The Dos and Don'ts of Exercise with Hypermobility (Especially During Perimenopause & Postpartum)
If you've ever been called "double-jointed," noticed your joints bending a little further than everyone else's, or felt like your body is somehow less stable than it looks — you might be dealing with hypermobility. And if you're also navigating perimenopause or postpartum recovery, you may be feeling extra confused about how to move your body safely.
Let's clear something up right away: hypermobility does not mean your body is fragile or broken. It simply means your joints have a greater range of motion than average — which comes with its own set of considerations when it comes to exercise.
The good news? With the right approach, movement can feel empowering instead of risky.
What Is Hypermobility, Really?
Hypermobility refers to joints that move beyond the typical range of motion. For some people, this shows up as being unusually flexible. For others, it comes with joint instability, fatigue, or a sense that their joints "give out" more easily than they should.
Hypermobility exists on a spectrum. Some people have mild flexibility with no symptoms at all, while others experience joint pain, subluxations, or chronic fatigue related to the extra demand placed on muscles and connective tissue to create stability.
Why Hypermobility Can Feel More Complicated During Perimenopause and Postpartum
Both perimenopause and the postpartum period involve significant hormonal shifts that affect connective tissue, joint laxity, and core and pelvic floor function.
During postpartum recovery, the body is adjusting after months of hormonal changes that loosened ligaments to prepare for childbirth. Add in core and pelvic floor changes, and many postpartum individuals — hypermobile or not — feel less stable than before.
During perimenopause, shifting hormone levels can affect tissue elasticity, joint comfort, and muscle recovery. For those who are already hypermobile, this transition can bring symptoms that feel unfamiliar or more pronounced.
In both cases, the body isn't failing you — it's adapting. The goal is to support it through that adaptation, not avoid movement altogether.
The Dos and Don'ts of Exercising with Hypermobility
DO: Train for Control, Not Just Flexibility
If your joints already move more than average, the goal of exercise isn't to stretch further — it's to build control throughout the range of motion you already have. Think stability, not flexibility.
DON'T: Avoid Movement Out of Fear
It's common to feel nervous about "doing damage" with hypermobile joints. But avoiding movement altogether often backfires. Deconditioned muscles provide less support for joints, which can make instability worse over time.
DO: Strengthen the Small Stabilizing Muscles
Hypermobile joints often rely heavily on small, deep stabilizing muscles to stay supported — muscles that aren't always targeted in general workouts. Specific, individualized strength work can make a significant difference in how supported your joints feel day to day.
DON'T: Lock Out or Hang Into End Range
During exercises like squats, push-ups, or planks, avoid locking your knees or elbows completely or sinking into the end range of a joint's motion. Instead, aim to stop just before full extension, keeping muscles — not ligaments — doing the work.
DO: Learn the Difference Between Soreness and Joint Instability
General muscle soreness after exercise is normal. Joint pain, a sense of "give" or looseness, or symptoms that linger well beyond typical soreness are signals to adjust your approach — not necessarily to stop moving altogether.
DON'T: Assume Every Exercise Program Is Built for You
Generic workout programs aren't always designed with hypermobility in mind. Working with a provider who understands hypermobility — and how it interacts with pelvic floor function, core stability, and hormonal changes — can help you build a plan that actually supports your body.
You Don't Have to Figure This Out Alone
Whether you're newly postpartum, navigating perimenopause, or simply trying to understand why your body feels different than it used to, hypermobility doesn't have to mean confusion or fear. With the right strategy, your joints can feel more stable, your movement more confident, and your body more like your own again.
Want to Learn More?
We created a free resource to help you understand how to move safely and confidently with hypermobility, no matter where you are in your journey.
👉 Download the Free Bendy Body Guide
This blog post is for general educational purposes and is not a substitute for personalized medical advice. Please consult with your physical therapist or physician regarding your specific condition before beginning any new exercise program.