Hypermobility is something that a lot of dancers struggle with. Genetic variants resulting in hypermobility disorders occur in about 88% of professional ballet dancers.
This isn’t shocking. I mean, dance- ballet specifically- thrives with a bit of hyperextension and hypermobility. So, it makes perfect send that people who are predisposed to that level of mobility gravitate toward an art form that praises what makes them different.
However, hypermobility can also come with some challenges. Loose joints can lead to easily slipped discs, dislocations, or even just “cranky” joints. More severe hypermobility can result in chronic pain, headaches, GI issues, and even Anxiety.
Now, hypermobility is not the same as hyperflexibility – though they are often confused.
This is a test provided by the Ehlers-Danlos Society to help you determine if this is something you struggle with:
If you score more than 2 out of 6 on this test, it might be wise to go see a GP and talk about how/if this hypermobility is affecting your life.
Your GP can refer you to a physical therapist or, if needed a GI doctor who specializes in hypermobility spectrum disorders.
Luckily, whether you are receiving professional care for your hypermobility or your symptoms are manageable, there is a lot of stability training you can and should utilize to keep your joints working as intended.
The list of stability training exercises for hypermobility is *quite* long. We could probably write a blog for each joint group.
However, today we are going to give a brief overview of stability training drills for some of the most troublesome joint groups.
Stability Training Exercises
Hypermobile shoulders are common. Instability in the shoulder can be particularly problematic because it can lead to minor tears in the shoulder girdle.
So, to encourage shoulder stability, we have two stability training exercises for your shoulders.
Banded Spider Crawls
First up in our stability training is banded spider crawls!
This exercise is excellent for warming up your shoulders before starting any overhead lifts.
To perform banded spider crawls, loop a small, light-weight, resistance band around your wrists and face a wall so your finger tips can touch it.
Width-wise, hold your arms shoulder width apart, then, lift your arms to the height of your belly button. Now, engage your shoulders and lats.
Keeping your shoulders down, slowly crawl your hands up the wall (yes, like a spider!). Maintain the resistance on the band all the way up and all the way back down. Up and down like this is “one rep.”
Single-arm Banded Pull-Apart
Single-arm banded pull-aparts are another excellent stability training tool for hypermobile shoulders.
Set yourself up with a lightweight band either shut in a door or looped around a machine or doorknob. Ideally, the band is about waist height.
Stand so that when you pull the band it’s drawing a horizontal line across your abdomen. Then, grab the band with the hand farthest away from the anchor point.
Now, imagine you are squeezing an orange in your armpit and, rotating from the shoulder, pull the band outward. Then slowly control the band back in.
Make sure to keep your shoulders down and last engaged. The slower you go the better with this one!
Head-to-Palm Presses
This bit of stability training is meant to be done gently. Let me say it again, this is a gentle exercise designed to keep your neck muscles working to hold those unstable joints in place.
Sit or stand with your spine long and your chin parallel to the floor. Place your palm on your forehead and gently press your palm and your head into your palm creating a slight resistance.
You should feel your neck engage as you press against the resistance. Hold this resistance for three full seconds then release.
Repeat for five reps, then do the same thing with your palm pressed on the right side of your head, and then the left.
Remember, gentle is the name of the game with this one.
Dead Bugs
Dead Bugs are a staple in DWL stability training. These are particularly good for spinal stability, so grab a mat, and let’s get cracking.
First things first, lie on your back on the floor, or a mat if that’s more comfortable for you.
Then gently bend your knees placing your feet about a foot from your glutes.
Next make sure your entire spine is maintaining contact with the floor by firmly exhaling out into the front, back, and both sides of your body– and don’t forget to engage your pelvic floor! (This is called bracing and it’s the special sauce that makes this exercise so dynamic.)
Stay here for a moment and make sure you can maintain this stability while breathing.
Next, lift your shoulders off of the floor by reaching your arms straight up toward the ceiling. And, one at a time, lift your legs so the hips and knees are at ninety degrees–don’t let those knees pull into the chest!
Finally, slowly extend the opposite arm and leg while maintaining your neutral spine. Return to neutral and repeat on the other side.
Seated Adduction Squeezes
Sit on a bench with your back long and core braced. Grab a ball or rolled up towel and place it between your thighs.
Squeeze the ball for 3 exhales then relax. Repeat for as many reps as desired.
Be careful not to round your spine as you squeeze!
You can also use the seated adduction machine if your gym has one available.
Seated Banded Abduction
Stay seated on that bench and, once again, keep your back long and core braced.
Place a medium resistance band around your thighs.
Keeping your spine long and core engaged as you pull your thighs apart, then slowly bring them back to neutral.
Repeat for as many reps as desired.
Tennis Ball Heel Raises
Stability Training for ankles is often overlooked once we get beyond pre-pointe. But the reality is, stable ankles make for stable relévés, pirouettes, and balances.
So, stand in parallel and place a tennis ball between your heels.
Keeping your feet parallel, elévé without letting the ball slip!
It’s tempting to slightly turn out into a small first position – RESIST! Keeping those feet parallel forces your ankles to remain stable as you lift your heels.
Perform 12-15 reps to warm up those ankles!
Recap
As I mentioned earlier, this list of stability training exercises are just a brief overview designed to offer you tools for your full body.
However, there is a whole world of stability training that can be applied to each joint group. If you’re having trouble with a specific joint, or group of joints, we recommend seeing a physical therapist who can give you exercises specific to your needs.
In the meantime, let us know if any of the stability training exercises help you! We’d love to hear from you!
Want more training tips and fitness guides? Take a minute and look over these blog favorites: Stability Burn: A Dumbbell Workout, Dead Bug Exercises: Variations for a Stable Core, 9 Things Physical Therapists Want Dance Athletes to Know
