thoughts. But it will give a few moments to figure out if those thoughts are worth holding onto.

Gratitude has also become a cornerstone of my positive thinking practice. Recently I’ve taken to jotting down a few things I’m grateful for. Sometimes it’s something big, like a supportive friend, and other times it’s something small, like a good book. But it’s always something different. This simple practice helps me focus on the positive aspects of my life, even when the day has been tough. It gives me a positive mindset – learning to shift from what’s wrong to what’s right, and that makes a huge difference.

Lastly, surrounding myself with positivity has been transformative. I seek out people who uplift and support me. Whether it’s family, my husband, or a business advisor, being around positive influences helps reinforce my own positive thinking. Engaging in activities that bring me joy—like taking walks or listening to music—also boosts my mood and makes it easier to stay positive.

Positive thinking is not a magic cure for hypermobility disorders, but it’s a powerful tool that can make a significant difference. By focusing on resilience, adaptability, stress management, gratitude, and surrounding yourself with positivity, you can improve your quality of life. Embrace these practices, and you’ll find that your mental resilience can improve. If you learn how to be more positive, living with hypermobility spectrum disorder becomes a bit more manageable, and maybe even a bit more joyful.