The key to living pain-free with hypermobility is to stre

Hypermobility Spectrum Disorder (HSD) is a condition that is characterized by joint hypermobility, which means that the joints are able to move beyond the normal range of motion. HSD can cause a wide range of symptoms that can affect multiple systems in the body. Here are some common symptoms of HSD:

 

1. Joint hypermobility: This is the hallmark symptom of HSD, and it can affect any joint in the body.

 

2. Joint pain: Hypermobility can cause joint pain, especially in the knees, hips, and back.

 

3. Joint instability: Hypermobility can also cause joint instability, which can lead to dislocations and subluxations.

 

4. Soft tissue injuries: People with HSD may be more prone to soft tissue injuries, such as sprains and strains.

 

5. Fatigue: Many people with HSD experience fatigue, which can be caused by the strain placed on the muscles and joints.

 

6. Poor balance and coordination: Hypermobility can affect the proprioceptive system, which can lead to poor balance and coordination.

 

7. Digestive issues: Some people with HSD may experience digestive issues, such as irritable bowel syndrome.

 

8. Anxiety and depression: HSD can also be associated with anxiety and depression, which may be related to the chronic pain and fatigue.

 

In addition to these symptoms, there are several comorbidities that are commonly associated with HSD. These include:

 

1. Ehlers-Danlos Syndrome (EDS): EDS is a genetic disorder that is characterized by joint hypermobility, skin hyperextensibility, and tissue fragility. HSD is considered a milder form of EDS.

 

2. Autonomic dysfunction: People with HSD may be more prone to autonomic dysfunction, which can cause symptoms such as dizziness, lightheadedness, and fainting.

 

3. Fibromyalgia: Fibromyalgia is a chronic pain disorder that is often associated with joint hypermobility.

 

4. Chronic fatigue syndrome: Chronic fatigue syndrome is a condition that is characterized by severe fatigue that is not relieved by rest.

 

5. Anxiety and depression: As mentioned earlier, anxiety and depression are commonly associated with HSD.

 

If HSD is not treated early, it can lead to a variety of complications, including chronic pain, joint damage, and disability. It is important to seek medical attention if you are experiencing symptoms of HSD, so that you can receive an accurate diagnosis and appropriate treatment. Treatment may include physical therapy, pain management, and lifestyle modifications to prevent joint damage.

When suffering from neck and upper back pain, these gentle exercises will help strengthen the supportive muscles. 

Strengthening the supportive muscles in your neck and shoulders can help improve your posture and prevent strain and pain. Here are some exercises that can help:

 

1. Scapular retraction: Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together, hold for a few seconds, then release. Repeat 10-15 times.

 

2. Neck flexion: Sit or stand with your arms at your sides and your shoulders relaxed. Slowly lower your chin to your chest, hold for a few seconds, then return to the starting position. Repeat 10-15 times.

 

3. Shoulder external rotation: Lie on your side with your arm bent at a 90-degree angle and your elbow against your side. Slowly rotate your arm outward, hold for a few seconds, then return to the starting position. Repeat 10-15 times.

 

4. Wall angels: Stand with your back against a wall and your arms at your sides. Slowly raise your arms overhead, keeping them in contact with the wall, then lower them back down. Repeat 10-15 times.

 

It’s important to work with a physical therapist to develop a personalized exercise plan that meets your specific needs and goals. A physical therapist can also help you learn proper form and technique to prevent further strain and injury.

 

In terms of integrating physical therapy into your life, aim to do your exercises at least 2-3 times per week. Consistency is key when it comes to building strength and improving posture. You can also incorporate simple stretches and movements throughout your day to promote better posture and prevent stiffness. For example, take breaks every hour to stand up, stretch, and move around. 

 

Additionally, try to incorporate activities into your daily routine that promote good posture, such as yoga or Pilates. These activities can help improve flexibility, strength, and balance, which can all contribute to good posture and reduce strain on the neck and shoulders.