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Moving with Confidence – Pilates for Chronic Health Conditions - Ehlers-Danlos Syndrome and Hypermobility Spectrum Disorders

Updated: Aug 18




At Mobilates we embrace everyone's individuality and provide a person-centred approach to exercise activities. Below you will find details about EDS and Hypermobility Syndromes - this is a condition that many of our members live with - you’ll find some information about the condition alongside some top tips on exercising whilst staying safe and supported.


Definition: Ehlers-Danlos Syndromes (EDS) or Hypermobility Spectrum Disorder (HSD)


The Ehlers-Danlos syndromes (EDS) are a group of 13 heritable connective tissue disorders. The conditions are caused by genetic changes that affect connective tissue.


Each type of EDS has its own set of features with distinct diagnostic criteria. Some features are seen across all types of EDS, including joint hypermobility, skin hyperextensibility, and tissue fragility. 


Some people are naturally hypermobile without issues. Others may have Hypermobility Spectrum Disorders (HSD) or hEDS (Hypermobile Ehlers-Danlos Syndrome), where it causes pain, fatigue, and impacts daily life.


Fatigue is common because muscles work harder to stabilise joints. Frequent Injuries caused by sprains, dislocations, or subluxations (partial dislocations) are more common and also increase pain levels..


Poor proprioception can result in difficulty sensing where their body is in space which in turn can lead to clumsiness and/or poor balance.


Among the other ‘comorbidities’ that might present themselves along with hEDS/HSD are:


  • Malfunctioning of the autonomic (involuntary) nervous system (PoTS)


  • Gut dysmotility (an abnormality of the involuntary muscle movements that control digestion, which may cause the system to be very sluggish)


  • Small fibre neuropathy (nerve damage causing pain which can be severe, pins and needles, numbness)


  • Cervico-cranial instability (complex problems caused by joint instability at the top of the neck)


  • Sleep disorders


  • Anxiety


This is not an exhaustive list. It is important to note that not everyone with hEDS/HSD will have all or any of these problems, but they are possible. 


What Causes EDS/Hypermobility?


Genetics - It often runs in families


Collagen Structure - Individuals may have a more elastic form of collagen in their connective tissues.


Delayed Diagnosis - In many cases, people with hypermobility, including those with hypermobile EDS (hEDS), might not be diagnosed until adulthood or later. This is because symptoms can be mild or intermittent, and the condition might not be fully understood or recognised until it's causing more noticeable problems. 


Focus


Pilates is fantastic for those with EDS/hypermobility if done correctly. The focus should shift from flexibility to stability, strength, and control.


Exercise Tips


At Mobilates we try to support you to become more aware of your body and what it can and cannot do as well as what is safe. Every teacher will provide adaptations where required to ensure you get the most out of every class.


Below are some examples of things that you can do to make exercise better for your body and allow you to feel the full benefits of your class:


  • When doing arm work keep elbows soft and hands within your field of vision. 


  • When standing keep knees soft but not too bent and sit when needed. 


  • Ensure your pelvis stays in a neutral position and keep all moves slow, small and mindful.


  • Focus on control over range - moving within a safe, controlled range instead of pushing to the end range of motion.


  • Emphasise joint alignment and posture.


  • Build strength through the use of equipment, guided by an expert - such as a Mobilates instructor.


  • Prioritise muscle strengthening, especially around the joints (e.g. glutes, core, shoulders).


  • Slow, controlled movements


  • Reduce momentum to maintain stability and control.


  • Use blocks, bands, pilates balls, cushions or even Squishmallows to support proper form and reduce joint strain.


  • Deep core stability (transverse abdominis, pelvic floor) is essential for protecting joints.


  • Stop at mid-range, not full stretch 


  • Move in and out of stretches slowly and carefully rather than maintaining long static holds.


Exercises to try


Core Strengthening Work - For example, dying bug, toe taps and leg slides


Pelvic Stability Work - For example shoulder bridge & clams


Small Range Movements - Concentrate on control over speed and range.


Isometric Holds - For example modified planks (short holds for strength)


Balance Work - For example standing stability exercises with support


Scapular Stability - For example shoulder rolls and protraction and retraction


Final Thought


EDS/Hypermobility is challenging to manage but it can be done successfully — it just requires smarter movement.


Pilates can be a powerful tool for those with EDS/hypermobility when it emphasises stability, awareness, and control.


Member Comment


'Mobilates for me has been life-changing and that’s not an exaggeration. I am physically stronger, in less pain, have suffered no dislocations and am mentally much happier and more relaxed too' (Amy)


A video of one of our members Mia, who lives with multiple health conditions including hEDS, MCAS and Disautonomia.
A video of one of our members Kimberlee, who lives with hEDS, Chiari and Syringomyelia.

Further Information


For more Information visit: EDS UK




Not yet a member? Then you can book your free online Mobilates trial here.


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Mobilates CIC provides online and in-person inclusive exercises classes for people in the UK. Classes centre around supporting people with mobility issues, chronic pain, disabilities and long-term health conditions.


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