Wrist strengthening exercises for hypermobility. This exercise can also be done with a dumbbell.
- Wrist strengthening exercises for hypermobility. . Hypermobility can be a double-edged sword for athletes. It is not an illness or disease, just the way someone is put together. Place your forearms on a large ball, lean forward supporting your body weight on your forearms. 1. This exercise can also be done with a dumbbell. Here we will cover hypermobility, how we test for it and how physiotherapy may help improve strength and stability in your joints, manage your pain and reduce your risk of injury. Read our latest blog post to learn about strengthening and stability exercises to prevent and treat common wrist injuries. Research by Barton and Bird reported improvements in joint stability and body pain with strengthening and stability exercises. Typing, lifting, gripping, training – weak, stiff wrists make daily life harder. Your wrist acts like a pivot point that can move in almost any direction as you reach and flex your hand. Exercise is the most important thing • Our book lays out a plan which, for for people with EDS/hypermobility to some people, could be the first time do. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Feb 8, 2025 · The wrist is one of the most intricate anatomical structures in the body, allowing for precise movements, grip strength, and sensory perception. Principles of management There have been very few treatment intervention studies undertaken to date. May 5, 2024 · Luckily, with just a few minutes of smart, focused prep, you can build wrists that feel resilient, adaptable, and ready for anything. The carpus articulates proximally with the forearm at the wrist joint and distally with the five metacarpals. Like what you've read? Normal wrist function depends upon both static ligament support and dynamic muscle stabiliza-tion. Swirl your wrist around! I don’t even know if this counts as an ‘exercise’… but moving your wrist in all sorts of directions (especially the directions it doesn’t move while you’re knitting/crocheting) really helps it out. Strengthen Your Wrists - For Aerialist / Gymnast / CheerleadersCommon Cause of Wrist Pain in Performers1. Hypermobile physical therapy exercises typically include a combination of: So you think your child is hypermobile? Know what is hypermobility in children and how you can help in this guest blog by Cathy Molloy. Devices like wrist cock-up splints stabilize the joint and prevent hyperextension, reducing the risk of dislocation or strain during activities like lifting or typing. Activity Ideas for Hand Strengthening and In-hand Manipulation If children have a degree of hypermobility over their thumb joints and/or fingers they may experience difficulty with fine motor control. Objective Eccentric muscle strengthening could be very important to protect hypermobile joints. Exercise Strategies for Managing Hypermobility and Ehlers-Danlos Syndrome I. Jul 1, 2019 · Columnist Kimberly Stark Horn describes how human fingers work and shares how she manages her hand pain and diminished function due to EDS. Nov 5, 2020 · Hypermobility and Ehlers Danlos Syndrome affects the structure of these tendons and ligaments, which results in hand pain. I’ve had many requests for ideas on how to reduce Hypermobile wrist and finger joint pain. Jan 19, 2025 · Beyond Supports: Additional Tips for Managing Hypermobility While supports play an essential role in managing hypermobility, other strategies can further improve joint health and function: Strengthening Exercises: Building strength in the muscles surrounding hypermobile joints provides natural support and reduces strain. Lie flat on the floor with your knees bent so that your feet are flat. The key is to use bracing strategically – for specific activities or during symptom flares – while still promoting strength and mobility through therapeutic exercise. Apr 28, 2025 · Find out about some common causes of wrist pain and learn how it can be treated. Patient A girl (16 y. We will also highlight the best exercises for hypermobility and what exercises to avoid. Effective exercises include: Wrist Isometrics: Press your hand against a wall or resistance band without moving the wrist to strengthen ligaments. Because so many factors can lead to wrist pain, diagnosing the exact cause can be difficult. Jan 13, 2024 · Discover the best strengthening exercises for managing hypermobility. Background Patients with hypermobility suffer from joints problems and chronic pain is the most frequently reported symptom. Stiffness and Impingement When Feb 27, 2025 · Strengthening exercises are essential for managing joint hypermobility, as they help improve joint stability and control. However, each person is different. Whether you have wrist pain or want to strengthen it, this workout is for you! Join Colette Dong, from The Ness, for this quick sequence that focuses on stretching, strengthening and mobility A key component of physical therapy for EDS is hypermobility-focused exercises. Wrist, complex joint between the five metacarpal bones of the hand and the radius and ulna bones of the forearm. Abdominal muscle strengthening exercises are important. But wrist pain also can result from long-term problems, such as repetitive stress, arthritis and carpal tunnel syndrome. Learn how to do these with our video tutorials Sep 23, 2018 · Living with hypermobility doesn't need to affect your health and well-being. 