If You Can Do These 5 Exercises, It Means Your Flexibility Is Beyond Average

It’s score time! If you got more than 4:

By scoring more than 4 points in this test, it indicates that you have joint hyperlaxity syndrome. It may sound scary but this isn’t harmful and there aren’t any issues experienced by people living with it. It is also known as BJHS or benign joint hypermobility syndrome. However, you cannot conclude that you have this condition until you are completely diagnosed by a professional physician.


If You Can Do These 5 Exercises

What does it mean if you have BJHS?

People who have BJHS and those who don’t have only one difference that they tend to have more flexible collagen fibers and connective tissue proteins. These fibers play a major role in giving strength and providing resilience to the tendons, cartilages, muscles and various other body parts.


This condition however has no harmful effect on your body but in very rare cases, they can cause complications. They can include tendonitis, sprains, lower back pain, capsulitis, joint dislocations, flat feet, scoliosis, varicose veins, knee arthrosis, hernias and even depression and anxiety.

There are some measures that can be taken to prevent this from happening:

  • Perform exercises which will relax your muscles.
  • Avoid direct contact sports and even extreme sports
  • Perform exercises for strengthening muscles and isometrics.
  • Your muscles should be stretched.
  • Your joints should not be overloaded.
  • Sedentarism should be avoided.
Tendon Sheath

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And if you got less than 4:

This means you’re not as flexible as someone with BJHS. But not having more flexibility than usual is not a bad thing! On the contrary, it means that you’re in perfect condition to do any sport or perform any activity. However, if for some reason you’d like to increase your flexibility, there are a few exercises that could help you achieve this (if you do them consistently and with medical approval):


Piriformis stretches: Extend both your legs in the front of you while sitting on the floor. Your right leg should be crossed over your left and make your right-hand reach towards the back of your body. Position your left hand over your right quad or elbow. Repeat for the other side as well.

Lying pectoral stretch: Lay on your stomach with both your arms at the side, making a T shape. Use your left hand for pushing off the ground and then bend your left knee. Slowly roll to your right side to stretch the right side of the pectoral muscles. You should even repeat on the other side.


Pretzel stretches: Lie down on your body’s left side on the floor. Bend the right knee and keep your hip up while holding it towards your chest and hold it as much as possible before releasing it. Then bend your left knee and use the opposite hand for holding the foot. Then slowly turn your head to look over the right shoulder for a spinal twist.

Reclining bound angle pose: Lay on your back and keep the sole of your feet together so that your knees can open up by slowly making them move towards the floor. For at least 2 minutes or less, try holding this posture.


Knees to chest: You have to lay on your back and use both your hands for pulling your knees towards the chest. Try maintaining this posture for at least a minute or 2.

Pretzel stretches

Image Source: brightside.me


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