Stabilize and Strengthen: How Pilates Supports Those with Hypermobility

Hypermobility—where joints can move beyond the typical range of motion—can feel like a gift for some. However, it can also be a challenge for many individuals. While hypermobility allows for flexibility and a range of movement that many envy, it often comes at a price: joint instability, muscle weakness, and an increased risk of injury. Hypermobility is not just about being flexible—it's about how well the body can control and stabilize that flexibility. This is where Pilates comes in.

Pilates is renowned for its ability to strengthen muscles, enhance stability, and improve body control, all of which are crucial for managing the challenges associated with hypermobility. With its emphasis on core stability, controlled movements, and body awareness, Pilates offers a tailored solution to hypermobility, helping individuals not only manage their condition but thrive in their bodies. Here's a closer look at how Pilates can benefit those with hypermobility, including the science behind it, exercises to try, and the key benefits for joint health.

How Hypermobility Affects the Body

People with hypermobility often have joints that are more flexible than normal. While this can be advantageous in some sports and activities, it can also place undue stress on the joints. This increased range of motion means the body has to work harder to stabilize the joints during movement. Without proper strength and control, the muscles that support hypermobile joints can become overstretched, leading to pain, discomfort, and an increased risk of injury.

One of the biggest challenges for those with hypermobility is proprioception—an individual's ability to sense where their body is in space. Because hypermobile joints are often looser, they may not provide the same level of sensory feedback that normal joints do. This can result in instability, imbalance, and poor posture.

Pilates: A Perfect Fit for Hypermobility

Pilates is particularly beneficial for people with hypermobility because it emphasizes stability, strength, and control. Unlike traditional strength training that may focus on building large muscle mass, Pilates is designed to target deep stabilizing muscles, improve posture, and restore proper body alignment. These components are essential for people with hypermobility, as they help create a balanced body that can control the excess range of motion in the joints.

Research backs up the effectiveness of Pilates for managing hypermobility. A 2015 study published in The Journal of Bodywork and Movement Therapies found that Pilates exercises significantly improved joint stability and muscle control in individuals with hypermobility. By strengthening the muscles that support the hypermobile joints, Pilates helps to prevent overstretching and reduce the risk of injury. This is especially true for the stabilizing muscles around the hips, spine, and shoulders—areas most commonly affected by hypermobility.

Benefits of Pilates for Hypermobility

1. Improved Joint Stability

Hypermobility often leads to instability in the joints. This can result in joint pain, dislocations, or strains, especially when the body is pushed beyond its normal range of motion. Pilates targets the deep stabilizing muscles around the joints, which help provide support and control. For instance, strengthening the muscles around the hips, knees, and shoulders can provide a stabilizing effect, reducing the likelihood of hyperextended joints and minimizing the risk of injury.

A 2020 study published in The International Journal of Physiotherapy found that Pilates participants with hypermobility had significantly improved stability in the lumbar spine and lower extremities. By engaging the deep core muscles, Pilates strengthens the foundation for better joint control, leading to more stability in daily movements.

2. Increased Muscle Strength and Control

Because hypermobile joints are prone to excessive movement, it's essential for individuals with hypermobility to strengthen the muscles surrounding those joints. Pilates focuses on strengthening both the superficial and deep muscles, which helps improve overall body control. This muscle strength provides much-needed support for hypermobile joints, allowing the body to control its movement more effectively and reduce unnecessary strain.

A 2019 study in BMC Musculoskeletal Disorders found that individuals with hypermobility who practiced Pilates experienced a 30% increase in overall muscle strength and endurance. Pilates exercises are also slow and controlled, ensuring that muscles are engaged properly and not overstretched, which can exacerbate the condition.

3. Enhanced Proprioception and Body Awareness

One of the major benefits of Pilates for hypermobility is its focus on proprioception—the body's ability to sense its position in space. Pilates exercises encourage mindful movement and body awareness, helping individuals with hypermobility develop a better understanding of their range of motion. This awareness is crucial for maintaining proper posture, preventing joint overstretching, and avoiding injury.

A 2018 study published in The Journal of Strength and Conditioning Research showed that Pilates helped improve proprioception and motor control in individuals with hypermobility. The study found that after eight weeks of Pilates, participants showed improved body awareness, resulting in better control over their movements and less strain on their joints.

4. Better Posture and Alignment

Poor posture is common in people with hypermobility, especially as they often lean into their hypermobile joints for support, which can cause misalignment and further discomfort. Pilates teaches proper alignment and body positioning, which helps to realign the spine and other joints. By improving posture, Pilates can reduce the strain on hypermobile joints, alleviating pain and reducing the risk of injury.

A 2017 study in The Journal of Bodywork and Movement Therapies found that Pilates significantly improved postural alignment in individuals with hypermobility, leading to reduced pain and improved functional mobility. This highlights the importance of learning and maintaining good posture for people with hypermobility to keep their joints properly supported.

Pilates Exercises for Hypermobility

Now that we’ve covered the benefits, let's take a look at a few Pilates exercises that are particularly helpful for people with hypermobility. These exercises focus on strengthening the stabilizing muscles, improving posture, and promoting control and alignment:

1. The Pelvic CurlThe pelvic curl helps strengthen the lower back and glutes while improving pelvic stability. This exercise is excellent for building core strength and teaching the body how to stabilize the spine.To perform it, lie on your back with your knees bent and feet flat on the floor. Inhale to prepare, then exhale as you lift your pelvis off the floor, rolling up one vertebra at a time. Inhale at the top, then exhale as you roll back down slowly.

2. The Leg CirclesLeg circles target the hip flexors, quadriceps, and abdominals, helping to stabilize the pelvis and core. This exercise is beneficial for building control and strength in the hip area, which is especially important for those with hypermobility in the lower body.Lie on your back with one leg extended straight up. Circle the leg in one direction, then reverse. Keep the movement slow and controlled to engage the stabilizing muscles in your core.

3. The BridgeThe bridge is a fantastic way to strengthen the glutes, lower back, and hamstrings while promoting stability in the pelvis and spine. It also helps to reinforce correct posture.Start lying on your back with knees bent. Inhale as you lift your hips toward the ceiling, keeping your feet and shoulders grounded. Hold at the top for a moment, then lower back down slowly.

4. The SwanThe Swan targets the spine and upper body, particularly the back extensors, which help support the spine. It encourages spinal mobility while strengthening the muscles around the shoulders and back.Lie face down with arms extended in front. Inhale as you lift your chest and upper body off the mat, gently arching the back. Keep your shoulders away from your ears as you extend upward.

The Bottom Line

For individuals with hypermobility, Pilates offers a unique combination of benefits—strengthening muscles, enhancing stability, improving body awareness, and promoting better posture. With regular practice, Pilates helps to manage the challenges of hypermobility by stabilizing the joints, reducing the risk of injury, and improving overall movement control.

So, whether you're struggling with joint instability, seeking to improve muscle strength, or simply looking for a way to better manage hypermobility, Pilates is a powerful tool that can help you feel stronger, more stable, and in greater control of your body. Ready to give it a try? Join our Pilates classes and start building a more stable, balanced body today!