CORE (LP) HANDBOOK
SPECIALTY GROUPS

HYPERMOBILITY

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HYPERMOBILITY

  • Common symptoms your clients might deal with:

    • Joints that move past normal range

    • Frequent sprains, strains, or rolled ankles

    • Achy joints (especially after high-impact workouts)

    • Muscle fatigue from the body “gripping” to create stability

    • Poor proprioception (hard time feeling where their body is in space)

    • Lower back pain, hip instability, knee pain

    • Feeling “loose,” shaky, or uncoordinated when lifting or running

    • Slower strength progression because the body compensates instead of stabilizing

  • Hypermobility is usually structural, not something they “did wrong.”
    Common causes:

    • Genetics that create more elastic connective tissue

    • Shallow joint sockets

    • Collagen differences that make ligaments + tendons less stiff

    • Increased mobility from past dance, cheer, gymnastics, yoga, etc. (not the cause, but it can reinforce laxity)

    • Weak stabilizing muscles that never had to “turn on” because the joints took the load

  • Pilates-inspired strength training is actually one of the safest, most effective strength systems for hypermobile bodies when coached correctly. Here’s why:

    1. Slow Tempo = Controlled Range of Motion

    Hypermobile clients often move too fast and rely on momentum → joints take over.
    C(LP)’s slow tempo forces:

    • muscle activation

    • controlled end ranges

    • zero “snapping” into joints

    This protects loose ligaments.

    2. Resistance Creates Stability

    The machine builds strength exactly where hypermobile people need it:

    • core stabilizers

    • glutes

    • medial/lateral hip muscles

    • deep rotators

    • hamstrings

    • scapular stabilizers

    Stronger stabilizers = fewer injuries and less pain.

    3. Adjustable Range of Motion

    You will want to dial back ROM to keep them safe:

    • shorter lunge ranges

    • smaller openers

    • tighter angles on planks

    • avoid going to “end range” where their joints hang

    Micro-ranges = stronger muscles without joint strain.

    4. Handles + Straps Improve Proprioception

    Hypermobility affects body awareness. Using straps/handles gives them:

    • external feedback

    • better alignment

    • cleaner pathways

    • less overextension

    It teaches their body where neutral actually is.

    5. High-Intensity, Low-Impact Means Their Joints Aren’t Getting Pounded

    Hypermobility + running/HIIT often = pain flare-ups:

    • the intensity they crave

    • without the joint trauma

    • AND with strength where they need it

    7. Coaching Cues for Hypermobility

    Look for:

    • elbows locked out → soften elbows and squeeze them in towards ribs

    • knees locking or dropping inward → push knees out to contract glute med/min

    • rib flare

    • “hanging” in hips → exhale as you lift your oblique sligthtly and pull your back heel high

    • hyperextending lower back → exhale as your pull your hips and hips in