MusculoskeletalActive referenceUnder clinical review

Hypermobility Stability

Centring and joint-stability plan for symptomatic generalised joint hypermobility and EDS-spectrum patients. Emphasises mid-range loading and avoids end-range stretching.

Condition: SI Joint Hypermobility

Minutes / session

Weeks

Phases

Outcome measures

Under clinical review

At least one module, condition, or outcome record is not marked approved. Treat this page as educational reference material, not an individualized prescription.

Safety rules and escalation

Review these module-specific checks before considering any exercise phase.

Non-bypassable platform pain rules

Pain at or above 6/10 requires an exercise substitution.
Pain at or above 8/10 stops the workout and surfaces emergency-stop guidance.

Red-flag screening

Have you had a recent joint subluxation or dislocation needing reduction?
Require Clearance · Please see a clinician before resuming loading on the affected joint.
Are you having severe dizziness, syncope, or rapid heart rate on standing?
Urgent Care · Please see a clinician for autonomic evaluation before exertion.

Clearance and monitoring checks

How many joint subluxations did you have this week?
Monitoring · Inform
Are you using bracing or compression today?
Monitoring · Inform

Phases and exercise prescriptions

Phase 1 · T0

Centre & Activate

4 weeks

Goals

Find neutral joint positions
Wake stabilisers

Precautions

No end-range stretching
Slow tempo

Ankle Alphabet (ABCs)

Activation · T0 · Beginner

2 sets · 1 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Adductor Stretch (Butterfly)

Mobility · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Gentle Grip Isometric

Stability · T0 · Beginner

2 sets · 5 reps · 15 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Circles

Activation · T0 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Alphabet (ABCs)

Mobility · T0 · Beginner

2 sets · 1 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Isometric Dorsiflexion (Pull Up)

Stability · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Dorsiflexion Rock (Knee-to-Wall)

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Circles

Mobility · T0 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Isometric Eversion

Stability · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Pumps

Activation · T0 · Beginner

2 sets · 30 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ankle Dorsiflexion Rock (Knee-to-Wall)

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Isometric Inversion

Stability · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10

Arm Circles

Activation · T0 · Beginner

2 sets · 15 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Ankle Pumps

Mobility · T0 · Beginner

2 sets · 30 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Isometric Plantarflexion (Press Down)

Stability · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10

Child's Pose with Reach

Activation · T0 · Beginner

2 sets · 3 reps · 30 sec · 15 sec rest

Recorded pain ceiling: 4/10

Arm Circles

Mobility · T0 · Beginner

2 sets · 15 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Pronation Isometric

Stability · T0 · Beginner

2 sets · 5 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Phase 2 · T1

Mid-Range Stabilise

5 weeks

Goals

Tolerate isometric holds 20-40s
Pain < 4/10

Precautions

Avoid hyperextension cues
Track joint subluxations

Ball Squeeze

Strength · T1 · Beginner

3 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ball Squeeze

Stability · T1 · Beginner

3 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Clock Taps (Simple)

Balance · T1 · Beginner

3 sets · 2 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band 4-Way Ankle

Strength · T1 · Beginner

3 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band 4-Way Ankle

Stability · T1 · Beginner

3 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Foam Pad Balance (Double to Single Leg)

Balance · T1 · Intermediate

3 sets · 1 reps · 30 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Biceps Curl

Strength · T1 · Beginner

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Biceps Curl

Stability · T1 · Beginner

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Marching in Place

Balance · T1 · Beginner

3 sets · 1 reps · 45 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Dorsiflexion

Strength · T1 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Dorsiflexion

Stability · T1 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Quadruped Wrist Rocks

Balance · T1 · Beginner

3 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Eversion (Peroneals)

Strength · T1 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Eversion (Peroneals)

Stability · T1 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Single-Leg Balance on Foam

Balance · T1 · Intermediate

3 sets · 10 reps · 30 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Face Pull

Strength · T1 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Face Pull

Stability · T1 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Single-Leg Stand

Balance · T1 · Beginner

3 sets · 10 reps · 30 sec · 30 sec rest

Recorded pain ceiling: 4/10

Phase 3 · T2

Integrate Loaded Tasks

3 weeks

Goals

Carry loads with mid-range joints
Daily proprioception drills

Precautions

Wear compression if it helps
Dial back if dysautonomia spikes

90/90 External Rotation

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Ball Circles on Wall

Balance · T2 · Beginner

3 sets · 10 reps · 45 sec · 30 sec rest

Recorded pain ceiling: 4/10

90/90 External Rotation

Endurance · T2 · Intermediate

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Ankle Eversion Walk

Strength · T2 · Intermediate

3 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Clock Reaches

Balance · T2 · Intermediate

3 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Ankle Eversion Walk

Endurance · T2 · Intermediate

3 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Ankle Inversion Walk

Strength · T2 · Intermediate

3 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Hip Airplane

Balance · T2 · Advanced

3 sets · 6 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Ankle Inversion Walk

Endurance · T2 · Intermediate

3 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Resisted Hip IR/ER (Standing)

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Hip Airplane (Assisted)

Balance · T2 · Intermediate

3 sets · 5 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Resisted Hip IR/ER (Standing)

Endurance · T2 · Intermediate

3 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Wrist Extension

Strength · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Lateral Step-Down (Balance)

Balance · T2 · Intermediate

3 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Wrist Extension

Endurance · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Wrist Flexion

Strength · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Pallof Press

Balance · T2 · Beginner

3 sets · 10 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Wrist Flexion

Endurance · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Outcome measures

These are the measures linked to this module's current public record.

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Weekly
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Weekly Session Count

Simple · Optional

Under clinical review

Sessions completed in the last 7 days.

Cadence: Weekly
Scale: 0–14 sessions
Scoring direction: Higher Better

Functional Limitation (0-10)

Simple · Optional

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Beighton Hypermobility Score

Functional · Required

Under clinical review

9-point Beighton score for joint hypermobility (>=5 = hypermobile).

Cadence: Baseline
Scale: 0–9 score
Scoring direction: Lower Better

Borg Rating of Perceived Exertion

Simple · Optional

Under clinical review

Patient-reported exertion during a typical session.

Cadence: Weekly
Scale: 6–20 RPE
Scoring direction: Lower Better

Beighton Hypermobility Score

Functional · Required

Under clinical review

9-point Beighton score for joint hypermobility (>=5 = hypermobile).

Cadence: End Of Program
Scale: 0–9 score
Scoring direction: Lower Better

Guide questions

What is the Hypermobility Stability guide?

Centring and joint-stability plan for symptomatic generalised joint hypermobility and EDS-spectrum patients. Emphasises mid-range loading and avoids end-range stretching.

Is this an individualized treatment plan?

No. This page is a public educational reference. Individualized use belongs in the authenticated safety-screening and clinician workflow.

Does this module require medical clearance?

The current record does not mark medical clearance as universally required. Its L1 · Self-guided after screening safety rules and screening still apply.

Has this guide completed clinical review?

No. One or more of the module, condition, or listed outcome measures is not marked approved, so this page is labelled under clinical review.

How is this rehabilitation pathway organized?

The current record contains 3 phases, a typical session length of 25 minutes, and an overall duration of 12 weeks.