Pilates Focus: Hypermobility

How to Move Safely and Effectively If You’re Super Flexible

If you've ever been told you're "double-jointed" or naturally bendy, you might have hypermobility. This means your joints move more than the typical range – often because the connective tissue (like ligaments and tendons) is extra stretchy.

For some people, this is no problem at all. But for others, it can lead to joint pain, fatigue, or even frequent injuries – especially during exercise. The good news? You don’t need to avoid movement – you just need to move smart.

What Causes Hypermobility?

• It’s often genetic, so you may share it with family members.

• Your connective tissue may be more elastic – a common trait in conditions like Joint Hypermobility Syndrome or Ehlers-Danlos Syndrome.

• It can develop in childhood, especially in those who danced, did gymnastics or other flexible sports.

Why Pilates Works for Hypermobility

Pilates is a brilliant way to move if you're hypermobile – but the focus should shift from stretching to strength, control, and stability.

Rather than trying to go as far as you can into a stretch or pose, you’ll get better results (and less pain!) by working within a controlled range, building strong muscles to support your joints.

What to Do in Pilates If You’re Hypermobile

• Focus on control, not how far you can stretch

  Work in a smaller, more stable range of motion. Keep your movements precise and aligned.

• Strengthen around your joints

  Target areas like the glutes, shoulders, and core – these are your body’s best support team.

• Move slowly and with intention

  Fast movements can lead to instability. Take your time and feel each movement.

• Use props to support your body

  Blocks, bands, or small balls can help you stay in good alignment and avoid overextending.

• Think core first

  Deep core muscles – like your pelvic floor and transverse abdominis – help protect your joints from the inside out.

• Know your limits

  You don’t need to prove how flexible you are. Focus on what feels right, not how far you can go.

  
  

What to Avoid

• Deep or aggressive stretching

  It may feel like you’re doing something good, but it can actually make your joints less stable.

• Locking out joints

  Try not to fully extend knees, elbows, or your spine – this can strain your ligaments.

• Fast or jerky movements

  These reduce your control and increase your risk of injury.

• Comparing yourself to others

  You may be the most flexible person in the room – but that doesn’t mean you should push it.

• Holding stretches for too long

  Long static holds can cause your joints to become even looser over time.

  
  

Final Thought

Hypermobility isn’t a weakness – it just needs a different approach. With the right support and smart Pilates movements, you can feel strong, stable, and in control of your body.

If you're in one of my classes and think you might be hypermobile, let me know – we can make sure everything is tailored to work for your body.

Want to learn how to move safely and feel better? Get in touch to find out more about our Pilates classes or click here to see the timetable for a class near you.