In this guide, we’ll explore what hypermobility is, what causes it, how it’s diagnosed, and the best (and worst) exercises for people with this condition - including whether DanceFIT and Fitness Pilates are suitable options.

What Is Hypermobility?

Hypermobility means that one or more joints move beyond the normal range of motion. This happens when the ligaments and connective tissues that support the joints are more elastic than usual.

Some people are naturally flexible without any problems. Others experience symptoms such as:

• Joint pain or stiffness
• Frequent sprains or dislocations
• Muscle fatigue
• Poor balance
• Clicking or popping joints
• Chronic pain

When hypermobility causes ongoing symptoms, it may be diagnosed as Hypermobility Spectrum Disorder (HSD) or, in some cases, Ehlers-Danlos Syndrome (hEDS).

What Causes Hypermobility?

Hypermobility is usually caused by differences in connective tissue, particularly collagen.

Common Causes Include:

1. Genetics

Many people inherit hypermobile joints from their parents. It often runs in families.

2. Collagen Differences

Collagen provides strength and structure to ligaments and tendons. In hypermobility, collagen may be more stretchy and less supportive.

3. Age and Hormones

Children and young adults are often more flexible. Hormonal changes (such as during pregnancy) can also increase joint laxity.

4. Training Background

Dancers, gymnasts, and yoga practitioners may develop increased flexibility over time, especially if strength training is lacking.

How Is Hypermobility Diagnosed?

Diagnosis usually involves a combination of physical assessment and medical history.

Beighton Score

The most common screening tool is the Beighton Score, which measures joint flexibility using nine simple movements, including:

• Bending thumbs to the forearm
• Hyperextending elbows and knees
• Placing palms flat on the floor

A higher score suggests generalized hypermobility.

Medical Evaluation

If symptoms are significant, a doctor or rheumatologist may:

• Review family history
• Assess pain and fatigue
• Rule out other conditions
• Consider HSD or hEDS

A proper diagnosis is important for creating a safe exercise and treatment plan.

Best Ways to Exercise With Hypermobility

Exercise is essential for people with hypermobility - but it must focus on stability, control, and strength, not flexibility.

Key Exercise Principles

1. Prioritise Strength

Strong muscles support loose joints.

Focus on:

• Core strength
• Hip stability
• Shoulder stability
• Leg strength

2. Improve Proprioception

Proprioception is your body’s awareness of joint position. Training this helps prevent injuries.

Balance and control exercises are especially helpful.

3. Use Controlled Movements

Slow, precise movements protect joints better than fast or bouncing motions.

4. Maintain Neutral Alignment

Avoid locking out joints or pushing into extreme positions.

5. Rest and Recovery

Hypermobility can cause fatigue more easily. Allow time for recovery.

Best Exercises for Hypermobility

Here are some joint-friendly exercise options:

1. Strength Training (Low to Moderate Load)

• Resistance bands
• Light dumbbells
• Bodyweight exercises
• Machines with good support

Focus on proper form rather than heavy weights.

2. Pilates (With Modifications)

Pilates improves:

• Core stability
• Postural control
• Muscle balance

It’s ideal when taught by an instructor who understands hypermobility.

3. Swimming and Water Exercise

Water reduces joint stress while building strength.

4. Walking and Low-Impact Cardio

Gentle cardio supports heart health without excessive joint strain.

5. Stability and Balance Training

• Single-leg stands
• Stability ball work
• Balance boards (with supervision)
• 
  

Exercises to Avoid With Hypermobility

Some exercises can increase injury risk if not modified.

1. Deep Stretching

Avoid:

• Long static stretches
• Forcing flexibility
• Stretching into pain

Your joints are already flexible - stretching is rarely necessary.

2. High-Impact Activities

Examples:

• Excessive jumping
• Plyometrics
• High-impact aerobics

These can overload unstable joints.

3. Locking Joints

Avoid fully straightening elbows, knees, or back under load.

4. Extreme Range Movements

• Deep backbends
• Oversplits
• Very deep squats without support

These place stress on ligaments.

5. Contact Sports (in Some Cases)

Sports with sudden direction changes or collisions may increase injury risk.

Is DanceFIT Good for People With Hypermobility?

DanceFIT: Pros and Cons

Potential Benefits:

• Improves cardiovascular fitness
• Boosts mood
• Builds coordination
• Encourages regular movement

Potential Risks:

• Fast movements
• High impact
• Sudden direction changes
• Limited focus on joint control

Verdict: Use With Caution ⚠️

DanceFIT can be enjoyable, but people with hypermobility should:

• Avoid overextending limbs
• Modify high-impact moves
• Focus on control, not range
• Stop if pain occurs

Beginner or low-impact classes are usually safer.

Is Fitness Pilates Good for People With Hypermobility?

Fitness Pilates: Pros and Cons

Potential Benefits:

• Builds core strength
• Improves posture
• Enhances body awareness
• Encourages controlled movement

Potential Risks:

• Overstretching if not supervised
• Poor form if joints “hang” in positions

Verdict: Generally Good ✅ (With Modifications)

Fitness Pilates is often one of the best exercise options for hypermobility—if taught correctly.

Look for instructors who:

• Understand joint instability
• Emphasise strength over stretch
• Cue neutral alignment
• Encourage micro-bends in joints

When done properly, Pilates can greatly improve stability and reduce pain.

Tips for Exercising Safely With Hypermobility

• Warm up thoroughly
• Avoid pain-based training
• Use mirrors or feedback for alignment
• Work with qualified instructors
• Consider seeing a physiotherapist
• Progress slowly
• Listen to your body

Consistency matters more than intensity.

Final Thoughts

Hypermobility doesn’t mean you have to avoid exercise - in fact, the right kind of movement is essential for managing symptoms and protecting your joints.

By focusing on strength, stability, and control, you can stay active, reduce pain, and improve confidence in your body.

Key Takeaways:

• Strength > Stretch
• Control > Flexibility
• Pilates is usually beneficial
• DanceFIT requires caution
• Individualised guidance is best



If you’re unsure, consult a healthcare professional or physiotherapist who understands hypermobility.