8 Key Principles for Exercising Safely with Hypermobility
Managing hypermobility while staying active can be a challenge, but the right approach to exercise can make a world of difference. If you have hypermobility, you may have experienced pain, fatigue, or even injuries from workouts that weren’t tailored to your needs. That’s why it’s essential to exercise in a way that prioritizes joint stability, muscle control, and gradual progression.
Here are eight key principles to keep in mind as you build a sustainable and safe movement practice:
1. Move Through 50-75% of Your Range of Motion
Whenever possible, aim to perform exercises within 50-75% of your full range of motion. This reduces strain on soft tissues and minimizes the risk of subluxations (partial joint dislocations). Over time, you may be able to expand your range safely, but be mindful that a larger range often comes with increased risk to your joints.
2. Start Low and Go Slow
Rushing through an exercise or increasing intensity too quickly can lead to injury. Instead, allow your body to adapt by progressing gradually. Work on an exercise until it feels almost easy before increasing the challenge. Quality movement always outweighs speed or intensity.
3. Stretching Is Usually Not Helpful
Many people with hypermobility feel “tightness” and instinctively want to stretch. However, stretching can sometimes destabilize already lax joints and tissues, leading to increased discomfort or injury. While stretching may offer temporary relief, it should be used with caution and always in consultation with a therapist.
4. Start with 25% Effort or Less
Your muscles should be engaged like a gentle whisper at first—no need to go all-in from the start. Avoid using 100% effort, as this can lead to muscle spasms and incorrect muscle activation. Instead, think of building intensity like a crescendo in music—start softly and increase gradually in coordination with your breath.
5. Don’t Hold Your Breath—Keep It Flowing
Holding your breath during exercise can cause muscle spasms and restrict movement. Rather than worrying about inhaling or exhaling at specific moments, focus on maintaining a steady, natural breath throughout your movements.
6. Increase Gradually—This Is a Marathon, Not a Sprint
Consistency and slow progress are key when exercising with hypermobility. Think of the classic story of the tortoise and the hare—be the tortoise. Most people benefit from starting with exercises in a lying-down position before progressing to more complex movements (e.g., hands and knees, seated, kneeling, standing). If you have conditions like POTS, lying or reclined positions can be particularly beneficial.
7. Use Props, Walls, and the Floor for Feedback
Your body’s sense of where it is in space (proprioception) can be compromised with hypermobility. Using props, walls, and the floor can provide valuable feedback, helping you connect with your movements more effectively. This extra support can also help reduce pain and improve stability.
8. Listen to Your Body and Adjust Accordingly
No one knows your body better than you do. If something doesn’t feel right, adjust your movements, modify your approach, or take a break. Exercise should help you feel stronger and more stable over time, not lead to setbacks.
What’s Your Biggest Takeaway?
Did any of these principles stand out to you? Were any new, or did they serve as a helpful reminder? We’d love to hear your thoughts and experiences—your feedback helps us continue providing valuable information to support your wellness journey.
If you’re struggling to meet your movement or wellness goals, reach out to us! We specialize in helping people with hypermobility exercise safely and effectively. Whether you're dealing with pain, uncertainty about where to start, or just looking for guidance, we’re here to help you move with confidence—without fear of injury. Contact us today to see how we can support you!
