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Types of Exercises That Help Hypermobility Syndrome
James Rind MSc
23rd February 2025 - 4 Min Read
Hypermobility syndrome (HMS) is a condition where joints move beyond their normal range due to lax connective tissues. While increased flexibility can be advantageous in some cases, HMS can lead to joint pain, instability, and a higher risk of injuries. Managing hypermobility effectively involves a combination of strengthening, stabilizing, and proprioceptive exercises that support joint function and reduce discomfort. This article explores the best types of exercises for individuals with hypermobility syndrome.
Strengthening Exercises
Strengthening exercises help stabilize hypermobile joints by improving muscle support. The goal is to build strength around affected joints without overstressing them.
Isometric Exercises
Isometric exercises involve contracting muscles without moving the joint. These exercises are particularly beneficial because they build strength without placing undue strain on the joints. Examples include:
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Wall sits: Strengthens the quadriceps without excessive knee movement.
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Planks: Improves core stability, which helps support the spine and hips.
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Glute bridges: Enhances pelvic and lower back strength, reducing strain on the hips and knees.
Resistance Training
Low-impact resistance training helps improve joint stability and prevent excessive movement. Resistance bands are an excellent option since they provide controlled tension without excessive joint strain. Examples include:
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Clamshells: Strengthens hip stabilizers to prevent excessive hip rotation.
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Bicep curls with resistance bands: Builds arm strength while controlling joint movement.
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Leg lifts: Strengthens lower limb muscles with minimal stress on joints.
Joint over-flexibility characterises conditions such as
Hypermobility Syndrome and Ehlers-Danlos Syndrome
Proprioception and Balance Exercises
Proprioception, or the body's ability to sense joint position, is often impaired in individuals with HMS. Balance exercises help improve joint awareness, reducing the risk of injury.
Single-Leg Stance
Standing on one leg challenges balance and strengthens stabilizing muscles. Beginners can hold onto a sturdy surface for support and gradually progress to standing without assistance.
Bosu Ball Exercises
Performing simple movements like squats or weight shifts on a Bosu ball enhances joint stability and proprioception.
Heel-to-Toe Walking
This simple exercise improves balance and coordination, enhancing overall postural control.
Low-Impact Cardiovascular Exercises
Cardiovascular exercise is essential for overall health but should be adapted for individuals with HMS to avoid excessive joint stress.
Swimming
Swimming and aquatic exercises are ideal since water reduces joint impact while providing resistance for muscle strengthening.
Cycling
Stationary or outdoor cycling is a great way to build cardiovascular endurance without excessive joint stress.
Walking on Even Surfaces
Walking, especially on flat and cushioned surfaces, helps maintain cardiovascular health while minimizing joint strain.
Flexibility and Mobility Exercises
While excessive stretching is discouraged, controlled flexibility exercises can help maintain range of motion and prevent stiffness.
Gentle Yoga
Yoga can help improve mobility and relaxation, but individuals with hypermobility should focus on controlled movements rather than extreme stretches. Poses such as:
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Child’s Pose: Relaxes the spine and improves posture.
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Cat-Cow Stretch: Enhances spinal mobility without excessive hyperextension.
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Seated Forward Bend: Encourages gentle hamstring stretching while maintaining joint alignment.
Dynamic Stretching
Instead of static stretching, dynamic movements such as leg swings and controlled arm circles help maintain flexibility without overstretching hypermobile joints.
Core Stability and Postural Exercises
A strong core is essential for maintaining good posture and reducing strain on hypermobile joints.
Pilates
Pilates strengthens core muscles while promoting controlled, precise movements. Key exercises include:
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Pelvic tilts: Improve lower back and abdominal strength.
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Leg raises: Strengthen hip and abdominal muscles with controlled motion.
Postural Training
Proper posture reduces strain on hypermobile joints. Exercises such as scapular retractions and chin tucks help improve spinal alignment.
Conclusion and Next Steps...
Exercise plays a crucial role in managing hypermobility syndrome by enhancing joint stability, improving proprioception, and reducing pain. A balanced approach that incorporates strengthening, balance training, low-impact cardio, flexibility exercises, and core stability work is essential. With proper guidance and mindful movement, individuals with HMS can improve their physical function and quality of life while minimising the risks associated with their condition.
