Hypermobility, the ability to move muscles and joints beyond the normal range, can sometimes be a boon, particularly for athletes, dancers, and gymnasts. However, when it comes to the hip joints - the pivotal fulcrums of weight and movement in our bodies, hypermobility can often result in discomfort, instability, and increased risk of injury. Supplementing a good understanding of your body's limits with specific exercises can help in managing hip hypermobility. Let's explore some effective exercises for you to step into stability.
1. Glute Bridges
This exercise strengthens the gluteus muscles and stabilizes the pelvis. Lie on your back with knees bent, feet flat on the floor, and arms by your side. Engage your glutes and lift your hips until your body forms a straight line from your knees to shoulders. Hold for a few seconds before lowering to the start position.
2. Clamshell Exercise
Lay on your side with your hips and knees bent at 90 degrees. Keeping your feet together, lift the upper knee as high as possible without shifting the hips or pelvis. Lower the knee back and repeat. This exercise strengthens the hip abductor muscles, providing better support for the hip joint.
3. Hip Flexor Stretches
These stretches can help maintain a balance of strength and flexibility in the hip muscles. Try the butterfly stretch, where you sit on the floor, bring your heels together, push down the knees gently, and hold.
4. Core Strengthening Exercises
A strong core, including abs, back, and pelvic floor, is crucial for managing hypermobility, as it improves posture and hip stability. Planks and seated leg lifts are good exercises to try.
Always maintain control during these exercises. Fast, jerky movements can cause discomfort or injury in hypermobile joints. Stabilize through the movements and avoid pushing into the hypermobile range.
Before starting any exercise routine, please consult a physiotherapist or healthcare provider. Regular therapeutic exercises can help strengthen the surrounding muscles, provide more stability, and decrease the risk of injury. Remember, the key to managing hip hypermobility lies in combining strength with flexibility and stability with mobility. Here's to a steady and strong stride forward in managing hip hypermobility!