7 Plus, it improves balance, making exercise of any type a little more enjoyable. May 26, 2021 · These hypermobility exercises require minimal equipment and allow you to focus on finding the right muscles and getting them working. Tom’s online mobility programs improve shoulder mobility, hip mobility, thoracic mobility, ankle mobility, and build core strength while teaching you about your body. Nov 20, 2023 · Build stronger, more mobile wrists with these wrist strengthening and stretching exercises. Anyone starting a strength or exercise program should build a solid foundation first before progressing to higher loads or more difficult exercises. Overview of the different exercises and activities that should be included in program to improve muscle strength and coordination in children with poor fine motor skills, joint hypermobility, low muscle tone and autism 2. Learn about the possibilities, diagnosis, and treatment. Range-of-motion hand exercises Jul 28, 2025 · Wrist strengthening exercises improve the flexibility and range of motion of your wrist joints and tendons. The ‘Tent’ (repeat several times per hand): wrist flat on the table. The wrist joint is a complex joint which connects the forearm to the hand, allowing a wide range of movement. Disability & Rehabilitation, 41 (4), 445–455. This is also a core strengthening exercise, which can help stabilize the muscles of the hip joint. These exercises may include: Isometric contractions (holding a position without movement to build stability). Hold one count and lower slowly 3 counts. Grip Strengthening: Use a stress ball or hand gripper to improve muscle support. Join Craig on this Episode of: Exercises for Hypermobility Time Stamps ⏱ 00:00 Start 00:19 What is hypermobility?02:04 Test your hypermobility!02:47 Test 1: There were no statistically significant difference between the wrist stabilisation exercise and the conventional intervention in terms of activity ability, health-related quality of life, hand function, grip strength, pain or paraesthesia in people with Hypermobility Spectrum Disorders or hypermobility Ehlers Danlos Syndrome. However, if your hand condition is painful or debilitating, it's best to get exercise advice from a physical therapist. Jul 8, 2011 · Extension Exercise Performing a hip bridge works your hip extensor muscles, which can reduce excessive flexion, or forward motion of the leg. Wrist Braces for Ehlers Danlos Syndrome For those with wrist instability, EDS wrist braces are essential during activities that involve gripping or weight-bearing. Yoga can also make the joints more supple by stretching the muscles. Its bones, ligaments, tendons, nerves, and blood vessels function together to enable daily activities ranging from fine motor tasks to heavy lifting. When they are completing tasks that require the grip and manipulation of objects and tools, they have to work harder to carry out these activities. Jul 14, 2025 · Below, you will find hand strengthening activities for kids, hand strength activities for adults, and therapy tools to develop hand strength. 💙 Subscribe to m Joint hypermobility syndrome is where you get pain and stiffness from having very flexible joints. The fact that hypermobile shoulders more than they should makes it tricky while exercising. This complex group of connective tissue disorders, characterized by joint hypermobility, skin hyperextensibility, and tissue fragility, can wreak You are here: Home > Services > Therapy services > Hand therapy > links > Wrist stability and strengthening exercises Hypermobility describes how bendy or flexible you are. While these conditions are characterized by joint hypermobility, tissue fragility, and an array of comorbidities, exercise plays a crucial role in managing their symptoms and Jan 12, 2023 · It is not uncommon for those with hypermobility to frequently have issues with dislocations, strains, sprains, and joint instability. Hyper means ”more” and mobility means “movement”. Apr 21, 2025 · Wrist pain has some obvious causes, like a sprain or break, but also others like a cyst. Below you will find five commonly