Does anyone have any tips for stretching that doesn't put extra stress on hypermobile joints, or tips for exercising without triggering extreme fatigue? I'm trying to be more physically active, but it's been difficult.
Autism Spectrum Disorder (ASD)
this is hard for me to answer because i have extreme fatigue after any exercise, but the best (and safest) help i’ve had is with physical therapy. i love my physical therapist and she’s really helpful with any questions i may have. and most of the exercises i do there i could do at home if i want to do them more than twice a week. my doctor is very pro-physical therapy lol so if i ask for a referral i get one easily. i’ve been referred for balance and joint pain. hope this helps!
I don’t know about the hyper mobility but in general dynamic stretches are better than static ones (moving to stretch rather than just a constant pull). eg swinging your leg instead of a sitting stretch. As for the exercise, doing different exercises in small quantities/small weights will help get blood flowing but shouldn’t put too much stress on your muscles/joints. Doing things like curls with 2lb weights will help keep your muscle built and healthy without making you too tired
when you stretch, don't keep stretching until it starts to hurt, just stretch until you feel those muscles activate. stretching before a workout doesn't really do much if you have EDS though because the point of stretching is to keep your muscles loose and limber while you work out and that is obviously not an issue with EDS lol. as far as exercising when you have hypermobile joints and significant issues with fatigue, just do gentle stuff. yoga is exercise, and it's MADE for people who struggle with physical exercise, esp those with hypermobility. otherwise, just do super light stuff, like so light it feels like it's not doing anything (I can tell you it is though, while being gentle on your joints). go for small walks if you can tolerate it. activities to avoid: weightlifting, running/jogging, anything with resistance bands (you do NOT want those bad boys to snap back on your face because a weak elbow or knee gave out on you), anything super physically intense. if you feel even a little fatigued, STOP. don't take workout advice from anyone who doesn't have either EDS or the appropriate medical degree(s), they won't know how to actually help you
i swim a lot bc it is very low impact!I just stretch the specific muscle groups that are tighter or will get sore
I gi swimming it is the only time my joints dont hurt as much it kinda removes gravity from the equation.
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