mobility – Hello Doctor

Can your body be too flexible?

June 17th, 2019 by Content Editor

Hear the word “flexible” and you probably picture someone reaching down and touching their toes with ease, pulling a leg over their head or bending into a deep squat.

Each joint and group of muscles in your body are likely to have different ranges of motion and different levels of extending itself.

Some people are hyper-flexible though, which means they can reach further, and bend more than the rest of us. This extreme kind of flexibility isn’t necessarily something to worry about. Joint hypermobility syndrome, however, does have a few risks.

What is joint hypermobility syndrome?

In this condition, the collagen in your body – that makes up connective tissues like ligaments – weakens. When it’s weak, your joints are loose and floppy, making you super flexible. People with joint hypermobility are so flexible that they can put their hands flat on the floor with their knees straight. They can even bend their thumb back to touch their forearms.

Although hypermobile people are extremely flexible, stretching your body to such extents can hurt and increase the risk of injury. For example, if you’re hypermobile, you’ll be able to contort your body into difficult yoga poses. This doesn’t mean that your body has the strength to keep the poses. When this happens, you place your weight onto your joints, pushing past the “normal range of motion” that your joints can handle.

This could damage your tissues and injure your joints.

Are you hypermobile or just flexible?

The only way you can be certain that you’re hypermobile is for a doctor to check your symptoms. The Beighton score is usually used to test this. It tests your mobility ability around your joints. Each joint (left and right) is one point for a total score out of nine. Nine particular joints are tested during the check-up.

How can you find a balance?

It’s important to find a balance between your muscle strength and your flexibility. The best way to do this is to strengthen the muscles surrounding your joints. This won’t make you less flexible, but will reduce the risk of injuries like muscle tears or strain on your joints.

To strengthen and build up your muscles, you’ll need to do weight training. It’s vital that you build the major muscles around weight-bearing joints such as your hips, shoulders, knees and back. Before starting any exercise involving your muscles and joints, talk to your physiotherapist who can advise the best workout options for you.

They are likely to recommend isometric exercises, where you need to contract the muscle around the joint, while you move the joint. Otherwise, you will push your joints to the extremes, but without the control of the muscles to protect your joint.

References:

Why you need mobility drills in your workout

March 7th, 2018 by The Hello Doctor Team

The goal of exercising is to be in the best shape you can be. To get the most out of your training, your body needs to be able to move, bend, twist – in other words, you have to be relatively flexible.

Not to worry if you’re not as bendy as a gymnast! Flexibility and mobility can be trained. Mobility refers to your ability to move freely without stress on the body. Being flexible depends on the range of motion (ROM) of your muscles. For example: if you can actively lift your leg up high, you are mobile: you need to have the strength and the range of motion in the joint to do this. If you can split (passively), you are flexible: you don’t need muscle strength to do this, just flexible joints and tendons.

With mobility training, you can keep your body fit and healthy for a very long time to come.

How mobility drills work

Mobility drills are exercises that promote agility and suppleness by taking the muscles, tendons, and joints through a full range of motion. These exercises intend to increase your quality and efficiency of motion. When you have great mobility your training will be better form: which means less injuries, and more effective training. A flexible person may not necessarily have core strength, balance, or coordination to perform the same functional movements as the person with great mobility.

Mobility training can improve the range of motion of your joints and muscles and your posture too.

Train your core

Start to train your core (muscles in your pelvis, lower back, hips and abdomen) as this will ultimately improve your mobility. When your spine is stable, the hips and shoulders don’t need to hold tension, which allows them to move more freely. This will decrease your chances of injury, keep you strong and your joints healthy.

First things first… stand tall with good posture!

Arm circles

Lift one arm forward then take it backwards in a continuous circling motion, keep your spine long throughout. Do this arm circling movement a number of times before repeating with the other arm. Avoid the tendency to bend your spin while doing the circling movement. Breathe throughout.

Side bends

Place your feet slightly wider than shoulder-width apart. Slightly bend your knees and rest your hands on your hips. Bend slowly to one side, come back to the vertical position and then bend to the other side. Don’t lean forward or backward.