recommended exercises for hand and wrist problems. What is hypermobility and how does it impact your life? Wrist and Elbow Strengthening and Stretching Exercises Resisted Wrist Flexion With tubing wrapped around the hand and the opposite end secured under foot, keep the palm facing up and bend the wrist and hand upward as far as you can. Oct 29, 2024 · To investigate the effectiveness of wrist stabilisation exercises compared to conventional intervention, whether it reduces pain and/or paraesthesia in the hand, as well as how the interventions affected activity ability, health-related quality of life and effects on hand function and grip strength in people with Hypermobility Diagnosis. Oct 1, 2024 · Ehlers-Danlos Syndrome, a hidden adversary that can transform everyday tasks into daunting challenges, finds an unlikely ally in the realm of occupational therapy, where patients embark on a journey to reclaim their independence and quality of life. [10] Stabilizing muscles around hypermobile joints can be effective for joint support during movement or can reduce pain. Push-ups, planks, dips—all rely on your wrists to support your weight. To improve stability in a wrist lacking ligament support, rehabilitation concentrates on activating the key stabilizing muscles. Oct 25, 2022 · Wrist anatomy is the study of the bones, ligaments and other structures in the wrist. 4. May 6, 2018 · For more on handwriting and hypermobility, read When Writing Hurts: The Hypermobile Hand In terms of treatment, the standard strategies of strengthening and adapting equipment will be important, but I also teach joint protection to kids and parents, energy conservation and I do K-taping to hands. In this article, I discuss the basic steps to follow when strength training with hypermobility. With this knowledge I develop a bespoke treatment plan, which includes strengthening exercises and stability training, to enhance mobility and reduce discomfort. Nov 19, 2024 · Wrist pain is often caused by sprains or fractures from sudden injuries. It is considered a normal finding by medical Aug 6, 2022 · Complaints of gener alized hand and wrist pain in those with EDS can be reduced or relieved by simple therapy interventions including compression gloves, adjustable wraps and a carefully tailored exercise program. Ergonomic Workstation Tools An ergonomic workspace is essential for managing muscle fatigue and joint pain when in a position for prolonged periods of time. Oct 29, 2024 · Abstract Objective: To investigate the effectiveness of wrist stabilisation exercises compared to conventional intervention, whether it reduces pain and/or paraesthesia in the hand, as well as how the interventions affected activity ability, health-related quality of life and effects on hand function and grip strength in people with Hypermobility Diagnosis. Setting Amateur tennis player. Learn why it happens, how to modify exercises, and key strategies to build stronger, pain-free wrists for better stability. Feb 23, 2025 · 1. Strengthening Exercises Building strength and stability in your wrist is crucial. Jun 12, 2023 · Your hand and wrist are structured to allow you to move, flex and rotate your wrist joint and to use your hand to grab and touch objects. Number of times to repeat: Number of times to perform each day: Strengthening exercises: People with HMS strengthen at the same rate as non-hypermobile people, albeit having lower basline strength. Keeping your wrist on the table, keep your fingers straight but pull them in (bending your knuckles) to become a ‘tent’ – do this wit Treatment usually involves, strengthening exercises, modifying the task to reduce pain and fatigue, using joint protection principles and in some circumstances, splinting the Hypermobile joint. Hypermobility is a very personal condition. Learn more about workouts for hypermobility to help you stay safe while training. Physiotherapy for hypermobility syndrome primarily focuses on strengthening the muscles surrounding hypermobile joints through specific exercises. Flexibility and mobility exercises to improve range of motion in a controlled manner and promote safe movement. o. Physical therapy is another cornerstone of management, with exercises tailored to strengthen the wrists and forearms, helping to reduce the frequency and severity of pain. Therapeutic Exercise Program for Carpal Tunnel Syndrome To ensure that this exercise program is safe and effective for you, it should be performed under your doctor’s supervision. Strengthening is a must Strength train three days a week Always make strengthening your focus Good stability and technique is paramount Move the weight around your body, not the opposite Don’t lift Feb 13, 2023 · The best exercises allow you to build strength safely with Ehlers-Danlos Most