Mentally check in with your joints and adjust as necessary to keep them in a neutral position. This may take conscious effort at first, but after a while, you'll get in the habit of keeping your joints in a neutral position (neither flexed nor fully extended.)  Joints that are hypermobile are often loose. Keeping them in a neutral position prevents further weakening of the surrounding muscles. If you spend long hours engaged in repetitive motions, such as typing or knitting, take breaks and allow your joints to rest. Make sure that you do not lock your knees while you are standing. Keep them slightly bent or soft. Correcting your posture can also help decrease back and neck pain, which are common if you have a hypermobile spine. A physical therapist or occupational therapist can prescribe specific stretches and exercises to help ease your joint pain and strengthen the muscles supporting your hypermobile joints. Getting a referral from your doctor may get you an appointment sooner than if you tried to book one on your own.  Some physical therapists will want to work with you themselves. However, typically they'll give you a range of exercises to perform by yourself at home each day. If any of the stretches or exercises prescribed by your physical therapist cause you pain, let them know as soon as possible so they can evaluate your joints and adjust your program. The looser joints associated with hypermobility may cause the muscles around those joints to be weaker than they normally would. A basic strength training program can help build those muscles to reduce joint pain as well as decrease your risk of injury.  Start your strength training program slowly, using only your own body weight as resistance for the first two to four weeks – especially if you've never worked out with weights. When you feel comfortable, gradually increase the resistance, starting with very small weights at first and working your way up. Talk to your doctor or physical therapist before you start strength training. They may be able to suggest some exercises that would help you, as well as particular exercises and movements to avoid. Try doing isometric exercises to strengthen your joints without putting stress on them. For example, you could do straight leg raises while lying on your back. Cardiovascular exercise improves your blood flow and the oxygenation of your muscles. This may decrease your joint pain and reduce stiffness in your joints. Low impact activities, such as swimming or cycling, won't cause further stress to your joints. Avoid high-impact activities, such as running and jumping, that can put additional pressure on your joints. Staying hydrated is an important part of joint health and can help keep your joints from becoming stiff or painful. Have a full glass of water before and after any activity, with additional water available to sip during the activity. Generally, a healthy adult male should drink at least 15.5 cups (3.7 liters) of water a day. A healthy adult female should drink at least 11.5 cups (2.7 liters) of water a day. You may need more than this, depending on your weight, the climate where you live, and your overall activity level. Stay at one task or in one position for at most 30 minutes at a time. If you are doing something that requires you to sit or stand in the same position for longer, fidget or shift your weight so that your joints stay active. Continually correct your posture as you sit or stand so that you don't put too much stress on your joints.
راقب وضعية جسمك لتحافظ على اتزان مفاصلك. اطلب من الطبيب تحويلك لأخصائي علاج طبيعي. قم بتقوية العضلات المحيطة بالمفاصل وتهيئتها. شارك في تمرين هوائي منخفض الشدة 3 – 5 مرات أسبوعيًا. اشرب الكثير من الماء خاصة بعد التمرين. أبق مفاصلك نشطة على مدار اليوم.