Shoulder circles

Raise your right shoulder towards your right ear, pull it backwards, down and then up again in a smooth rhythm. Do this a number of times and repeat with the other shoulder.

Half squat

For balance, hold your hands out in front of you. Bend at the knees until your thighs are parallel with the floor. Keep your back long throughout the movement, and look straight ahead. Make sure that your knees always point in the same direction as your toes. When you’re at your lowest point, straighten your legs fully to return to the starting position. Repeat and control your breathing.

References:

Exercise like someone half your age

May 9th, 2017 by The Hello Doctor Team

Think back to when you were in your teens or twenties. You were fit and flexible, and ready to take on any physical challenge. Now you’re a little older and your body isn’t quite as resilient and can’t share the same sentiment. The good news is that you can still exercise. In fact, regular exercise will give your body the boost it needs to stay strong and supple and help you get through normal daily activities.

Try these quick wins and enjoy the benefits.

Flexibility
Your muscles, ligaments, and tendons weaken as you age. Cartilage, the connective tissue that cushions the joints, also tends to diminish over time. These changes can make the joints stiffer and restrict movement.

Improve your range of motion and stay flexible with these exercises:

Sideways bend

Stand upright with your feet hip-width apart, and arms at your sides.
Slide your left arm down your left side as far as comfortable. You should feel a stretch on the opposite side as you lower your arm.
Hold for two seconds.
Repeat with your right arm down your right side.
Do three stretches on each side.

Hip marching

Sit upright on a stable, solid chair that doesn’t have wheels.
Keep your back away from the chair, feet flat on the floor, and knees bent at right angles.
Hold on to the sides of the chair.
Lift your leg with your knee bent as far as comfortable.
Gently put your foot down again.
Repeat with the opposite leg.
Do five lifts with each leg.

Strength
As you age, you lose muscle and bone mass. Strength training can help preserve your muscles and prevent bone loss, lowering your risk for back pain, arthritis, and osteoporosis.

Try these:

Bicep curls

Grab a pair of light weights. Anything that’s two to five kilograms will do.
Stand with your feet hip-width apart, and keep your arms at your sides.
Slowly bend your arms up until the weights reach your shoulders.
Lower the weights slowly, and repeat.
Do five curls with each arm.

Mini squats

Rest your hands on the back of a chair for stability.
Stand with your feet hip-width apart.
Slowly bend your knees as far as comfortable.
Keep your knees face forward, and aim to get them over your big toe.
Keep your back straight.
Gently come up and squeeze your buttocks.
Repeat five times.

Balance
Taken a fall recently? These exercises may help you find your balance and reduce your risk of falling again.

Heel to toe walk

Stand upright, and place your right heel in front of your left toe.
Do the same with your left heel.
Keep your gaze forward.
Brace your fingers against a wall for stability.
As you go along, move away from the wall.
Try to do at least five steps.

One leg stand

Stand facing a wall.
Stretch your arms out in front of you so that your fingertips touch the wall.
Slowly lift your left leg, keeping your hips level.
Hold the lift for five to 10 seconds.
Then gently place your foot back on the floor.
Do three lifts on each side.

Good to know

Before you start any exercise, talk to your doctor first. Ask about how much and what type of activity you can do, and how intensely you should do it. There may be certain exercises you need to avoid.
Exercise in loose, comfortable clothing, and proper fitting shoes.
Keep water nearby.
Start off slowly. Once you get into it, gradually increase the intensity. Pushing yourself too hard may lead to an injury.
Stop immediately if you feel dizzy, unwell, or feel any sort of pain.

References:

Why that workout shouldn’t wait till the weekend

January 11th, 2017 by The Hello Doctor Team

A recent study suggests that training on weekends only (also known as being a ‘weekend-warrior’) can decrease your risk of death. Well, that’s good news, right? Sure – if your only life goal is to ‘not die too soon’. But, what if you want to stay healthy, live it up, enjoy pain-free movement? Then you need to read the full story.

Continue reading “Why that workout shouldn’t wait till the weekend”