people with EDS understand that they need to build and preserve muscle mass without hurting their joints in the gym. Ligaments offer stability to joints and in hypermobility, ligaments are lax and joints have more flexibility. I feel that it is important to spend time understanding your symptoms and delving into what aggravates them. Jun 28, 2024 · Other exercises strengthen muscles around a joint to generate more power or to build greater endurance. Jan 17, 2012 · Try to give these a whirl every hour or so while you’re working. As a certified hand therapist (CHT), I’ve also heard clients say things like, “I’ve always been double jointed, and I used to think it was funny, or a great party trick to show The diaphragm is the most energy efficient muscle of respiration. Alongside physical therapy, we will work together to focus on improving your Dec 10, 2023 · Hypermobility Exercises: Sports Performance. Keep your back and neck straight. Prayer position. Hand Therapy Patient Information The exercises on this sheet are designed to keep your joints supple, help the structures glide freely and strengthen your wrist. For example, those hypermobile party tricks that you do with your hands can stretch and strain the tendons further, causing more instability, resulting in more pain. A 2017 article in the Journal of Education, Health and Sport recommended stabilization exercises for people with hypermobility. Tighten your abdominal muscles and push your hips up until they form a straight line Find practical ways to stabilize wrist hypermobility, ease aches, and know when to seek professional care for lasting relief. May 30, 2023 · Though these symptoms could apply to many different problems, they are some of the same statements we hear from clients when they have a Hypermobility Spectrum Disorder (HSD) or Ehlers Danlos Syndrome (EDS). From warm-up to exercise selection, dose, and recovery strategies, you need a program that meets you where you are and progresses you gradually and sustainably to your fitness goals, enabling you to live a Apr 23, 2025 · My favorite Hypermobility Strength exercises Video: Strengthening Your Posterior Chain FAQ Estimated reading time: 8 minutes If you live with hypermobility, EDS, or HSD, chances are you’ve been advised that you need to ‘get stronger’ to manage your condition. Jul 3, 2024 · People with wrist hypermobility should exercise regularly, but avoiding overtraining can help avoid injuries. If you have wrist, hand and finger problems, there are exercises that you can do to help you move normally as you recover. Exercise Isometric / static strengthening exercises should be done to stabilise the joints. ) affected by an Ehler-Danlos syndrome presented pain in the right elbow and the right wrist after a Apr 5, 2020 · Exercise beliefs and behaviours of individuals with joint hypermobility syndrome/Ehlers-Danlos syndrome – hypermobility type. These exercises help provide better joint support, reduce the risk of injuries, and enhance overall stability. Strengthening the core is beneficial for anyone, but is especially helpful in keeping the body balanced for those with hypermobility. Exercises Only do the specific exercises as instructed by your physiotherapist. Mar 6, 2025 · Reduce stiffness, improve flexibility, and restore movement in your hand, wrist, and elbow with these effective exercises for spasticity. Oct 17, 2022 · Exercises such as Pilates and yoga help to develop muscle control, posture, and flexibility, and are excellent choices for hypermobile individuals. Hypermobility is a description of joint movement. Here are some of my favourite home exercises to help strengthen and stabilise the finger joints Wrist braces and splints are frequently used to provide stability and alleviate pain during activities. These easy at-home exercises benefit athletes such as boxers, gymnasts, and tennis players, as well as people at risk of carpal tunnel syndrome. Feb 18, 2025 · Wrist pain is common in hypermobile individuals, especially during yoga and strength training. On the one hand, it can provide an advantage in If you have elbow pain, stiffness or immobility, we’re rounded up 7 of our favourite elbow mobility exercises to help you feel better. Know the parts of the wrist and their names in this comprehensive guide with the diagram. These exercises aim to strengthen the muscles surrounding the joints and improve proprioception, which is the body’s awareness of its position and movement in space. I don’t know about you, but I used to find this quite scary and intimidating. Introduction Hypermobility and Ehlers-Danlos Syndrome (EDS) present unique challenges in the realm of physical fitness and rehabilitation. The wrist (carpus), the proximal segment of the hand, is a complex of eight carpal bones. Jun 4, 2021 · Strength training with hypermobility is much different than it is for those who are not hypermobile. Follow the blog below to find out some tips to recover from wrist pain and how you can prevent wrist injuries with strengthening and stabilisation exercises. 