Step 1: Understand Hypermobility

If you have been described as flexible, double-jointed, bendy, or “Gumby-like,” you may have questions about joint hypermobility.

We’re Andrew and Katie. We both live with hypermobile Ehlers-Danlos syndrome, or hEDS, and have worked with people experiencing hypermobility and chronic pain since 2016.

This guide will help you understand hypermobility, explore a common screening tool, prepare for a healthcare conversation, and begin building strength and body awareness.

Learn About Hypermobility

Learn what joint hypermobility means, how the Beighton score is used, and how to perform a basic self-screen.

The Beighton score is a screening tool for generalized joint hypermobility. It cannot diagnose hEDS or another condition by itself.

Learn How to Test for Hypermobility

Review the hEDS Criteria

If you suspect hEDS, review the diagnostic checklist and speak with a qualified healthcare professional.

View the hEDS Diagnostic Checklist

Step 2: Make Sense of What You Found

A high Beighton score does not automatically mean you have hEDS or a hypermobility spectrum disorder. Some hypermobile people have few or no symptoms.

What matters is how hypermobility affects you. Consider whether you experience:

  • Recurring joint or muscle pain
  • Joint instability or repeated injuries
  • Difficulty recovering from activity
  • Fatigue or reduced exercise tolerance
  • Symptoms that interfere with daily life

Write down the symptoms that concern you, when they started, and how they affect your activities. This will make a healthcare conversation more productive.

Step 3: Get Support and Begin Moving

Talk With a Healthcare Professional

Your primary care provider is a reasonable place to start. Bring notes about your symptoms, health history, and any screening results.

You could say:

“I’ve been learning about symptomatic joint hypermobility, and some of it seems relevant to my experience. Would you be willing to evaluate this with me or refer me to someone familiar with hypermobility disorders?”

The Beighton score is only one part of an evaluation. A qualified clinician should also consider your symptoms, medical history, family history, and other possible explanations.

Finding the Right Support

If a provider dismisses your concerns without a meaningful evaluation, consider seeking a second opinion.

Depending on your symptoms, helpful professionals may include physical or occupational therapists, rheumatologists, orthopedic specialists, geneticists, cardiologists, or neurologists.

Before scheduling, ask whether the provider has experience with hEDS or hypermobility spectrum disorders. Local EDS and hypermobility communities may also have provider recommendations.

Practice Gentle Pelvic Tilts

Pelvic tilts can help you explore movement and control around your pelvis, hips, and lower back.

In this video, Katie explains the movement while Andrew demonstrates it. Keep the motion slow, controlled, and within a comfortable range. You do not need to force a large movement.

If the exercise causes sharp pain, instability, dizziness, or worsening symptoms, stop and adjust the movement or consult a qualified healthcare professional.

Step 4: Build Strength and Support

Hypermobility can be challenging, but there are practical ways to improve strength, body awareness, joint control, and physical function.

There is no single exercise or treatment plan that fits every hypermobile person. Start with movements you can control and progress gradually based on how your body responds.

Focus on:

  • Controlled movement
  • Gradual strength progression
  • Joint awareness and stability
  • A comfortable range of motion
  • Adequate rest and recovery

Avoid forcing your joints to their maximum range simply because they can move there. If an exercise causes sharp pain, instability, or worsening symptoms, stop and adjust it.

Step 5: Continue With Structured Guidance

This free guide is an introduction. Our Hypermobility Program provides more structured movement guidance and education for hypermobile bodies.

The program includes:

  • 70 guided workouts
  • More than 200 educational and movement videos
  • Strength and joint-control progressions
  • Recovery and self-management resources
  • Nutrition and lifestyle education
  • Lifetime access
  • Private community and coaching support

The program is educational and is not a substitute for individualized medical care, diagnosis, or physical therapy.

Explore the Hypermobility Program

Have Questions?

If you are unsure whether the program is appropriate for you, schedule a free 15-minute conversation with our team.

Book a Free 15-Minute Call

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Which program is right for you?

Book a free 15 minute consultation and let’s find out!