The Hypermobility Fad & How Food and Flossing can Create Healthy Flexibility

Oftentimes on social media or in pop culture we see “hyper-mobility” glorified. A yogi in the splits, a dancer bringing a leg to their face, these capabilities are generally seen as impressive, and turn into aspirational models for the general public.  These extreme positions are also seen as both attainable and special, yet they are impossible for most of us because 80% of the population has normal tissue and lacks “hyper-mobility”.

Hypermobility could be lumped in with the same social media ideals as weight and body shape, but when we go beyond the surface, we often find many of these images are not ideal, either because of image manipulation, health issues, positional substitution (in yoga), or the person being a genetic unicorn.

In terms of flexibility, hyper-mobility is a health condition that allows some yogis, dancers, and gymnasts to put their bodies into positions that most of us could never achieve without injury.  Hyper-mobility affects about 20% of the population, and in many cases it is a genetic disorder effecting connective tissue health that can, in some cases, lead to physical injuries and internal organ issues, such as sluggish digestion. Hyper-mobility can also be onset by a physical activity, such as improper stretching of joints or epigenetic occurrence and is not only a genetic issue. Also, hyper-mobility and neurological diversity, such as AdHD, are often mutually present.

So, when we feel bad that we can’t do full splits, we need to remember the person that has this “facility” most likely has hyper-mobility or another issue, much like the super-bendy circus performers of the past.  In other words, being too “apparently” flexible is just as much of a limitation as being too tense or anywhere in between; we are all limited, and rather than looking outward at others, to compare, we can benefit from focusing on our own tissue health and working to improve what we’ve got - even a small change can significantly improve our quality of life.

So, let’s focus on where we are as an individual and learn how to create healthy connective tissue and flexibility.

First, we need to distinguish hyper-mobility from true flexibility. True flexibility means your tissue feels pliable, elastic, hydrated, is functional, it can twist, contract, lengthen, expand and exert force. In hyper-mobile cases, the joints are usually super loose, but the supporting muscle groups and surrounding fascia is actually very tight. 

For example, you may have plenty of range when you take a forward fold—you might even be able to touch your toes—but if your lower back or sacral area feels achy, you are likely forcing hyper-mobility at the joints. And what about the tissue between the joints? If it's not able to extend and flex, it is at risk of overstretching or tearing. Once tissues around the joints are overstretched, they act more like an overused rubber band—over-lengthened and unstable around the joints, enabling the already tight areas to remain tight.

Studies are now showing us that overstretching can tear or weaken our tissue2 and leave it feeling less flexible. When you overstretch, your body attempts to repair itself by laying down more stabilizing tissue, resulting in that feeling of stiff muscles the next morning. Furthermore, wherever you are super mobile, your body will try to find balance by creating restrictions (scar tissue) nearby to stabilize—that's the familiar nagging neck pain or achy hip. 

Wondering what some tactics are for encouraging your connective tissue to be healthy? Fascia Flossing is our go to. This technique is based off of how animals move their bodies to harmonize their tissue, maintain resilience and keep tightness at bay.

Animals instinctively contract their muscles as they stretch, this function is called pandiculation, or what we are calling an engaged elongation. We can take that concept of engaged elongation and apply it to our entire bodies. 

Instead of a static hold, like in traditional stretching, perform the active “flosses” in reps, moving to the starting range and slowly to the end range. It will create heat and oxygenation in the target area, and it can even turn into a workout if you choose. Doing this kind of fascia flossing can help that tight tissue to change to elastic, springy, and hydrated tissue! It can also help sustain highly mobile areas. When tissue is flossed, it has more capacity for strength building. 

Food for Fascia?

If you want healthy, flexible tissue, avoid sugar when possible. High blood sugar attaches to your collagen matrix, which makes up your connective tissue, creating cross-linked bonds in a process known as glycation (glucose and fructose link the amino acids present in the collagen and elastin to form advanced glycation end products that disrupt our health on all levels).  These glycation bonds lead to dryness, less elasticity, impaired skin healing, and acne breakouts.

Please note, fructose is more active in glycation than glucose! So, yes, avoid white sugar, but also moderate your sweet fruit and fruit juice intake to keep your blood sugar levels from spiking.

Cooking food also creates these advanced glycation end products, especially when using dry heat to cook animal products. Evidence suggests avoiding these dietary AGEs helps delay chronic disease and aging, so include fresh, foods in your diet, and cook with moist heat when possible, to help maintain healthy tissue.

Consume a low sugar diet consisting of natural foods with adequate protein for repair and maintenance. You can also “supplement” your connective tissue by adding a high quality grass-fed gelatin or collagen peptide supplement and/or bone broth (there are alternative vegan options that help support collagen production, such as biotin and silica, Vita A/C, L-Lysine, amla fruit). Hyaluronic acid, known for increasing the moisture content of your skin, and reducing wrinkles, helps to “lubricate” your joints (along with all your tissues), and is also available as a separate supplement or is sometimes added to collagen peptide products, sometimes with Vitamin C. Vitamin C is helpful as it supports your body’s production of collagen.