BY AARDE WRITES for WEEKLY VOLCANO | 8/21/2026
Hey Aarde,
What is the difference between yoga and Pilates? I learned that I’m hypermobile (not exactly sure what that means for me), and now I don’t know how to exercise properly. Apparently, everything I was doing before was wrong, and I was injuring myself. Now what?
Signed,
Too Flexible
Hey Too Flexible, Okay! Well, at least you are learning more about your body, and that’s always a good sign! Look, you were doing what you thought your body needed at the time, and no good ever comes from hours spent ruminating on the past. You can’t go backward, so let’s focus on what is within your control moving forward, without guilt or shame.
First, let’s quickly discuss what hypermobility is, so you have a general sense of what your body is doing and what it might need. You might have shown your double-jointed prowess during show-and-tell as a kid. Being able to bend further than most people isn’t necessarily a problem. Joint hypermobility is actually pretty common, and some people are simply more flexible without having a medical condition at all.
Where things can become more complicated is when hypermobility comes with symptoms such as persistent pain, joint instability, repeated subluxations or dislocations, significant fatigue, or difficulty controlling your range of motion. Those symptoms don’t automatically mean you have a connective tissue disorder. In other words, being flexible doesn’t automatically equal Ehlers-Danlos syndrome (EDS), and that’s important to distinguish.
Ehlers-Danlos syndrome is a group of inherited connective tissue disorders involving changes that affect the body’s connective tissue. There are multiple types of EDS, and the specific features and genetic causes vary. Most types have identified genetic causes; the genetic cause of hypermobile EDS has not yet been identified. So if you’re wondering, “Am I hypermobile, or do I have EDS?” I’d suggest taking that question to a qualified health care professional. And since I am not a medical professional, be sure to read the following information as just a friendly opinion.
Now that we’ve covered that, let’s focus on your actual question: yoga versus Pilates.
Regardless of what type of exercise you choose, the same general rule applies: strength over stretch. You can take this rule with you forever for just about everything related to exercise and hypermobility. For someone with symptomatic hypermobility, the goal generally isn’t to make an already-mobile joint even more mobile. Instead, exercise can focus on strengthening the muscles that help stabilize your joints, improving movement control and proprioception (your body’s sense of where it is in space), and gradually building strength and confidence.
Many yoga practices can be modified to support those goals. Hatha and Iyengar emphasize controlled movement, alignment, balance, and muscular engagement rather than deep stretching. No style is automatically “safe” or “unsafe” for every hypermobile person, so let your instructor know and ask for adaptations. Pilates can also be useful because it emphasizes controlled movement, core strength, stability, and body awareness. Just remember, more movement isn’t necessarily better when your joints are already very mobile. A knowledgeable instructor can help you find a range where you maintain control. Your goal isn’t to make your ligaments “strong”; ligaments provide passive support to your joints, but the muscles surrounding those joints are a major focus of strengthening and stabilization work. Think muscular support, control, and coordination, not “let’s tighten up the ligaments.”
As with anything, find someone who knows more than you, ask them for help, move slowly, and use the props provided. Avoid uncontrolled or aggressive end-range movements, especially if they cause pain or instability. And remember: “I can do it” and “my joint should do it” are two very different statements. Only you are in your body, and it’s your job to pay attention when something feels too much, too far, or too hard. That doesn’t mean living in fear of movement, either. One of the challenges of repeated pain or injury can be developing a fear of moving because your brain has learned that movement equals danger. Building a history of controlled, successful movement can help rebuild that confidence.
Now, for my own personal preference for exercise, let’s talk about aqua fitness! Aqua fitness (aka water aerobics) isn’t just for older people at 6 a.m.; it’s attracting a much younger crowd, too. The water’s buoyancy reduces stress on your joints while providing resistance for your muscles, making it a comfortable way to work on strength, cardio, balance, and movement. It’s gentle, calming, and wonderfully forgiving, but as always, your individual joints, symptoms, strength, and control matter.
Regardless of the exercise you choose, don’t make “more range of motion” the goal simply because you can achieve it. Focus on control, muscular engagement, and avoiding unstable or painful positions.
The biggest drawback? You need access to a pool of your own (good lord, you’re doing something right), a community pool, or a gym with one.
And here’s something else worth remembering: you don’t have to swear off yoga, Pilates, swimming, strength training, or any other activity just because you’ve learned you’re hypermobile. You may need to learn a different way of doing them.
A little research uncovered some helpful information from The Ehlers-Danlos Society, which has extensive educational resources on EDS, hypermobility, and exercise. A qualified physical therapist who understands hypermobility can also be an excellent resource if you’re struggling with pain, instability, repeated injuries, or don’t know where to begin. The Fibro Guy (www.thefibroguy.com) also has interesting material about hypermobility, proprioception, and movement. I think there’s value in exploring different perspectives and learning how your body works; I would use it as a secondary resource rather than your primary medical authority.
So, Too Flexible, here’s your homework: don’t panic, don’t stop moving, and don’t assume your body is broken just because you’ve discovered it moves differently. Find someone knowledgeable. Start where you are. Build strength. Learn control. Pay attention to what your body is telling you without letting every sensation scare you into complete inactivity.
And most importantly, give yourself some grace. You weren’t doing it “wrong” before. You were doing what you knew at the time. Now you know a little more. That’s a pretty good place to start.
Keep on the bright side of things, keep listening to your body, keep advocating for yourself, and keep on keeping on!
