Joint Hyperextension – What You Should Know Before You Go Deeper Into an Asana

I once wondered why some people on a yoga mat can immediately drop into a split, while others struggle with a simple forward fold. Or why someone in “cat pose” bends like an acrobat, while I barely see any stretch at all!

It’s possible that these “super-flexible” people have joint hyperextension (hypermobility). Sounds like a superpower? Well, it turns out… not really. Here’s what I learned.

What Is Joint Hyperextension?

Joint hyperextension (hypermobility, excessive joint mobility) is a condition where joints can move beyond the “normal” range of motion.

Imagine that most people can straighten the elbow to 180 degrees (a straight line). A person with hyperextension can go past that line — the elbow bends “the other way.” The same applies to knees, fingers, wrists, and the spine.

People often say such individuals are “double-jointed,” but that’s a myth. They don’t have extra joints — their ligaments are simply looser and more elastic.

Why Does It Happen?

The main reason is collagen — the protein that gives strength to ligaments, tendons, and joint capsules. In people with hyperextension, the collagen is “different” — ligaments are weaker and more elastic, so joints have a larger range of motion.

Hypermobility can be:

• Inherited (genetic) — runs in families

• A result of bone structure — e.g., shallow joint sockets

• Associated with connective tissue disorders — e.g., Ehlers-Danlos syndrome (EDS), Marfan syndrome

In children, hypermobility is very common (10–15%) and usually decreases with age. Joint mobility is highest at birth, decreases around ages 9–12, increases again in girls around age 15 (hormones), then decreases again.

How to Recognize Hyperextension?

There’s a simple test — the Beighton Score (0–9 points). You get one point for each of these:

• Little finger bends backward 90 degrees (each hand = 1 point)

• Thumb touches the forearm (each hand = 1 point)

• Elbow hyperextends beyond straight (each arm = 1 point)

• Knee hyperextends beyond straight (each leg = 1 point)

• Forward fold — palms flat on the floor with straight legs (1 point)

4–5 points or more = hypermobility.

But Hypermobility Isn’t Just “Being Flexible”

Many people have flexible joints and no problems. It’s just a body feature — like eye color.
Problems arise when hypermobility causes:

• Joint pain (especially knees, hips, wrists, spine)

• Dislocations/subluxations (joint “pops out of place”)

• Sprains, strains

• Chronic fatigue (muscles work harder to stabilize loose joints)

• Digestive issues (connective tissue is everywhere, including intestines)

• Dizziness, fainting

When hypermobility causes symptoms, we call it Hypermobility Spectrum Disorder (HSD) or more serious conditions like hEDS (hypermobile Ehlers-Danlos Syndrome).

What Happens in a Hypermobile Body?

1. Loose Ligaments = Unstable Joints

Imagine a door with loose hinges — it swings too far in both directions. There are no natural “stops” that say: “That’s enough.”
That’s exactly how joints behave in a hypermobile person.

Ligaments have poor blood supply — when they stretch or tear, they don’t heal well. They are not like muscles that regenerate quickly.
This means every overstretch can be permanent damage.

2. Muscles Work Overtime

When ligaments fail to stabilize a joint, muscles have to do the job. They work harder to keep everything in place.
This is why hypermobile people often have:

• Tight, stiff muscles (paradox — flexible but stiff!)

• Quick fatigue

• Muscle pain

3. Poor Proprioception

Proprioception = the sense of body position in space.
Hypermobile people may have reduced proprioception — they don’t feel that a joint is in a dangerous position until it’s too late.

Do Hyperextensions Last a Lifetime?

Yes — it’s genetic.
You can't “cure” hypermobility — ligaments will always be loose.

Hypermobility decreases with age (especially after puberty), but doesn’t disappear.

Does It Get Worse?

If a hypermobile person doesn’t stabilize their joints, they may develop:

• Chronic dislocations/subluxations

• Early osteoarthritis

• Chronic pain

• Ligament and tendon injuries

But with proper strengthening and stabilization, you can live without pain and injuries.

How Injury-Prone Is Hypermobility?

It depends.

A 2018 study showed that hypermobile people are more likely to have dislocations during sports but less likely to have muscle or tendon strains.

But problems occur when someone with hypermobility:

• “Sits” in the joint (rests on ligaments instead of activating muscles)

• Forces extreme ranges (“because they can!”)

• Repeats the same movements hundreds of times (e.g., vinyasas in yoga)

Ligaments have limited blood supply — once overstretched, they don’t return to normal.

Hypermobility and Yoga — How to Practice Safely?

The Problem: Yoga Loves Flexibility

Yoga celebrates deep stretches — which seems perfect for hypermobile people.
But it’s a trap: hypermobile practitioners can easily enter advanced-looking poses that are dangerous for their joints.

They are often praised by teachers, which encourages them to go deeper — increasing instability and pain.

