Hypermobility & Pilates: the Benefits of Physical Therapist Guided Reformer Pilates for Hypermobility and Related Conditions

We know that building strength and stability throughout the body is important - but sometimes it can be hard to know where to start when dealing with hypermobility. Pilates can be a great option to begin building strength as it is a low impact, low load activity with an emphasis on body awareness throughout. At Intrinsic, we utilize the Pilates Reformer as one tool in a holistic, whole body approach to build deep strength stability without triggering pain or flare-ups.

Why is Pilates helpful for hypermobility?

Pilates helps to strengthen the postural muscles, improve core strength and promote stability throughout the body - all things we are trying to achieve with hypermobility! Building up core strength and stability can help minimize the impacts of increased joint flexibility and reduce injury risk. Specifically, the controlled movements and emphasis on body awareness and coordination are a perfect match for someone working with hypermobility. In addition, the low impact nature and option to strengthen in a variety of positions can also make it more tolerable for those dealing with POTS. 

How is Reformer Pilates different than mat exercises?

Reformer Pilates specifically allows for both added support and resistance to ensure we are engaging muscles appropriately instead of compensating. This allows for a more controlled movement and a better ability to really notice that mind-muscle connection and take note of where your body is in space. Oftentimes, this is a more tolerable and safe place to start strengthening versus mat Pilates. Also - it’s fun!

How is Reformer work incorporated with physical therapy?

At Intrinsic, we take a holistic view on your overall health and wellness. During part of your session, we might work on manual therapy to reduce restriction and pain from tight muscles, discuss strategies for posture or support with daily activities, or discuss options for home exercises to support your goals before jumping on the Reformer to work on building strength. All of these are important pieces of the whole puzzle! Each person will have an individualized approach depending on their goals.

Can I just go to a Reformer class instead?

That can certainly be our goal! Specifically when working with hypermobility, it is extremely beneficial to start with personalized attention when working with the Reformer to ensure that you can be given individualized cues to avoid compensation patterns that might lead to injury or pain long-term. We can immediately adjust technique, positioning, add props for support, or change resistance to ensure you aren’t experiencing any pain and that form is correct - all things which are trickier to do in larger class settings. In addition, jumping into a full 60 minute class at a studio is often too much to start with right away; in the clinic, we can start with shorter durations on the reformer and work up from there.  Once you build up knowledge, confidence and baseline strength - classes can be a great option to progress long-term!

What if I don’t plan on doing Reformer Pilates long-term? Is this still beneficial?

Yes! The goal of strength work on the Reformer is to build stability, core strength and an improved mind-muscle connection throughout the joints of your body - all of which are skills we need with most of our regular activities. The Reformer can be a great tool to build a foundation of strength that we can then work together to transfer to other things you would love to be doing - whether that’s functional daily tasks, lifting weights, or other fitness activities!

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Our Reformer Pilates sessions are:

Expert-informed – Guided by licensed physical therapists trained in pelvic floor physical therapy and hypermobility

Patient-led – Based on your personal goals, limitations, and needs

Whole-body focused – Integrating breath, balance, and core control to help you feel your best

We would love to answer any questions you have on how Reformer Pilates and physical therapy can help you achieve your goals!

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