Hypermobility is defined by joints that possess a range of motion exceeding the typical, expected limits. For many, the instinctive response to muscle tightness or discomfort is to stretch, but for hypermobile individuals, this action can be counterintuitive and potentially harmful. A flexible body requires a unique approach to movement, one that prioritizes a different physical quality over increasing an already excessive range of motion.
Understanding Hypermobility and Joint Instability
Joint hypermobility stems from a difference in the body’s connective tissues, particularly the ligaments. Ligaments, which are normally taut and fibrous, act as passive stabilizers to prevent joints from moving too far. In hypermobile individuals, these ligaments contain collagen that is more elastic than usual, making them loose or lax.
This increased elasticity means the joints lack the necessary structural stability provided by the passive tissue restraints. Consequently, these joints are more mobile but less stable than a typical joint, increasing the risk of strain, sprains, or partial dislocations, known as subluxations. Because the passive restraints are compromised, the joints become highly dependent on the active stabilizers—the surrounding muscles—to provide support. This constant need for muscular engagement often leads to a feeling of tightness as muscles overwork to protect the unstable joint.
The Risks of Traditional Stretching
Traditional static stretching can be highly detrimental for hypermobile individuals. When they stretch, they are not primarily lengthening muscle tissue, but instead pushing the joint further into its end range. This repeated overextension can cause microtrauma to the already lax ligaments and joint capsules.
Instead of gaining flexibility, the individual risks chronic joint pain and a greater propensity for their joints to subluxate or even fully dislocate. Many hypermobile people unconsciously “hang” or “sink” into their joints’ end ranges without muscular support, and static stretching encourages this unprotected movement beyond the body’s protective barrier. The feeling of muscle tension that prompts the desire to stretch is often a protective mechanism, where the muscles are guarding the joint, and forcing a stretch overrides this safety signal.
Prioritizing Stability Over Flexibility
The primary focus for managing hypermobility should shift entirely from increasing flexibility to building muscular strength and endurance. The goal is to develop the active support system that can compensate for the compromised passive stability of the ligaments. This strength training must be carefully implemented to build a robust muscular “corset” around the unstable joints.
A focus on deep stabilizing muscles, such as the core, gluteal muscles, and the rotator cuff of the shoulder, is particularly important. These muscles must be strong enough to maintain joint alignment even during dynamic movement. Exercises should utilize low-impact, controlled resistance, such as bodyweight, light free weights, or resistance bands, to build strength without overloading the joint structure.
Resistance training improves joint stability and reduces the risk of injury by enhancing the muscle-tendon unit’s ability to absorb forces effectively. The emphasis is on precise, controlled movement through a partial range of motion rather than heavy lifting. Gradually increasing the demand is the safest path to building functional strength.
Safe Movement Alternatives and Techniques
Instead of traditional static stretching, hypermobile individuals benefit most from controlled, mindful movement practices. These alternatives focus on improving proprioception, the body’s sense of its position in space, which is often impaired by joint laxity. Enhancing proprioception allows for better control and muscle activation.
Controlled dynamic movement, such as low-impact activities like swimming, cycling, or specialized Pilates and Tai Chi, can be highly beneficial. These exercises help build stability and coordination while keeping the joints within a safe, supported range. When performing any exercise, it is recommended to work within only 50 to 75 percent of the full available range of motion to avoid stressing the joint capsule.
Any movement routine should be developed with the guidance of a physical therapist or movement specialist who has experience with hypermobility. They can design a personalized program that focuses on strengthening and control, ensuring no movement is pushed into the painful or hyperextended range. Listening to the body and never moving into pain or joint “clunking” sensations is a fundamental rule for safe movement.