Exercising as a Hypermobile Human

Some people might think hypermobility is great! Your joints are naturally bendy, your range of motion is impressive and you look like you’ve been training your whole life to be a yogi. But the benefits come with some very real challenges: joint instability, pain, muscle fatigue, and a higher risk of injury.

Hypermobility isn’t inherently a “good” or “bad” thing, but it’s important to know how to use your body safely. Whether you’re newly diagnosed or you’ve known you were hypermobile your whole life, learning how to move in a way that supports your body can make all the difference. Here are a few tips for strength training, mobility, and posture that can help you feel like your best possible self.

1. Stability > Flexibility

If you're hypermobile, chances are you need to work on stability more than flexibility. Since your joints have more mobility, it can feel really easy to relax into unsupported positions. However, over time, relaxing into those end-range positions can cause joint irritation or even damage. Making sure you have good muscle tone and control can help limit your time in those “riskier” positions.

Focus on these three things:

• Mid-range strengthening around your more vulnerable joints (i.e. hips, shoulders, knees and spine): For the hips I would recommend some resisted hip extension or fire hydrants in a supportive position. For the shoulders I would recommend rotator cuff strengthening with resistance bands. For the knees you can focus on mini squats and mid-range deadlifts. Finally, for the spine I recommend core work with a neutral spine (more dead bugs, fewer crunches).

• Slow controlled movements: With any strengthening, avoid quick movement. Slow it down and focus on fluid movements to build control around your joints.

• End-range strength: Be cautious with strengthening at the end of your range. Start with lighter weights and focus on keeping active muscles throughout the movement.

2. Focus on Alignment and Build Proprioception (Your Body’s "GPS")

Hypermobile humans tend to have a harder time knowing where their joints and limbs are in space. We are more likely to accidentally lock out our knees and elbows or hyperextend through our low back. Small misalignments like this might not bother someone else, but could lead to pain or injury for you over time. By focusing on alignment and proprioceptive awareness you are training yourself to stay in those “safer” positions and reduce risk of injury.

Helpful practices:

• Use mirrors or video feedback to check your form

• Practice "micro-bending" or keeping a slight bend in elbows, knees, and other joints instead of locking them out.

• Try some balance work (like standing on one foot or using a wobble board).

• Focus on closed-chain movements (where your hands or feet stay in contact with a surface, like in push-ups or squats).

• Work with a knowledgeable trainer or physical therapist who understands hypermobility. They can help guide you through more complex movements and give you real-time cuing when you need to focus on alignment

3. Limit Passive Stretching

It’s tempting to want to stretch because it feels good. Your muscles might feel tight because your body is constantly working overtime to find stability, but excessive stretching can actually make hypermobility symptoms worse. Passive stretching makes it harder to know where your joints are in space and lead to increased risk of joint or tendon injury.

Instead:

• Try active stretches where your stabilizing muscles stay engaged. Don’t let yourself fully relax into the stretch.

• Avoid passive, deep stretches that put stress on joints. For example, pigeon pose might feel great, but it can put more stress on those hip joints.

• Prioritize dynamic stretching (moving through a comfortable range of motion) over static holds.

4. Respect Recovery

Hypermobile bodies often need longer to recover from workouts. Don’t push through pain or exhaustion, instead listen closely to your body.

Tips:

• Schedule more rest days than the average training program suggests.

• Incorporate low-impact recovery activities like swimming, pilates, or mindful yoga.

• Focus on sleep, hydration, and nutrition to support tissue healing and energy.

Final Thoughts

Training with hypermobility shouldn’t feel like you are holding yourself back. The goal isn't to limit your natural flexibility, but to build a strong, stable foundation that lets you enjoy movement safely for years to come.

If you’re new to training with hypermobility, start slow, stay patient, and feel free to reach out to your local hypermobile PT if you have any questions.