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Is stretching good for hypermobility? A beginner guide

A woman with hyper extended knees

Is stretching good for hypermobility?

This seems like a fairly simple question, which should have a fairly simple answer, but does it?

If you want a subject that will make your head spin, then welcome to an area of life that is just fraught with myths and misinformation. Why can some people stretch with hypermobility and feel great, whilst others hate it or get injured?

Is yoga the devil’s work or is the devil in the details?

The myths surrounding hypermobility, in general, are shocking, and things only get more confusing when we throw stretching into the mix!

In an earlier post, we covered some of the various misconceptions and myths that surround hypermobility, including the not so important posture, Facia and the one that has my own personal hatred: that pesky weak core of yours!

Today, I want to address the one that probably gets the most attention other than “core stability” and I am of course talking about hypermobility and stretching.

I asked a little while ago on our various social media pages, whether people with hypermobility were stretching or not, and the reasons behind either choice. There was a good mixture of stretchers and non-stretchers. However, the reasons behind people choices were incredibly varied.

For stretching with hypermobility we had some of the following responses;

  • The Physio told me not to.
  • I stretch because I have short muscles.
  • If I don’t stretch, I will get stiff.
  • I don’t stretch, I don’t want to cause damage.
  • I tried yoga once and had a flare-up, so I don’t stretch.
  • I stretch before my strengthening exercises; I don’t want to be injured.

As you can see, that is a pretty big spectrum of reasons behind why people are/aren’t stretching with hypermobility.

People with hypermobility often get confused when it comes to stretching and rightly so!

The sheer amount of misinformation out there is astounding. I think the only possible way forward here, has to be by actually taking a look at what stretching is, more importantly, what it does.


  What is Stretching

Everyone stretches. Athletes do it before training, my cats all do it when they wake, and people in pain do it because, most of the time, it makes them feel somewhat better.

However, the evidence we have on stretching shows it doesn’t do half of what we have previously thought it had been doing. This is pretty worrying considering how mainstream it has now become! 

We had thought for many years that the plastic deformation theory was king, wherein we thought muscles changed in length to account for increased muscle extensibility. However, as science challenges theories and conducts new research, things regularly get debunked and this is precisely what happened here: It was debunked!

Multiple studies showed that the previous evidence just did not support this particular theoryStretching does not change the length of tissue and, in the absence of disease, there are only three ways you can change a muscles length.

You can contract it, you can relax it, or you can A cat stretchinggo crazy on it with a scalpel, but I wouldn’t suggest the last one! 

In fact, there are several muscles in your body that are biomechanically impossible to stretch fully as your own body parts get in the way! 

When you stretch your hamstrings, you will eventually hit a point where you can’t go any further due to discomfort and If you start to go a little deeper, you may perhaps even find it painful. 

However, if you relax for a few seconds, breathe a little, take a big breath in followed by a big breath out, and slowly go deeper into the stretch, your brain can effectively turn down the discomfort and allow you further into the stretch, or at least allow more of what is commonly referred to “range of motion” (ROM). So, sensory changes only really, which makes things a lot simpler, and at least the current evidence supports this theory.

Ultimately though, we are not making the tissue longer, we are only changing what we feel, which allow us to get further into the stretch.


What it doesn’t do for those with hypermobility

So, we know that stretching, in the long run, can help you to become more flexible, it’s just nothing to do with the actual length of the tissue, more so your brain’s ability to allow you into that certain range of motion in more comfortable fashion.

There have been many myths about stretching that have been debunked over the years, one of which is that we now know that it doesn’t warm you up before exercise: dam it!

Stretching also doesn’t prevent injuries and multiple studies show that stretching doesn’t help whatsoever with helping to reduce delayed onset muscle soreness (DOMS), you know that achy feeling that has you walking like a cowboy many hours after a leg workout. In fact, we barely even understand how DOMS works in the first place. 

Talk about a kick in the teeth!

Here we are stretching our non-contractile tissue like the I.T. bands or foam rolling away on that £45 state of the art foam roller, all in a bid to stretch out our tissues, prevent muscle soreness or using it a warm us up before exercise, and in actual fact, it’s simply not doing any of that


So what does stretching actually do?

