12/01/2025
As a hypermobile physical therapist, I know firsthand how confusing it can feel to choose the “right” exercises when your joints move more than they should. Hypermobility often brings aches, instability, and fatigue, and while movement is essential, the type of movement matters even more. The goal isn’t to stretch further or chase flexibility; it’s to build stability, control, and confidence in your body.
What Exercises You Should Do If You’re Hypermobile
1. Prioritize Strength Training
Strength is your superpower when you’re hypermobile. However, it is important to meet your body where you are at. Start with isometric exercises, and body weight exercises. This includes isometric exercises for all our major muscle groups, leg raises, bridges, marches etc as a starting point . Over time, focus on slow, controlled resistance training that teaches your muscles to support your joints through their full but not excessive range of motion. Exercises like goblet squats, hip hinges, rows, and dead bugs are great exercises. Start with lighter weights and perfect your form before progressing.
2. Train Your Core (But Not Just Crunches)
For hypermobile bodies, the core is about control, not six-pack abs. Think anti-rotation, anti-extension, and anti-lateral flexion work: Pallof presses, bird dogs, planks (modified as needed), and suitcase carries. These exercises help stabilize your spine and improve whole-body coordination.
3. Work on Proprioception
Proprioception is your awareness of where your body is in space, and can be reduced with hypermobility. Balance work like single-leg stands, tandem stance, or gentle wobble board training helps sharpen your body’s feedback systems and reduce the risk of rolling ankles or sudden “tweaks.” It is also important to bring this into your strength exercises to know where you joint is in space, as well as making sure you are getting the correct muscle work out of the exercise. This will also translate into daily function when performing activities like opening a door, putting dishes away, lifting a box, pressing an elevator button etc.
4. Limit End-Range Stretching
This is one of the biggest mindset shifts for hypermobile people. You don’t need more flexibility, you already have plenty. Instead, choose dynamic warm-ups, gentle mobility work, soft tissue mobility (foam rolling, self massage) and strength through mid-range positions to better control your motion.
5. Move Consistently, Not Aggressively
Consistency beats intensity every time. Small, regular doses of strength and control work help calm pain, reduce flare-ups, and build long-term resilience.
With the right exercises, hypermobility becomes manageable, and your body becomes a source of strength rather than stress. If you’re unsure where to begin, working with a physical therapist who understands hypermobility can make all the difference.
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