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Do you have hypermobile joints? Try this simple test to find out

29/1/2015

1 Comment

 
Hypermobility is where your joints move more than ‘normal’ or have a bigger ‘range of motion’ than normal.  People that are hypermobile can often get into postions that others find impossible.  Think of a gymnast, generally speaking, they are hypermobile.  Hypermobility is often hereditary and can occur in some joints and not others, but it is not necessarily a bad thing. You can be hypermbile and have no problems or it can cause you issues.  There is a simple test you can do to see if you have hypermobile joints.  It is called the Beighton Hypermobility Score. Continue reading to try the simple test and see what you score.
Picture
The Beighton Hypermobility Score
This test uses a simple 9 point system,  where the higher the score the higher the laxity. Simply run through the 5 tests below and give yourself a score out of 9.  If you can perform the movement described, you score 1 point.  Apart from number 1, the remaining 4 tests are done on the left and right side giving a total of 9 possible points. Here are the 5 tests:
  1. Can you bend forward and put your hands flat on the ground with the legs straight?
  2. Does your elbow hyper-extend beyond a straight line and go ‘backwards’?
  3. Does your knee hyper-extend beyond a straight line and go ‘backwards’?
  4. Can you bend your thumb backwards and have it touch the front of the forearm?
  5. Can you bend your little finger backwards to 90 degrees to the back of the hand?
The threshold for joint laxity is approximately 4-6.  A score above 6 indicates hypermobility.  Try the test and see what you score. The image shows pictures of the tests.

What does the result mean? Why is this important?
Everyone knows it is important to stay flexible and limber. As I mentioned above, hypermobile people are often extremely flexible, therefore, you will need to be more careful with your training.  You will need to be vigilant on technique as you could easily hurt yourself.  It will also be extremely important to work on stability.  Creating stable joints and core will help prevent new and recurring injuries. 

If you do the test and find you are considered hypermobile and have some questions, please ask.  I will do my best to answer them for you.  

If you like the information above please hit the like button below.

1 Comment
Chloe
13/1/2018 05:16:28 pm

Hi there I know this is an old post but I would consider myself very hypermobile. My brother also is. I constantly suffer from what I think is sub-luxed shoulders while sleeping and my hips dislocate often. I can't get doctors to take me seriously so really all I want now is a way forward. My brother and I have been talking about strengthening the our muscles to stabilise our joints but want a trainer who has experience with hypermobile joints as we feel that the personal trainers we have had experience with don't know the correct movements. Would you have any recommendations?

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