The common advice to stretch for better health and injury prevention is nearly universal, yet for individuals with excessive joint flexibility, this practice can be counterproductive. While stretching increases muscle flexibility and range of motion for most people, those who are naturally “bendy” may be pushing their bodies toward instability. Understanding the difference between muscle flexibility and joint hypermobility is the first step toward adopting a safe movement strategy. For people with overly mobile joints, the goal is not to gain more range of motion but to learn how to control the mobility they already possess.
Defining Joint Hypermobility
Joint hypermobility is a physical trait where joints move beyond the typical range of motion due to laxity in the body’s connective tissues. This condition is distinct from muscular flexibility, which is the ability of muscles and fascia to lengthen. Hypermobility, often described as being “double-jointed,” is a trait of the ligaments and joint capsules that connect bone to bone and provide passive joint stability.
This characteristic often stems from a genetically influenced difference in collagen, the protein that provides strength and structure to connective tissues. In hypermobile individuals, this collagen may have a stretchier composition, leading to looser ligaments and tendons. While some people may only have hypermobility in a single joint, generalized joint hypermobility (GJH) affects multiple joints across the body.
Joint hypermobility is relatively common, affecting up to 20% of the population, and for many, it causes no symptoms. However, when excessive joint movement leads to chronic pain, instability, or frequent injuries, it is classified as a Hypermobility Spectrum Disorder (HSD) or hypermobile Ehlers-Danlos Syndrome (hEDS). The primary difference is that hypermobility is a structural issue of the joint itself, not a matter of muscle length.
True flexibility involves the muscle and its surrounding fascia, which can contract and return to its original length after being stretched. In contrast, a hypermobile person’s joints are allowed an excessive range of motion because the ligaments are already lax. The goal of safe movement should be to stretch the muscle, not the ligament, as ligaments are not designed to stretch and spring back.
Why Traditional Stretching Can Be Harmful
Traditional stretching can be detrimental for hypermobile individuals because it targets tissues that are already lax. Ligaments and joint capsules act as the joint’s primary passive stabilizers, preventing the joint from moving too far. When a hypermobile person performs a static, long-hold stretch, they stress these already overextended ligaments and joint capsules instead of lengthening a tight muscle.
Repeatedly pushing a hypermobile joint to the end of its range of motion can cause microtrauma, further increasing instability. This chronic stress makes the joints less secure, raising the risk of subluxation (a partial dislocation) or full dislocation. The body often responds to this instability by involuntarily tightening the surrounding muscles to create a protective brace.
This muscle tightness is a symptom of joint instability, not the root problem, and stretching these muscles removes the body’s natural defense mechanism. When attempting to stretch, the body often takes the path of least resistance, meaning the movement occurs in the already lax joint rather than the muscle belly. This results in the joint hyperextending, reinforcing hypermobility without actually improving muscle length.
Over-stretching can reduce proprioception, which is the body’s unconscious awareness of limb position in space. Ligaments contain sensory receptors that provide crucial feedback to the brain about joint position. By dulling this feedback system, hypermobile individuals lose their ability to control joint movements precisely, increasing their susceptibility to injury.
Shifting Focus: Prioritizing Strength and Stability
For people with hypermobility, the focus must shift from increasing flexibility to building strength and stability. The primary aim is to create a “muscular cast” around the lax joints, enabling the muscles to take over the stabilizing role that the ligaments cannot perform. This approach requires controlled, low-impact movements that build muscle strength without forcing the joint into its end-range of motion.
Specific exercise principles are highly beneficial for improving joint control and function. Training should emphasize eccentric contractions, the phase of movement where the muscle is lengthening under tension. For example, slowly lowering a weight during a bicep curl or carefully descending into a squat strengthens muscles and improves control without placing excessive stress on the lax ligaments.
Core strength is foundational, as a strong core provides a stable base for all other limb movements. Exercises that promote postural stability help reduce strain on peripheral joints and improve the overall alignment of the kinetic chain. This is often paired with isometric exercises, where the muscle contracts without changing length, which is effective for building static stability and muscle endurance.
Proprioception training is an important component to help the nervous system better control joint positioning. This involves exercises that challenge balance and body awareness, such as single-leg stands or light movements performed slowly and precisely. Using tactile cues, like resistance bands or light external pressure, can enhance sensory feedback, helping the brain map and control the hypermobile joint. Individuals with hypermobility should seek guidance from a physical therapist specializing in connective tissue disorders to create a safe, tailored strengthening regimen.