2. Wrist strengthening exercises Information for patients, relatives and carers These exercises will help you restore strength and improve movement of your wrist. Pilates focuses on control and muscle strengthening – particularly the strengthening of the core (lower abominable muscles) which are vital to maintaining a correct posture and avoiding back pain. Bracing and taping the wrist may help provide stability and prevent injury during Jul 24, 2024 · Some hypermobility exercises to avoid could include excessive stretching or high impact sports. Read more about how it's diagnosed and managed. Strengthening exercises are essential for managing joint hypermobility, as they help improve joint stability and control. Both PT’s and OT’s are a valuable adjunct to helping those with EDS function and feel better. These exercises, recommended by Hinge Health physical therapists, target areas commonly affected by hypermobility. Strength training is crucial for keeping hypermobile joints healthy and strong in midlife, but jumping into a program without preparation can lead to frustration, discomfort, and injuries. Tighten your pelvic floor muscles and gently pull in your lower stomach. Hold for_____seconds. Mar 30, 2024 · Learn the wrist anatomy with our ultimate guide. Build stability and resilience in your joints for improved function and comfort. For instance, hypermobility can cause instability in the shoulder. Why do our wrists hurt when doing weight bearing exercise? This video looks at possible causes and tips to alleviate Hypermobile wrist pain. The wrist is composed of eight or nine small, short bones (carpal bones) roughly arranged in two rows. A stronger core will help to support the back and reduce pain, while also providing a sturdy center for the joints. Tom Morrison is the creator of the Simplistic Mobility Method, and specialises in correcting dysfunctional movement. Find practical ways to stabilize wrist hypermobility, ease aches, and know when to seek professional care for lasting relief. Balance education and proprioceptive improvement exercises should be encouraged too. Design Case report. This is especially true for hypermobile bodies. The activities to strengthen fine motor skills included in this post are perfect to improving grip strength, pinch strength, or as part of a finger exercises program for handwriting. Oct 25, 2022 · In fact, proprioceptive training appears to be an effective way to reduce pain and increase strength in individuals with benign joint hypermobility syndrome. Helpful tools Types of Exercises Commonly Used in Hypermobility Physical Therapy Strengthening Exercises Exercises aimed at strengthening the muscles around hypermobile joints are central to physical therapy. 8 An easy way to do incorporate proprioceptive training into your routine is to have a reference point. These movements rely on closed kinetic chain exercises, which increase muscle awareness and work many joints. Continued overuse or stretching can cause conditions related to hand and wrist pain like carpal tunnel Feb 10, 2025 · Let's talk about wrists! Wrist strength is important for handstands, turns and lifts as a performer. Likewise, Kerr et al reported a good response to a progressive six-week exercise programme in a retrospective study of 39 children with joint […] Feb 14, 2022 · The Guide to Hypermobility & Strengthening is the definitive resource for anyone who wants to understand hypermobility and strengthening. The muscle activation exercises suggested below for common wrist in-stabilities is based on the work of Esplugas, et al. they ever received an effective Training/exercises – Joint hypermobility can sometimes be developed, for example by gymnasts and athletes, through the training exercises they do. Core stabilization, good posture, balance tips, and safe flexibility exercises are discussed. Feb 1, 2025 · Strength training exercises to strengthen the muscles around the wrist and forearm, improving stability and support. Mar 27, 2025 · Discover common causes of wrist pain and learn when to seek medical advice with our thorough guide emphasizing symptoms, natural treatments and prevention. The key is to focus on strengthening the muscles that support your hypermobile joints. May 13, 2025 · Struggling with joint pain or fatigue from hypermobility? Learn how to safely exercise with hypermobility, build stability, and avoid injury Sep 24, 2023 · Physical Therapy for hypermobility is critical. kbfe jcactq fmkuj iqntuzx ullfnam yub rcbdk jqmi egylpyz wdkj