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3 Alternatives to Stretching When You Are Hypermobile

Writer's picture: Dr. Sieara HinshawDr. Sieara Hinshaw

First off, how do you know if you are hypermobile? Hypermobility at a most basic level just means that your joints tend to be more mobile than the “average”. There is a basic test for self-assessing if you are hypermobile, which I will link here.


At a more progressed level, the diagnosis for hypermobility is called Ehlers-Danlos Syndrome (EDS). EDS is a connective tissue disorder with 13 variations. Common signs and symptoms of the more common variations of EDS are joint hypermobility (excessive motion), joint instability (could include recurrent dislocations), very stretchy and more fragile skin, and chronic pain. Learn more about EDS here.


To summarize, you don’t need to be diagnosed with EDS to be hypermobile. There are many folks with generalized hypermobility who should understand how their flexibility impacts their body. It can be an advantage to be hypermobile in some cases (ex. being able to perform certain postures in yoga). But it can also be a disadvantage to be too hypermobile without the strength to support your joints.


Many folks who are hypermobile (with or without an EDS diagnosis) have chronic pain. This can often come from overactive muscles who are trying to provide stability to joints that need it. Tight knots in muscles called trigger points can cause pain and sometimes give a sensation of tightness. Many people resort to stretching to help the sensation of tightness and pain. However, stretching is not ideal for joints that are hypermobile. Stretching at end range is pushing a joint to a vulnerable position, potentially putting it at risk for a partial or full dislocation in some more severe cases.


Instead, here are three alternative approaches to improve joint stability, reduce pain, and protect your body if you are hypermobile:


1. Strength Training

Focusing on building strength in the muscles surrounding your joints can help stabilize them and prevent excessive movement.

  • Why It Helps: Strengthening your muscles creates a "protective brace" around your joints, reducing the risk of injury and pain.

  • Examples:

    • Isometric Exercises: Hold positions like planks or wall sits to build joint stability without excessive motion.

    • Resistance Training: Use weights or resistance bands for controlled movements, like squats, glute bridges, or rows.

    • Focus Areas: Strengthen areas prone to instability (knees, shoulders, hips).


2. Stability and Balance Training

Improving your awareness of where your body is in space helps control movement and avoid joint overextension.

  • Why It Helps: Hypermobile individuals often have poor proprioception (awareness of your body’s position in space), leading to joint misalignment or injury. Training your nervous system to stabilize movements reduces risks.

  • Examples:

    • Balance Work: Exercises on a single-leg such as single leg RDLs.

    • Dynamic Movements: Side steps with a resistance band or lunges while staying mindful of joint alignment.

    • Yoga Modifications: Avoid end-range positions; focus on engaging your core and stabilizing muscles during poses.


3. Self-Soft Tissue Mobilizations

Instead of stretching to improve the sensation of tightness, it may be better to use self-soft tissue mobilizations to help the trigger points. Using a foam roller or a tennis ball on the wall are common examples that can help.

  • Why It Helps: Helps to eliminate trigger points which improves pain and the sensation of tightness without forcing a joint to stretch.

  • Examples:

    • Foam rolling or tennis ball on the wall: Place the item on the tight/tender area. Explore to find the most needed area, make sure you can breath with it for around 60 seconds. Then move to the opposite side or another muscle group.


A performance physical therapist at Outshine Physical therapy is working with a female active adult patient to help improve her hypermobility in Asheville, NC.

Additional Tips:

  • Avoid Overstretching: While it may feel good temporarily, it can worsen joint laxity over time.

  • Stabilize, Don’t Stretch: Use techniques that engage and support your joints.

  • Work with a Specialist: A physical therapist can design a program specific to your needs.

 

Hope this was helpful! As always, feel free to set up a free phone consult if you have questions about how to improve your pain, health, and wellness. Especially if you are dealing with hypermobility and aren’t sure how to move forward with safe movement and strength training.

 

Sincerely,

Dr. Sieara


Book your FREE consult call here!

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