01/19/2026
Pregnancy with hypermobility is a different experience from what most pregnancy fitness advice prepares you for. As a hypermobile physical therapist, I knew going into pregnancy that my joints would be more vulnerable. What I didn’t fully appreciate was just how quickly tightness, joint irritation, and compensations could build if I didn’t stay ahead of them. What truly saved me during pregnancy was prioritizing mobility and strength early on.
When you’re hypermobile, mobility isn’t about stretching further or chasing end ranges. It’s about maintaining healthy, controlled movement so your joints don’t stiffen up in protective patterns. Pregnancy adds another layer: hormonal changes, shifting center of gravity, and altered muscle activation all increase joint stress. For me, gentle, intentional mobility and soft tissue mobility (rolling out, Theragun etc.) work helped keep my body adaptable without pushing me into instability.
I focused on short, frequent mobility sessions throughout the workday. Five minutes in to move my spine, hips, and rib cage made a noticeable difference in how I felt throughout the day. I also performed 3-4x strength workouts a week, with 3-5 minute mobility warm-ups. Mobility before strength training helped me access the muscles I needed without overloading my joints. And soft tissue mobility at night helped calm my nervous system and reduce end-of-day aches.
This approach also helped me manage common hypermobility pregnancy issues like SI joint discomfort, lower back pain, and hip tightness. When I skipped mobility for a few days, I felt it immediately more stiffness, more joint awareness, and more pain.
The biggest takeaway? Mobility and strength training are not optional for hypermobile pregnancies. It’s fundamental. Done early on in pregnancy and consistently, it creates a buffer against pain, helps you move more efficiently, and allows strength work to actually do its job.
If you’re pregnant and hypermobile, don’t wait until something hurts. Start with gentle, controlled movement now and make it a daily habit. Your body will thank you.
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