Exercises for Hip Hypermobility

Updated March 23, 2017

Hypermobility is the term used for those that are "double-jointed" or that are more flexible than average. Hypermobility in the hips can lead to complications, and those who are double-jointed in the hips might end up with easily dislocated hip bones or arthritis that is uncomfortable and painful. Exercises that focus on the area with hypermobility can improve the health of the hips and lower the amount of pain caused by the joints.

Yoga Cobra Pose

To assume the cobra pose, or Bhujangsana, lie on your stomach on the floor or yoga mat. Place legs about shoulder width apart and point toes so that the tops of the feet are pressing into the floor and the knees lift off the floor. Place hands so that they are next to the body and elbows are at a 90 degree angle. Gently push off the mat or floor so that the back bends until feeling a stretch. Do not stretch too far so that it does not pinch the back, which can cause injury. This helps stretch the hips and relieves pain in a gentle and slow motion.

Yoga Half Lord of the Fishes Pose

The half lord of the fishes pose, or Ardha Matsyendrasana, is another pose that focuses on the hips and stretching. According to Arthritis Research UK, stretching exercises are good for gentle strengthening without putting too much strain on hypermobile joints. Sit on the floor with feet straight out. Bend knees and then slide the left foot downward so that the leg is flat against the floor and bent toward the right foot. Put the right foot on the other side of the left thigh and then twist gently toward the right. Place the right hand so that the leg supports it. Hold the pose for 30 seconds and then twist to the other side. Always keep the hip pressed into the ground and the back straight. Move slow to avoid overstretching.


Swimming is suggested for any hypermobility in joints, including hip hypermobility. Swimming allows for gentle exercise that does not strain the joints while also improving overall health and avoiding any problems with potential dislocation of the joints.


A bike ride is a gentle exercise that can strengthen muscles without risking dislocation in the hips. The main concern for any exercise when double jointed is that the exercise will cause a joint to come out of place. A simple bike ride can allow for good exercise without the risks.

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