Hypermobility Exercise Tips: Move with Strength, Stability & Confidence
Living with hypermobility can make exercise feel like a balancing act — literally. Whether you have Ehlers-Danlos Syndrome (EDS), Hypermobility Spectrum Disorder (HSD), or simply identify as having a “bendy body,” movement can be both a friend and a foe.
The right exercise plan can help you build bodily awareness, improve joint stability, and increase confidence in your movement. The wrong plan can leave you sore, injured, and frustrated.
Here are physio-backed tips to help you exercise safely and effectively with hypermobility.
Focus on Strength, Not Stretching
Many people with hypermobility already have more flexibility than their joints can safely manage. Instead of chasing deeper stretches, prioritise strength training to stabilise joints and protect connective tissue.
Start with Controlled, Low-Speed Movements
Slow, deliberate exercises (including isometric holds) can help you build strength around unstable joints. Equipment such as resistance bands, dumbbells, kettlebells, and Pilates springs are excellent tools when you’re getting started.
Build Gradually
While general guidelines recommend aiming for 2–3 sessions per week to build gradual, sustainable strength, we know that building a new habit can be tough (especially if you are dealing with pain).
Be kind to yourself - it’s ok to start with one session per week, and aim to gradually build to two regular sessions when you feel ready.
Improve Proprioception for Better Control
Hypermobility can affect your proprioception — your body’s ability to sense where your joints are in space. Without it, you may feel clumsy, unstable, or prone to balance issues.
Start with Extra Sensory Feedback
Instead of jumping into wobbly balance drills, increase your sensory feedback first. This might mean lying on the floor, standing against a wall, or using resistance bands or Pilates circles to give your body more contact points to sense movement.
The equipment in a fully equipped Pilates studio (like ours in Bibra Lake) can be ideal for this — but surprisingly, the Pilates Reformer often offers less feedback than other options, so it’s not always the best starting point.
That’s why our fully equipped Pilates Studio at AOK Keep Moving has lots of different options for equipment - each one gives you a different experience and new ways to learn about your body!
Here are some video options for extra sensory feedback exploring:
Avoid End-Range Locking
Just because your joints can move further than most doesn’t mean it’s helpful to use that range all the time. Training in mid-range positions can help protect your ligaments and avoid injury and minimise subluxations.
Examples include:
Keeping a slight bend in elbows and knees rather than locking out (a band or circle around these joints can provide useful feedback when learning how to do this)
Reducing range in exercises like bridges or deadlifts until you build more strength
Over time, we do want to help you get stronger through your full range — but after you’ve built some control and awareness of your joints.
Pace Yourself and Adapt to Your Body’s Needs
Fatigue and pain can vary from day to day, especially with EDS or HSD. Having a flexible plan is key to avoiding flare-ups.
Start small and build gradually - with your intensity, range, and frequency of exercise.
Schedule rest days for tissue recovery - this is essential for building strength!
Track symptoms to identify patterns and triggers - super helpful when planning your program around your life
Adjust intensity based on life stressors and energy levels - when things are really hectic with school/work/family/medical appointments it’s probably a good day to choose some nourishing movement options instead of pushing to your limits.
Work with a Hypermobility-Savvy Professional
Not all trainers or therapists understand hypermobility. Seek out a physiotherapist or exercise physiologist experienced with EDS and HSD who can create a program tailored to your joint stability, pain levels, special interests and personal goals.
Ask for resources that match your learning style — whether that’s visual demonstrations, written guides, or video references — and review your plan regularly to ensure it’s still working for you.
Your Next Step to Strong, Confident Movement
Hypermobility doesn’t have to mean giving up on exercise. With the right guidance, you can build strength, control, and confidence — while reducing your injury risk and improving quality of life.
If you’re ready to take the guesswork out of your training, we can help. At AOK Keep Moving, we specialise in safe, effective programs for people with hypermobility, EDS, and HSD — both in-person at our Bibra Lake studio and online via telehealth.
Book your initial consultation today and start moving with the stability, strength, and confidence you deserve.