Given the fact that stretching isn’t doing a lot of things we thought it did, then surely it must do tonnes of things we didn’t realise?

Well, you would think this is the case, but it’s not!

Stretching has been shown to be really beneficial when it comes to creating enhanced vagal modulation (effects of vagal nerve activity on the rate of the heart’s contractions), something that becomes important for those with hypermobility, those who are deconditioned and the elderly.

In short, stretching is really good for the heart.

S0, that’s a pretty big win on the side of the stretchers, but A brain stretching what else?

Well, we do know that regular stretching helps people become more flexible (more ROM not length) but if your hypermobile this becomes fairly irrelevant.

A big thing with stretching is that it feels good and anything that feels good, releases pain-killing endorphins, something that we can definitely use to our advantage.

Stretching is also very good at creating body awareness, it doesn’t take any fancy equipment to do and it doesn’t need prior experience to do. Stretching allows someone who is frightened of pain associated movements to get used to the minor discomfort stretching, and slowly adapt past that discomfort.

There is also a lot of evidence to show that stretching can make athletic performance worse and can in some cases cause injury, especially so when we factor in hypermobility and stretching.

Now with all of that being said, there was one study in 2015 (which you can read here) that could prove to be very promising for a legitimate reason to stretch. In this study they found good evidence to suggest that stretching reduces inflammation in connective tissue. This could be very important for those with hypermobility and who are prone to excessive microtrauma from recurrent subluxations. However, the study comes with a few problems as stated in the original study;

“It is important to stress that the rodent model of “active” stretching used in this study was not intended to simulate a clinical stretching treatment that can be directly applied to humans. For example, the duration of stretching (10 minutes) is longer than typically used in physical therapy or yoga. It will, therefore, be important in further studies to determine the shortest duration of stretching that can have pro-resolution effects. On the other hand, the position adopted by the rats during active stretching, with pulling of the thoracolumbar fascia resulting from the simultaneous extension of fore and hind-limbs, is remarkably similar to some basic yoga and “core” exercises. Furthermore, shear plane deformation of the thoracolumbar fascia has been shown to be reduced in human subjects with chronic low back pain (). It is thus plausible that the findings of our study could translate to humans once the optimal duration of stretch has been determined.”


Stretching and hypermobility

Now that we have gotten the science bits out of the way and we know what stretching does and doesn’t do, we are left with only one more question to answer.

What are the complications of stretching if you’re hypermobile?

If you know me at all then you will know I hate the word “Hypermobile”, it is just not really an accurate description of what’s actually going on, it causes confusion and creates a lot of misinformation in the process.

I’m much more of a fan of “Hyperlaxity” and it’s this that we need to be concerned with.

A lot of people who are hypermobile aren’t actually stretching when they think they are. If you stand someone who is hypermobile with their back against a wall, get them to walk their legs out a little, tuck their bum underneath themselves and very, very slowly, have them perform shoulder flexion, most won’t get past more than 130 degrees.

However, ask them to do it quickly and most will achieve full flexion.

In the first version, they are stretching the tissue and most will feel the sensation of pulling until the brain shuts down the tissue and they can’t move the arm anymore.

In the second, those with hypermobility and Ehlers Danlos syndrome use the “hyperlaxity” of the tissue to essentially rearrange the joint into a position that allows them to attain the desired range of motion. This is important to understand because you will be doing this a lot of the time for certain movements and the more you do it, the better you will get at doing it.

Speed and hypermobility, for the untrained, are a dangerous mix. It promotes shortcutting bodily action, that then get patterned in and become permanent.

This can lead to problems when you are older and are no longer as lax as you once were. Tissues have a nasty habit of not retaining as much water as we age and over time the hypermobile can become hypomobile.

You may find it difficult to be able to actually use the tissue to perform the movement and you can essentially lose the mobility to perform the task. Don’t believe me, find 100 people with hypermobility diagnoses over 50 years old and ask them to do controlled shoulder flexion.


Against stretching for hypermobility and EDS

A big argument for not stretching hypermobile folks comes from some of the myths that we have already busted, so we can just go and cancel those out.

The biggest argument against not stretching with hypermobility is that it causes damage.

