If you’ve ever found yourself contorting into crazy positions in yoga without batting an eyelid, then we might have some complicated news for you. Rather than (or as well as) being fabulously flexible, you might have what’s known as hypermobility syndrome. And while being super bendy might make for a great party trick, hypermobility can cause issues for some people, from pain and instability to increased risk of injury.

Up to 15% of the population are thought to be hypermobile, with women being three times more likely to be affected than men – a risk that increases during pregnancy and the release of the hormone relaxin.

So, how do you know if you’re hypermobile rather than flexible – and what does that mean for your fitness and strength goals?

Remember back at school when it was cool to be ‘double-jointed’? Chances are, those kids were hypermobile.

“Hypermobility is a condition where your joints bend more than other people,” explains personal trainer Eliza Flynn. “You might have a bigger range of motion than what’s considered normal, and sometimes it’s referred to as ‘loose joints’ or being double-jointed.”

What causes it?

Hypermobility occurs when the connective tissues in your muscles have more stretch than they should, meaning they can extend further without causing pain or discomfort.

“Often weak muscles around the joint also contribute to hypermobility,” explains women’s health and fitness coach Mari-Carmen Sanchez. “Most commonly this occurs in the knees, shoulders, elbows and wrists.”

It’s more common in women

“Joint hypermobility is three times more common in women,” advises Sanchez. “This is often due to a woman’s body structure being more prone to laxity, the soft tissues are likely to be looser and hormones play a key part. For example, hypermobility tends to increase during pregnancy.”

During pregnancy, the body creates more of the hormone relaxin, which literally helps your joints and ligaments to relax more. That allows the uterus and pelvis to expand more easily during labour and delivery, as well as helping blood vessels and arteries to relax and allowing increased blood flow while maintaining healthy blood pressure. It’s doubly important to follow guidance when exercising during pregnancy in order to avoid the risk of injury. 

Joint hypermobility is a spectrum, so many people with the condition won’t experience any symptoms. Others might struggle with a range of issues, including joint pain, stiffness and frequent dislocation of joints.

“If you’ve ever looked over a photo of yourself and discovered that when you stand, you ‘lock’ out your legs or you can easily pull your thumb to your wrist, these are all indicators that you might be hypermobile,” explains Flynn.

“You can also check using the Beighton test which assesses factors such as whether you can bend your little finger back further than 90°. If you score four or more, it’s likely that you are hypermobile.”

The 9 signs of hypermobility, according to the Beighton test:

1. Being able to place flat hands on the floor with straight legs.
2. Being able to bend your left knee backwards more than 10°.
3. Being able to bend your right knee backwards more than 10°.
4. Being able to bend your left elbow backwards more than 10°.
5. Being able to bend your right elbow backwards more than 10°.
6. Being able to touch your forearm with your left thumb. 
7. Being able to touch your forearm with your right thumb.
8. Being able to bend your left little finger backward past 90°.
9. Being able to bend your right little finger backward past 90°.

Hypermobility tends to be all about the joints, and because of that, some people can struggle with poor coordination, joint pain at night, poor balance and fatigue despite being well rested. If you’re concerned about any of these symptoms, always consult your GP. 

According to the NHS, joint hypermobility tends to run in families and can’t be prevented, but there are things you can do to manage the condition if you are susceptible. The NHS recommends maintaining a healthy weight and incorporating regular exercise.

Try yoga or pilates

“You can absolutely exercise with hypermobility, and you shouldn’t be afraid of doing so or trying new sports, you might just need to take a strategic approach,” advises Flynn. “For example, as your joints are ‘looser’, focus on exercises which help with stabilisation: balance exercises, isometric exercises and strength building around joints, such as weighted deadlifts and pilates.”

And strengthening your muscles and tissues through exercise is important for joint maintenance, as well as helping to reduce the risk of injury. But go steady, and if you suffer from significant symptoms, it’s advisable to consult a trainer to create a suitable regime. 

Incorporate some light weights

“Hypermobility can put you at risk of dislocating joints and straining muscles as the capability for a greater range of motion is higher,” advises Flynn. “It can therefore be easier to lose control of a movement – something to particularly watch out for when using weights.”

Firstly you should be aiming to nail your technique in a move, before adding a light weight, then you can slowly build up from there. “When introducing weights, start low and slow,” advises Flynn. “Think lower weights and higher reps when starting out, and you can progress as you get stronger.”

Focus on your hips 

Sanchez recommends focusing on core, glute, and back exercises to help stabilise the hip joints – try planks and single-leg bridges.

“There are a few things to be mindful of when exercising with hypermobility,” she cautions. “Be sure to watch out for any new pain or if the joint mobility changes. In these circumstances, seek support from a medical professional. Overall though, strength-based exercises can be hugely beneficial to help the symptoms of hypermobility and people with this condition can (and should) continue to exercise with confidence.”

Images: Getty