Understanding joint hypermobility: What it means and how we can help
Generalised joint hypermobility (GJH) is when someone has more movement in their joints than what’s typically expected. Some people are born with extra mobility, while others develop it over time through training, such as with dancers or gymnasts.¹ It can affect people of all ages and activity levels.
What are the symptoms?
Everyone’s experience of hypermobility is different. Some people go about daily life without any symptoms at all. Others might feel joint pain, stiffness, fatigue or general muscle weakness.² In some cases, hypermobility is part of a broader connective tissue condition or other health concern so it’s important to take the full picture into account.¹
How can Physiotherapy help?
Physiotherapy is considered a key component in helping to manage the symptoms of generalised joint hypermobility. Physiotherapy can support better joint stability, reduce pain and improve day-to-day function.
An experienced Physiotherapist can help you understand your body, identify areas of weakness or poor control and guide you through tailored exercises designed to build strength and confidence over time.
It is important to find a practitioner that is experienced working with GJH. Because every individual with GJH presents differently, it’s important that your plan is personalised.³
Helpful tips for managing common GJH complaints
Here are some of our go-to strategies and top tips to help manage day-to-day symptoms associated with hypermobility.
Stiffness
If your joints feel stiff or achey, stretching can help but the type of stretch matters.
Dynamic stretches put less strain on joints. This involves moving into a range of motion and back out, then repeating the motion. Dynamic stretches are a great way to warm up before sport or activities. Try the “book opener” stretch for your upper back — 10 to 15 reps is a good place to start.
Static stretches can be held for 20–40 seconds, but go gently — less is more for hypermobile joints. Avoid these during warmups and reserve them for evenings or after longer seated spells throughout the day.
Avoid 'bouncing’ in stretches or holding them too long, especially if they hurt.
How to do the “book opener” stretch
Start by lying on your side with a pillow or bolster supporting your top leg, the top knee bent at 90 degrees, the lower leg bent slightly and your arms extended in front of you.
Slowly rotate your top arm up and over your body, opening through your chest and following your hand with your eyes.
Pause briefly in the open position, then return to the start.
Move slowly and repeat 10–15 times per side. This gentle dynamic stretch is great for improving spinal mobility without placing pressure on your joints.
The “book opener” stretch in action. This is an excellent stretch for warming up the upper back before sport or activities.
Weakness
Muscle support is essential for hypermobile joints and that means building strength gradually.
Start by identifying areas that feel unstable or weak and focus on strengthening them with light resistance.
Aim for consistency with repetitions, sets and overload to build strength and endurance safely.
Avoid overloading the weight, repetitions or increasing intensity too quickly.
Cardiovascular system
It is important for all people to look after their cardiovascular system but you may need to select cardio activity carefully based on your current symptoms. You may find it useful to:
Avoid doing high-impact cardio (like running) every day.
Choose alternative low-impact options like cycling or swimming.
For more guidance, check out Australia’s official physical activity guidelines [4], or read our blog on the Benefits of strength training by Exercise Physiologist Elle Bonser.
Fatigue
Individuals with GJH can feel fatigue for lots of reasons including recovering from injuries, experiencing pain and exceeding their current physical capacity..² Management can include:
Keep a diary of your symptoms and activities — this can help spot patterns or triggers.
Take a moment to check in with yourself: Are you getting enough sleep? Eating enough? Staying hydrated?
Consider a review with your medical practitioner to take a detailed history of your symptoms and rule out other causes.
We’re here to help you manage joint hypermobility
Everyone’s experience with hypermobility is different, so support needs to be individualised. Plans should ideally be built around your current abilities and gradually progressed.
If you’re feeling unsure where to start or if your symptoms are getting in the way of everyday life, you’re not alone. Our team of Physiotherapists and Exercise Physiologists at Embody Movement are here to support you with personalised care and tailored exercise programs.
Book an appointment
Our Physiotherapists with special interests in hypermobility are here to develop tailored exercise programmes, contribute to care plans and support you each stage of your journey. Whether you’re navigating pain, managing fatigue, or looking to move with more confidence, we’re here to support you.
To make a booking, phone 07 5337 9853.
References
Nicholson L, Chan C, Tofts L, & Pacey V. Hypermobility syndromes in children and adolescents: Assessment, diagnosis and multidisciplinary management. Published by Journal of General Practice 2022.
Tinkle B, Castori M, Berglund B, Cohen H, Grahame R, Kazkaz H, Levy H. Hypermobile Ehlers-Danlos syndrome (a.k.a. Ehlers-Danlos syndrome Type III and Ehlers-Danlos syndrome hypermobility type): Clinical description and natural history. Published by American Journal of Medical Genetics 2017.
Ehlers Danlos Support UK. GP Tool Kit - Musculoskeletal matters Published online by Ehlers Danlos Support UK, Copyright 2017.
