Exercise is an activity known to have a positive impact on holistic wellbeing. According to Geneen et al (2017) when living with chronic pain, exercise can reduce pain severity and improve quality of life.

Before taking part in exercise there are 4 things to consider:

• Emotional Wellbeing – Am I in the right state of mind to exercise? Living with pain can have a negative impact on our self-esteem which can trigger fatigue, anxiety, and irritability.
• Knowing your triggers – Do I know my limits when I exercise? Can I articulate them? Identifying triggers when exercising can lower the chances of injury when exercising.
• Know your level of stability – What is my current level of stability? How can I improve the control of my range of movement?
• Movement – What are my options/adaptations? Can I do this today? Choose a different muscle group to work on today?

Helpful tips when exercising

1. Reduce range of motion – e.g. seated exercise

2. Have base support – e.g. use platform or mat

3. Change angle of exercise – e.g. wall push up

4. Add support/assistance to exercise – e.g. squat while holding back of chair

5. Change movement – e.g. perform seated abduction instead of sit-to-stand squats

6. Change muscle group – e.g. If lower body is fatigued, perform upper body exercise

7. Using extra light resistance band (usually yellow) to improve strength and stability, can be purchased on Amazon. According to Bidonde et al (2019) resistance training can improve fatigue symptoms and physical function.

Everyone Active – exercise referral scheme

Individuals with long term conditions can be referred by healthcare professionals including occupational therapist for a 12-week tailored exercise program. There are over 230 gyms involved in the program. For more information, please visit Everyone Active webpage.

Examples of adapted exercises for Hypermobility:

Adapted Squats – Lower Body Exercise

Sit to stand using chair

Step ups using low platform

Seated abductions

 Adapted Deadlift – Lower Body Exercise

Glute bridges

Hip hinge against wall

Adapted Pull up – Upper Body Exercise

Seated row

Scapular Retraction

Adapted Push Up – Upper Body Exercise

Wall Push Up

Band Chest Press

Seated Chest Press

References & Further reading

• Bidonde, J., Busch, A. J., Schachter, C. L., Webber, S. C., Musselman, K. E., Overend, T. J., Góes, S. M., Dal Bello-Haas, V., & Boden, C. (2019). Mixed exercise training for adults with fibromyalgia. Cochrane Database of Systematic Reviews, 5(5). https://doi.org/10.1002/14651858.cd013340
• Everyone Active. (2020). Everyone Active’s Exercise Referral Scheme. Everyone Active. https://www.everyoneactive.com/content-hub/health/exercise-referral
• Geneen, L. J., Moore, R. A., Clarke, C., Martin, D., Colvin, L. A., & Smith, B. H. (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. Cochrane Database of Systematic Reviews, 4(4). https://doi.org/10.1002/14651858.cd011279.pub3
• Keer, R. (2017). Physical therapy for hypermobility – The Ehlers-Danlos Support UK. Ehlers-Danlos Support UK. https://www.ehlers-danlos.org/information/physical-therapy-for-hypermobility/
• NHS. (2015). Hypermobility Exercise Programme Service User Information Leaflet Produced by the Fife Hypermobility Special Interest Group. https://www.nhsfife.org/media/vxy80ily/hypermobility_exercise_programme_v7.pdf
• NHS. (2022). 10 ways to reduce pain. Nhs.uk. https://www.nhs.uk/live-well/pain/10-ways-to-ease-pain/
• Parry, J. (2018). Exercise and movement for adults with hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorders – The Ehlers-Danlos Support UK. Ehlers-Danlos.org. https://www.ehlers-danlos.org/information/exercise-and-movement-for-adults-with-hypermobile-ehlers-danlos-syndrome-and-hypermobility-spectrum-disorders/

About the author:

Anais is a student occupational therapist at Coventry university. She considers herself an exercise enthusiast. Exercise helps her manage her wellbeing.