12 Safest Home Exercises for Hypermobile Shoulders

12 Safest Home Exercises for Hypermobile Shoulders

Hypermobile shoulders refer to instances where the shoulder ligaments and joint capsule are too loose. The shoulder ligaments and joint capsule are the tissues that hold the shoulder together. However,

As such, due to their loose nature, they, therefore, move more than they should. This movement can cause pain in certain conditions as it instigates irritation of the soft tissues around the shoulder.

Consequentially, painful hypermobile shoulders impede the full range motion of the shoulder.

If you experience pain, there is a high chance you suffer from the condition referred to as joint hypermobility syndrome.

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In most cases, hypermobile joints can extend painlessly and easily beyond the normal range of motion.


12 Safest Home Exercises for Hypermobile Shoulders

Painless hypermobile shoulders are not associated with underlying health conditions. This condition is referred to as benign hypermobility syndrome.

It can however be caused by:


Muscle tone or strength

Bone shape

There are however rare instances where hypermobile shoulders precede an underlying health condition, i.e., down syndrome.

The fact that hypermobile shoulders more than they should make it tricky while exercising. For instance, hypermobility can cause instability in the shoulder.

As a result, this can lead to tightness and pain in the neck and upper back. Therefore, according to this study, it is necessary and safer for you to engage in exercises.

These exercises will stabilise your shoulder muscles and strengthen your rotator cuff before you can move on to bigger kinds of exercise.

Some of these exercises include:


The pushup is one of the most popular and effective bodyweight exercises. It is also versatile due to the numerous variations and intensity options available.

We look at the standard wall push. To perform the exercise:

Assume the starting position with feet and legs together, standing about 2 feet from a wall with your arms straight out in front of you.

Your palms should be on the wall at about shoulder-level height and shoulder-width apart, with fingers pointed toward the ceiling. If you feel like you’re reaching too far, move your feet closer.

Bend your elbows and begin to lean your body toward the wall until your nose almost touches it. Ensure your back stays straight, and your hips don’t sag.

Push back to the starting position and repeat.

Complete 4-5 sets of 20 reps

Wall pushups provide a low impact effective workout to strengthen the hypermobile shoulders and stabilise them.


The most popular aeroplane variation is intended to work your hips as it mostly caters to hypermobile hips. However, some variations can be done to stabilize the shoulders.

These are the steps:

Lie with your stomach with your arms out to the sides.

Draw your shoulder blades together and lift your shoulders and arms off the floor slightly.

Return to the start.


It involves the use of a weighted wall ball and an open wall to be done properly

The wall ball exercise is extremely engaging. This form of cardiovascular exercise increases the strength and power of various areas. They include the shoulders, biceps, triceps and core muscles, among others.

The steps are:

Choose the appropriately weighted wall ball, and hold it in your hands.

Stand about 2 feet in front of the wall with your feet hip-width apart, toes slightly outward.

Hold the ball at chest height. Make sure to tuck your elbows into your sides.

Squeeze the ball hard, the more you require your core and shoulders to work.

Begin the downward phase of the squat while keeping the ball at chest level. Squat down until your thighs are parallel to the floor.

Then drive your body up while tossing the ball at a vertical target about 8 to 12 feet high. Keep your arms extended.

Catch the ball after it bounces, keep the ball at chest height, and squat down to repeat the exercise.

Perform 10-15 reps for 2-3 sets. If you find this too challenging or easy set the timer for 30 seconds and do as many as you can.


A wheelbarrow walk is a double-edged sword for a hypermobile shoulder. It improves balance while at the same time, strengthening the shoulder.

You will need a gym ball, but if you lack one, use a circular pillow with similar traits or roll up a towel and use that instead.

The steps to follow are:

Start behind the ball, place your midsection on the ball and roll forward until your hands reach the floor just below your shoulders.

Slowly walk out with your hands until the ball moves towards your toes. Only walk out as far as you are comfortable (either to your hips, knees, or ankles).

Once you’ve reached your point of comfort, slowly walk back to the starting position, breathing steadily throughout.

During the exercise, it is important to keep your core strong by not dropping your hips. Your body should be as straight as possible.


The up-down exercise is mostly done with the abdominal area in mind. However, it has a trickle effect on areas such as the shoulders, triceps and chest.


This exercise requires a resistance band and base of support. As the name suggests, it is used to strengthen the rotator cuff.

To start:

Stretch a resistance band between your forearms. Move your left and right shoulder in circles in both directions along the wall. You can do this exercise at different heights to stimulate your muscles more

Repeat the exercise ten to twelve times on each side and do a total of three sets.


This is a very simple exercise that anyone can do from home. It is aimed at stabilizing your shoulder and only requires a water bottle.

The steps involve:

Fill ¾ of a 1.5 l water bottle with water. Pick up the bottle with your right hand and stretch your arm straight out in front of you.

Make sure your hand is at the height of your shoulder, and your arm is straight. Now try to hold the bottle steady.

Hold this position for 30 to 60 seconds, then switch sides and repeat the exercise. Do three sets per side.


Arm circles are mostly used as a warm-up exercise. It can therefore be done from pretty much aware. However, when done consistently, it can help build muscle tone in your shoulders thus strengthening your shoulders

The steps involved include:

Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

Circle your arms forward using small controlled motions, gradually making the circles bigger until you feel a stretch in your triceps.

Reverse the direction of the circles after about 10 seconds.


To do this exercise:

Stand in an open doorway. Raise each arm to the side at a 90-degree angle with palms forward. Rest your palms on the door frame.

Slowly step forward with one foot. Allow yourself to feel the stretch in your shoulders and chest.


To start:

Attach a resistance band to something sturdy at or above shoulder height. Be sure it is secure, so it doesn’t come to lose when you pull on it.

Get down on one knee, so the knee opposite your injured arm is raised. Your body and lowered knee should be aligned. Rest your other hand on your raised knee.

Holding the band securely with your arm outstretched, pull your elbow toward your body. Keep your back straight and squeeze your shoulder blades together and down as you pull.

Your body should not move or twist with your arm. Return to start and repeat 3 sets


To start:

Stand with your feet shoulder-width apart. Place one end of a resistance band under the foot opposite your hypermobile arm. Hold the other end with the hypermobile arm, so the band goes diagonally across your body.

Keeping your other hand on your hip and without locking your knees, bend slightly at the waist, so the hand holding the band is parallel to the opposite knee.

As if starting a lawnmower in slow motion, straighten upright while pulling your elbow across the body to your outside ribs.

Keep your shoulders relaxed and squeeze your shoulder blades together as you stand.

Repeat in 3 sets


Hypermobility in the shoulder region is a fairly manageable condition, and with care, you can exercise and curb the instability in the shoulders.

However, there is a surgical option known as arthroscopy, which gets rid of the instability all together. All things considered, however, you can use these exercises to cope with hypermobile shoulders effectively.