Strengthening & Movement
As a hypermobile musician, a strengthening and movement practice that is safe and conscious of how the body is used when playing the instrument is key to stabilizing loose joints and promoting faster recovery from injuries.
Strengthening
Since the connective tissue in a hypermobile human does not provide stability, muscle strength is very important–otherwise, muscles will tire and develop tension much more quickly from trying to stabilize loose joints (especially those that are also unstable), particularly from the repetitive motion needed to play an instrument.
It’s important to take into account the mindfulness that is needed when implementing a strengthening practice: the hypermobile musician needs to place an emphasis on form and slow progression to avoid injury, as well as build stronger mind-to-muscle connection to fortify poor proprioception. As musicians, we already use our muscles when playing our instruments, so it’s important to take that into account when thinking of what kind of strengthening to do and how to execute as well as pace it.
Hypermobile humans need to take progression much slower than those with average-functioning connective tissue–it can be harder and take longer for hypermobile folks to gain muscle (adequate protein is important). Those with hypermobility can also experience delayed muscle onset soreness (DOMS) from overdoing it without even realizing it, until substantial soreness and/or fatigue kicks in hours (or sometimes days!) later. Working with a physical therapist that is knowledgeable about hypermobility and/or how a musician uses their body is absolutely paramount.
Movement
Developing a movement practice is also important for hypermobile humans. When done mindfully and with careful guidance, yoga and pilates can effectively load the joints, build the mind to body connection, and introduce movement–only if practiced safely with an emphasis on form and with a teacher that is aware of hypermobility and its challenges (otherwise, injury is much more likely). Iyengar yoga is a particularly helpful type of yoga (as practiced by violinist Yehudi Menuhin) for hypermobile musicians due to its emphasis on correct form and slow pace. Swimming and walking are excellent forms of exercise for hypermobile folks since both are low impact and can be done gently. Running and biking can be more challenging depending on the degree of hypermobility and what joints are involved.
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