Exercise for people with Hypermobility spectrum disorders

Have you been told that exercise will help you manage your HSD or EDS but then received no instruction on how to actually exercise with your condition? Maybe you’ve been told to just do pilates, or go swimming because it’s good for you. Or you’ve signed up at the gym but only end up sorer and feeling worse after your workouts. You might have even been sent to a Physio or an EP who doesn’t understand hypermobility and can’t tailor the exercise to suit your needs? 

It’s true, exercise is one of the most important tools for managing hypermobility-related symptoms, but starting can be overwhelming. You might worry about pain, instability, or past injuries flaring up. Maybe you’ve had a bad experience in the past that has left you unwilling to try again. Exercise can help with a myriad of things, but figuring out what works for your body and how to do it safely can be a challenge. 

The benefits of exercise for hypermobility spectrum disorders (HSDs) or EDS (Ehlers-danlos syndrome)  

When done correctly for your body, exercise can be a total game changer for managing pain levels, improving daily function and your overall quality of life. So what exactly are the benefits?

• Exercise Improves joint stability – hypermobile joints have more movement than they should, leading to frequent subluxations, dislocations and instability. Strength training helps build muscle to support these joints, acting as a stabiliser to reduce excessive movement. By gradually increasing strength in key areas—such as your core, hips, and shoulders—you can improve joint control and decrease the risk of injury.

• Reduces pain – Many people with HSD and EDS experience chronic pain due to poor joint support, muscle fatigue, and repetitive strain. Gentle, consistent movement improves muscle endurance and control, helping to offload pressure from sensitive joints. Over time, this can help reduce day-to-day pain and flare-ups.

• Enhances balance and coordination – Poor proprioception (your body’s ability to sense where it is in space) is common with hypermobility. This can lead to clumsiness, frequent tripping, and an increased risk of falls. Balance and coordination training help strengthen the connection between your muscles and nervous system, making movements more controlled and reducing instability.

• Increases energy levels – Fatigue is a major challenge with HSD and EDS. Deconditioning, poor postural control, and inefficient movement patterns can make everyday activities feel exhausting. Targeted exercise helps improve muscle efficiency, reducing the energy needed for movement and making daily tasks feel more manageable.

• Manages comorbidities – Many people with EDS also experience conditions like dysautonomia (POTS), mast cell activation syndrome (MCAS), and gastrointestinal dysfunction. A well-structured exercise plan can support cardiovascular regulation, improve digestion through movement, and promote overall systemic health.

What exercises are safe for someone with HSDs or EDS? 

So now we know how exercise can help—how do you actually get started? It can feel overwhelming at first, but the key is to begin with movements that feel safe and sustainable. Low-impact activities focusing on strength, stability, and body awareness are the best starting points. It’s important to avoid high-impact or excessive stretching exercises, as they can put unnecessary stress on already lax joints. Since everyone’s experience is unique, working with an experienced professional can help create a tailored plan that suits your body’s needs and long-term goals.

Exercise should be individualised and tailored to YOU

It’s important to remember that exercise is not a one-size-fits-all approach. What works for one person may not be suitable for another, especially when managing a condition like EDS. Your exercise routine should be tailored to your unique body and goals. That’s why I won’t be prescribing specific exercises in this blog—what you need will depend on your current physical state, limitations, and what you’re aiming to achieve. 

Tips to exercising safely with HSD or EDS 

In saying that, it is important to focus on the following principles when starting exercise

1. Quality Over Quantity

    Focus on controlled, precise movements rather than rushing through repetitions or using too much resistance. The goal is to ensure that each movement is deliberate and effective, building strength and stability in a way that minimizes risk of injury.

2. Stability First

   The primary focus should be on strengthening the muscles surrounding your joints. This not only provides better support but also helps prevent joint subluxations or dislocations by reducing excessive movement. Building stability creates a stronger foundation for your body to function with greater control.

3. Gradual Progression

   It’s crucial to increase the intensity and volume of exercises slowly. This helps your body adapt to new movements and prevents flare-ups. A gradual increase in load and complexity ensures you can build strength and endurance at a pace that suits your body’s needs, reducing the risk of overexertion.

4. Pain-Free Movement

   Exercise should be challenging, but it should never cause sharp or lasting pain. Mild discomfort or muscle fatigue is normal, but any signs of excessive pain or joint instability are a signal to adjust your movements. Pay attention to your body’s cues and modify exercises as needed to avoid exacerbating symptoms.

5. Postural Control & Core Strength

   Strengthening your core and improving your postural awareness plays a key role in reducing compensatory movement patterns and minimizing stress on your joints. Better postural control helps maintain stability, reduces muscle fatigue, and enhances overall body alignment, which is especially important for those with hypermobility.

The best way to find the right exercises for you is by working with a professional who understands the nuances of hypermobility and can develop a personalized plan. This ensures you’re doing movements that work with your body, rather than against it, and helps you safely progress toward your goals.

Kirsty is an Exercise Physiologist who helps support people with hypermobility spectrum disorders and EDS by providing and supervising tailored, and individualised exercise programs. If you’d like to make a booking to see Kirsty, you can do so by calling (03) 9752 2368, or making a booking online HERE.