Joint hypermobility syndrome involves excessive joint range combined with pain and other symptoms. Exercise is essential but must focus on stability and strength rather than flexibility. Building muscle control around loose joints reduces pain and improves function. Standard flexibility programs worsen this condition. Specialized approaches are required. Get your personalized routine: Start your 14-day free trial Core Stability Foundation Core strength supports all movement. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. JME 94 Slowly bend forward and reach your hands toward the floor. Hip Control Strengthen hips through controlled range. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. Shoulder Stability Build rotator cuff and scapular control. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 52 Hug one arm across your body for a gentle stretch. Spine Support Spinal stability through muscle engagement. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. Balance and Proprioception Body awareness compensates for joint laxity. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JHS Exercise Principles Never stretch to end range. Build strength through mid-range. Proprioception training essential. Fatigue management important. Work with physiotherapists experienced in hypermobility conditions. JHS-Specific Programming simplmobility provides hypermobility-appropriate routines. 2-3 minute sessions build stability safely. Start Your Free Trial