This would be true if stretching actually did any of the things we previously thought it did, but it doesn’t. If you are constantly bypassing the tissue and forcing the joint into hyperextension, then it doesn’t take a genius to figure out you’re not going to have a good time with it.

However, the main reason this happens in the first place is that, as mentioned before, people are not actually stretching tissue and are instead manipulating their joints via hyperlaxity.

Poor proprioception (not knowing where your joints are in the space around you)  is a common thing amongst those with hypermobility. However, your sense of proprioception is the direct result of how well detailed your cortical maps are within your brain. Think of them as a little map of your body that help produce sensation and accurate movement.

As proprioception is the end result, we often find traditional proprioception training is not particularly effective. Akin to taking pain killers while a small child hits you in the head, with a toy: the pain killers help the issue somewhat, but the real issue is the small child. This could be one of the reasons that those while hypermobility struggle with stretching.

Keeping in mind that skin is a pretty big organ and is collagen-based, hyperlaxity in this area can cause many problems and given that a large portion of the sensory information that updates our cortical maps come from the skin it’s understandable.

Tactile cues such as KT tape or compression wear can help increase the information the brain receives on the location of the joint and will help you to better use the tissue or even stretch it.


For stretching for hypermobility and EDS

When it comes to hypermobility and stretching, the biggest argument that the community has presented for “Is stretching good for hypermobility”  is that stretching is to lengthen tight/short tissue. Again this would be a good argument if it was true.

We know that stretching doesn’t change the tissue length. Most of the time tissue stiffness is a subjective feeling, pretty much unmeasurable and has more to do with the brain than the actual tissues.

Can stretching help you to “feel” looser? Most definitely.

Can it also backfire and cause more problems? Absolutely!

Most things in life are subjective and that’s because we are simply brains floating in a dark tank pulling in information from the outside of the world, processing it, and then projecting our own subjective view of the world.

There are many variables in how people process the information based on context, emotions or beliefs. If you have a bad history with stretching, then it’s fair to assume years of reinforcing that belief will cause an equally bad time, the next time.

It’s also important to note that “nociception” not to be confused with “pain receptors” that has been well and truly debunked, impair our ability to properly map our bodies.

Nociceptors are high threshold receptors that respond to noxious stimuli, meaning any extremes in pressure, temperature, stretch, inflammation, and vibration, will cloud the brain area representations of the area that nociception comes from.

So, if you have recently subluxated or dislocated your knees, you are going to be stretching a joint that the brain is finding very hard to locate and stabilise, which could easily lead to further injury.

Again, there is a lot going on with stretching, and it’s not just all physical. If stretching helped ease that bad back you had for a long time, then it gets reinforced as a useful thing for your toolbox.

The rest of the arguments for stretching are also a little flawed, especially when it comes to the famous trigger points!  Something that’s never been proven to actually exist and with the main body of evidence being a little sketchy, to say the least. But, that’s another blog in itself!

As far as the other reasons to stretch including, it helps to prevent injury, reduces post-exercise soreness and it’s a good warm-up, the evidence simply shows it’s not true.




So, is stretching good for hypermobility?

Stretching doesn’t do a lot of what we thought, but it does do a few things that we didn’t think it did.

We are not changing the length of tissue when we stretch, we aren’t making joints looser or more unstable, so it really doesn’t matter if you stretch and you are hypermobile.

What matters is that if you do stretch, you make sure you stretch the tissue and not just simply manipulate the joint.

Stretching can provide a good way to create body awareness and is an activity that is rich in sensory information, which is always good for the hypermobile, allowing you better control over joints.

Anecdotally, it is also a very good way to change the subjective feeling of constant tightness.

Those with a bad history with stretching may find that as soon as they stretch the brain may engage protective measures and spasm the muscle in a bid to pull the joint together.

In fact, a lot of times when people understand that they aren’t changing the length of the tissue, this spasm response doesn’t even start. There are other alternatives to stretching such as foam rolling or using massage balls. However, it’s still important to realise that you do not have the physical strength to make the slightest bit of change or deformation to the actual tissue (unless you’re the Hulk), things like foam rolling and trigger point balls only add to creating “descending inhibition” and in doing so increase your tolerance to the external force.

