Exercise With Hypermobility: Strength Before Stretch

You were always the one at school who could bend your thumb back to your wrist or sit in the splits without warming up. Now you are an adult with kids, and those bendy joints seem to ache more than everyone else’s. Knees that click, shoulders that feel loose, ankles that roll on uneven pavements. If you have been told you are “hypermobile”, you may have also been told to be careful, which can leave you unsure whether to exercise at all. Here is my general guide to exercise with hypermobility: why strength matters more than stretching, how to start, and why physio guidance is well worth getting.

What is joint hypermobility?

Joint hypermobility means some or all of your joints move further than most people’s. For many people it causes no problems at all. For others it comes with pain, stiffness, clicking joints, frequent sprains or joints that partly slip out of place. When it causes symptoms like these, the NHS calls it joint hypermobility syndrome.

The NHS advises seeing a GP if you think you have it. A GP usually checks your flexibility with a simple scoring test and may arrange tests to rule out other conditions. They may refer you to a physiotherapist, occupational therapist or podiatrist.

Please do that before starting a new programme, especially if you have dislocations, ongoing pain, dizziness, or a diagnosis such as hypermobile Ehlers-Danlos syndrome. I am a coach, not a clinician, and a physio who has assessed you will give you advice I cannot.

Why strength comes first

The NHS says the main treatment for joint hypermobility syndrome is improving muscle strength and fitness so your joints are better protected. It also warns that not exercising can make symptoms worse.

Here is how I explain it to clients: if your ligaments are a bit looser than average, your muscles have to do more of the job of holding joints steady. Strong, well-controlled muscles act like a support system around the joint. That is why the focus is on control and strength, not on stretching further.

Exercise with hypermobility: my 6 ground rules

1. Do not chase flexibility. You probably have plenty. Stretching to your end range can feel good, but strength usually helps more.
2. Stop short of locking out. Keep a “soft” knee and elbow at the top of squats, push-ups and presses rather than snapping straight.
3. Go slow. Use a 3-second lowering phase on most moves. Slow means you are controlling the joint, not momentum.
4. Stay in your comfortable range. The NHS advises not pushing joints past the range that feels comfortable.
5. Avoid lots of repetitive, high-impact work at first. Build impact gradually if at all.
6. Pace yourself. Take regular breaks and build up week by week. The NHS mentions pacing too.

A beginner strength routine

Do this 2 to 3 times a week, with a day off in between. Start with 1 round, build to 3 rounds over a few weeks. Use the easiest version until you can do every rep with total control.

Lower body

• Sit-to-stand from a chair: 8 to 10 reps. Knees track over your second toe, no caving in. Stand tall but do not snap the knees back.
• Glute bridge: 10 reps, 3-second hold at the top. Feel it in your bum, not your lower back.
• Side-lying leg lift: 10 each side, slow. Great for hip control.
• Supported calf raise: 10 to 12 reps holding a worktop, lowering for 3 seconds. Helps ankles.

Upper body

• Wall push-up: 8 to 10 reps. Elbows slightly bent at the top.
• Band row: 10 to 12 reps. Squeeze shoulder blades gently, no shrugging.
• Wall slides: 8 reps, sliding forearms up a wall only as high as feels controlled.

Core

• Dead bug (arms only to start): 6 each side, lower back gently touching the floor.
• Side plank from knees: 15 to 20 seconds each side.

For more on keeping your trunk steady, my guide on how to brace your core is a good next read.

Balance

Hypermobile ankles often benefit from balance work. Stand on one leg near a wall for 20 to 30 seconds, 3 times each side. When that is easy, turn your head slowly side to side. My post on balance exercises for adults has more progressions.

What about aches the next day?

Some muscle soreness after new exercise is normal. Joint pain that is sharp, pain that lasts more than a day or two, or any feeling of a joint slipping is a sign to reduce the load and talk to your physio. If you are dealing with ongoing joint aches, my post on exercising with joint pain covers how to adjust common moves.

The NHS also mentions low-impact options such as swimming and cycling as good starting points if you have not been active, and supportive shoes for everyday comfort.

Where a bootcamp class fits

Classes can work well for hypermobile people, as long as the coach knows and you are not pushed into big ranges or lots of jumping. In my classes every exercise has an easier and harder option, the groups are small (max 10), and I would much rather you do a slow, controlled squat than a fast, sloppy one. Let me know about your hypermobility and any physio advice when you book, and we will adapt.

SYP Built To Last, my functional strength class, is a natural fit, as it is all about building controlled, useful strength rather than speed.

FAQs

Is it safe to exercise with hypermobility?

For most people, yes, and the NHS says not exercising can make symptoms worse. Get advice from your GP or a physio first, especially if you have frequent dislocations or a related condition.

Should hypermobile people stretch?

Many hypermobile people do not need extra flexibility. Gentle movement within your comfortable range is fine, but strength and control are usually the priority. A physio can tell you what suits your joints.

Can I lift weights if I am hypermobile?

Many hypermobile people lift weights. Start light, move slowly, avoid locking out and build up gradually. Ask your physio about any specific joints that need care.

Is yoga good for hypermobility?

It can be, if the focus is on strength and control rather than pushing into deep stretches. Tell the instructor about your hypermobility and stay out of end ranges.

Book your first class

If you want to get stronger in a small group where your coach actually knows how your joints work, come along. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215 to chat first. If you would rather work 1-1 alongside your physio’s advice, my injury-safe personal training in Archway is built for exactly that.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.