How to Practice Safely?

1. Change Your Mindset: Not “How Deep?”, but “How Stable?”

Instead of asking “How far can I go?”, ask “How stable can I be?”

Work at 80% of your range, not 100%.
Stay where muscles work, not where ligaments stretch.

2. Avoid “Hanging” in Joints

In poses with straight arms or legs (plank, triangle), do NOT lock the joints.
Use micro-bends — tiny bends in elbows/knees so muscles work instead of ligaments.

3. Strengthen More, Stretch Less

Hypermobile people need strength, not flexibility.
Focus on:

• Standing poses (warriors)

• Planks and arm support poses

• Balancing poses

• Core strengthening

4. Use Props

Blocks, straps, blankets — they help maintain alignment without pushing into extremes.

5. Be Careful with Hot Yoga and Long Holds (Yin)

Hot yoga makes tissues even looser — overstretching risk increases.

Yin yoga (3–5 minute passive holds) can overstretch ligaments.
If practicing Yin: shorten holds to 1–2 minutes and go to 50% of your range.

6. Be Careful with These Poses

• Deep backbends (bridge, wheel)

• Repetitive vinyasas

• Twists — great for stability, but avoid forcing them

7. Work with a Teacher Who Understands Hypermobility

Tell your teacher. They should give modifications focused on stability, not depth.

If You Teach a Hypermobile Student

1. Don’t use them as “flexibility examples”

2. Give cues for stability, not depth

3. Teach micro-bends

4. Watch for “hanging” in joints

5. Encourage working at 80%, not 100%

What’s the Opposite of Hypermobility?

Hypomobility — limited range of motion.

Causes include injuries, arthritis, scarring, aging, or muscle imbalance.
Symptoms: stiffness, pain, limited movement.
Treatment: physiotherapy with stretching and mobilization — the opposite approach to hypermobility care.

A fun fact: one person may have both — e.g., hypermobile knees but stiff hips.

Summary: Hypermobility Is Not a Superpower

Hypermobility looks impressive, but it’s not a superpower. It’s a body trait that requires mindful management.

Key facts:

• Loose ligaments = too much joint motion

• Genetic — can’t be cured

• Can be symptom-free

• But can lead to pain and injury

• Ligaments do not heal well

• Yoga should focus on strength + stability

• Work at 80% of your range

• Micro-bends protect joints

• Opposite = hypomobility

Most Important:

If you have hypermobility, don’t force your flexibility.
Yoga is not a competition of “who bends deeper.”
It’s a practice of awareness, stability, and respect for your body.

Listen to yourself.
Work wisely.
And remember — the art of yoga isn’t being a human pretzel, but being in harmony with yourself. 💚🧘‍♀️

Sources / Suggested reading:

Skala Beightona (test hipermobilności)
Beighton Score - The Ehlers Danlos Society (PDF) https://www.ehlers-danlos.com/wp-content/uploads/2017/03/Beighton-Score-2017.pdf
Beighton Score - Physiopedia https://www.physio-pedia.com/Beighton_Score
Assessing Joint Hypermobility - The Ehlers Danlos Society https://www.ehlers-danlos.com/assessing-joint-hypermobility/
The Beighton Score as a measure of generalised joint hypermobility - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC8390395/
The Beighton Score as a measure of generalised joint hypermobility - PubMed https://pubmed.ncbi.nlm.nih.gov/33738549/
Przyczyny hipermobilności - kolagen i genetyka
Ehlers-Danlos syndrome - Wikipedia https://en.wikipedia.org/wiki/Ehlers–Danlos_syndrome
The Ehlers-Danlos syndrome: on beyond collagens - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC209288/
What is EDS? - The Ehlers Danlos Society https://www.ehlers-danlos.com/what-is-eds/
Ehlers-Danlos syndrome: MedlinePlus Genetics https://medlineplus.gov/genetics/condition/ehlers-danlos-syndrome/
Badanie z 2018 roku o kontuzjach u osób z hipermobilnością
Hypermobility and sports injury - PubMed https://pubmed.ncbi.nlm.nih.gov/30364440/
Hypermobility (joints) - Wikipedia https://en.wikipedia.org/wiki/Hypermobility_(joints)
Hypermobility and sports injury (PDF) - ResearchGate https://www.researchgate.net/publication/328398838_Hypermobility_and_sports_injury

On a side note

What I share here is my personal reflection and knowledge from various sources — not medical advice. Every body is different, so if you have health issues, hormonal concerns, abdominal pain or other symptoms, it’s always best to consult a doctor or specialist. Listen to your body and treat this information as inspiration, not diagnosis. 💚

The articles I create are my way of deepening my knowledge about yoga, bodywork, anatomy, and the mechanisms behind how and why our body responds the way it does. I’m not medically trained — these texts are more like my personal knowledge base and a space for conscious growth.