Stretching, foam rolling, or using trigger point balls, it’s always important to understand what we are actually doing. These modalities offer a good way for those who have pain associated movement to condition themselves out of it.

Whether you stretched before you read this or you didn’t, you have the facts above.

You may have hated the idea of stretching or some archaic health professional filled you with misinformation, and that’s why you have avoided stretching or perhaps even exercise. Perhaps you thought you were releasing muscles or blasting fascia, and that’s why you stretch.

Ultimately, you have the truth about stretching in the paragraphs above, and what you choose to do with that information is up to you.

Maybe this blog will encourage someone to try stretching and it eventually leads them to start an actual exercise programme that benefits them.

Maybe someone who thought stretching was doing something it does not, decides to research more and it leads to something great, who knows. When stretching is done right it can feel good, and anything that feels good releases endorphins that kill the pain, and that’s a good thing in my book

In the simplest terms, stretching is touching your brain with movement, there are lots of variables, and it always has been, and always will be, a subjective experience.

I did mention above that stretching is a way to help update those cortical maps if done right, and I have provided a video below to really show you what I mean.

Little Berrie was told she was extremely hypermobile and she should never, ever, stretch!

Whilst stretching was not a huge overall part of her rehab programme, It was something that allowed us to get a quick jump to start to stabilise her joints, through sensory input to update her maps.

Something we would not of been able to do, had we not used some forms of stretching for its sensory benefits.



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8 Replies to “Is stretching good for hypermobility? A beginner guide”

  1. Thanks for the blog, it really makes sense! My last physio ‘banned’ me from doing yoga because it would cause more damage than good but if I’m reading your blog correctly – it shouldn’t actually be a problem? Or is yoga more than just stretching?

  2. Hi All im noob here. Good article! Thx! Love your stories!

  3. I feel stretching definitely eases my pains. The only way I can explain my pains/flare ups is that everything in my body starts to tighten up. I feel as though I’m folding up inside myself, if that makes sense. I lie on the floor and just stretch my body from head to toe, feeling better each time I stretch, each time feeling taller…..works for me

  4. thank you. I really came to understand this when I did one of the exercises you previously had on here – i think it was on here – the leg lift while laying up against the wall to get the correct movement. it changed my thinking on how to move intentionally, creating stability in the muscles, and not just moving how i usually move. my way may have easy, and I was getting nowhere, because it was doing no good.

  5. Thanks for the positive feed back Lucinda 😀
    Sounds like you keep doing what you enjoy if it helps.

    If your a hypermobile runner, then I’d add these into your routine as well to compliment it 😀



  6. […] The Fibro Guy, Adam Foster, goes into great detail about hypermobility as well as stretching. He writes that there are pros and cons when it comes to stretching for hypermobility and goes into detail about what is happening when someone who is hypermobile stretches. […]

  7. This was an interesting read. I was curious about stretching for hyper mobile folks because it came up on a massage practice question. So if stretching does not do anything aside affecting the brain connection to the tissue, what about touch and massage? I would think this is different because I can physically feel the body changing (tissues feel more relaxed/less tense) under my hands as I work the tissues. But I was curious your take since it could be somewhat comparable to foam rolling or MFR balls.

    1. Hi Megan,

      Well, what we do know is that it’s actually incredibly hard to change tissue from the outside. Many people believe they are releasing fascia when in reality, they are simply not releasing anything at all.

      I like to think of a massage as touching someone’s nervous system. What touch does has more to do with how the client interprets your touch rather than the actual input you are providing. Otherwise, massage would yield the same results in every client, every time, due to the mechanism behind it.

      What we feel whilst giving a massage is open to many faults from our own perceptions and expectations.

      Will someone who is stressed out from a busy job feel better after a massage? Most likely.
      Will someone who is stressed out from a busy job feel better after a massage from a man, when they have been victim to sexual abuse from a man 6 months previous? Most likely not.
      Will someone who is stressed out from a busy job feel better after a massage from a woman, when they have been victim to sexual abuse from a man 6 months previous? Most likely.

      There are lots of interplaying factors that determine what someone does with your touch, but ultimately, it’s the client that causes the changes, not really us.

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