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Strength at home

Hypermobility exercises: a strength and control routine

Strength and control protect hypermobile joints better than more stretching. Move slowly, stay in the middle of your range, and stop short of locking your knees or elbows. The routine goes from lying to all fours to standing, so it suits people who get dizzy when they stand up: get up slowly between sections, and drink a glass or two of water first. Do it 3 times a week. The doses are our editorial starting point.

25 minBeginner15 movesA bench or box · A wall · A band · An anchor point · A stepAbs · Glutes · Hip abductors · Back · Quads · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Lying (about 8 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoOn your back with your knees bent: breathe into the sides of your ribsHarder: Roll-up (Pilates)
  2. Dead bug heel taps8 each side
    Beginner · Abs, Hip flexors · 3D demoKeep your back still as each heel taps down. When it's easy, move on to the full dead bugHarder: Forearm plank
  3. Glute bridge10 reps, 2-second squeeze
    Beginner · Glutes, Hamstrings, Abs · 3D demoKnees in line with your feet; lift only as high as your back stays stillEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  4. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoKeep your pelvis still, and open only as far as it stays stillHarder: Lateral band walk
  5. Side-lying leg raise8 each side
    Beginner · Hip abductors, Glutes · 3D demoLead with your heel, with your leg slightly behind youEasier: Lateral band walkHarder: Lateral band walk, band at the feet

All fours (about 4 minutes)

  1. Bird dog, one limb at a time6 each arm and leg, 3-second hold
    Beginner · Abs, Back, Glutes · 3D demoElbows soft, not locked. Make fists if your wrists bend back too farHarder: Bird dog
  2. Knee plank3 holds of 15 s
    Beginner · Abs, Shoulders, Glutes · 3D demoPush the floor away and keep a straight line from head to kneesHarder: Forearm plank

Standing

2 rounds · Rest 60 s between rounds

  1. Sit to stand from a chair8 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoStand up slowly the first time. Keep your knees in line with your toesHarder: Bodyweight squat
  2. Wall push-up10 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoElbows soft at the top, not lockedHarder: Push-up
  3. Band row10 reps
    Beginner · Back, Biceps, Shoulders · 3D demoA light band: squeeze your shoulder blades back and downHarder: Supported single-arm dumbbell row
  4. Standing band external rotation10 each side
    Beginner · Shoulders, Back · 3D demoA light band, elbow tucked in. Stop short of any feeling of slippingHarder: Side-lying external rotation
  5. Low step-up6 each leg
    Beginner · Quads, Glutes, Hamstrings · 3D demoRail or wall within reach; knee over the middle of your footHarder: Step-up

Balance (about 3 minutes)

  1. Single-leg stand2 holds of 20 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoNext to a counter. When it's easy, try it with your eyes closed near a wallEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix
  2. Semi-tandem stance20 s with each foot forward
    Beginner · Calves, Hip abductors · 3D demoWhen it's easy, move on to heel-to-toe standingHarder: Tandem stance and heel-to-toe walk

Cool-down

  1. Thoracic rotation5 each side
    Beginner · 3D demoSeated: turn slowly, keeping your hips stillHarder: Reverse lunge with rotation

Tips

  • Stop a move, or make it smaller, if a joint feels about to slip.
  • Sore muscles for a day or two are normal when you start. Sharp joint pain, pain in new places or other symptoms getting worse are not: drop back and tell your physiotherapist.
  • Add a few reps before adding a band or a light weight, and change one thing every 1 to 2 weeks.
  • With PoTS (a racing heart and dizziness on standing): drink a glass or two of water first, keep the room cool, get up slowly between sections, and do the standing moves seated on a bad day.
  • With vascular Ehlers-Danlos syndrome (EDS), keep everything easy, don't hold your breath, and don't add weights.
  • If you faint during exercise, call 999 (911 in the US).

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the hypermobility exercises: a strength and control routine take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A band, An anchor point, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.