★★★★★
Hypermobility
“I’d been told to stretch more for years, and it only made my joints feel less stable. Teejay flipped that completely and focused on strength instead. My knees and shoulders feel genuinely supported now.”
"Flexibility can be a real advantage in sport. But excessive mobility without the strength to control it leads to instability, injury and long-term joint damage."
Understanding the condition
What is joint hypermobility?
Joint hypermobility means that one or more joints move beyond their normal range of motion. People with hypermobile joints are often described as “double-jointed” or unusually flexible — and many use that flexibility to excel in gymnastics, dance, yoga, swimming or martial arts without any problems.
Around 20% of UK adults are estimated to have hypermobile joints. Most are unaware of it. However, hypermobile joints are also more susceptible to recurrent sprains, muscle and tendon strains, joint instability, partial or full dislocations, and chronic joint pain.
Without appropriate management, long-term joint instability contributes to accelerated joint wear — often leading to early-onset osteoarthritis. The key is not to restrict movement, but to build the muscle strength and joint position awareness to control it safely.
"Hypermobile joints don’t need more range. They need the strength and control to use the range they already have safely."
When hypermobility becomes a syndrome — when combined with chronic pain, fatigue, recurrent injuries or digestive issues, the diagnosis may be Joint Hypermobility Syndrome (JHS) or Ehlers-Danlos Syndrome (EDS). If you have a formal diagnosis, please consult your GP or specialist before booking. We will work within any guidance you have been given. Contact us →
Understanding the causes
Four causes of joint hypermobility —
two genetic, two addressable.
Understanding which factors are contributing to your hypermobility shapes exactly how your programme is built. The genetic factors cannot be changed — but the addressable ones can be significantly improved.
Genetic
Ligament structure
Collagen within the ligaments may be genetically more elastic, allowing joints to move beyond their optimal range. This cannot be changed — but it can be managed.
Genetic
Joint structure
Shallow hip or shoulder sockets allow greater range of movement but also increase the likelihood of instability and dislocation. Structural — but muscle can compensate significantly.
Addressable
Muscle strength & tone
Weak or poorly conditioned muscles force joints to rely more heavily on ligaments, allowing excessive movement. This is the primary target of Applied Pilates for hypermobile clients.
Addressable
Proprioception
Reduced joint position awareness means many hypermobile clients unknowingly move joints into extreme positions. Proprioceptive retraining is built into every session alongside strengthening.
Muscle strength and proprioception can be significantly improved with the right exercise programme. While the joint will always be hypermobile, instability and injury risk can be substantially reduced. The outlook is genuinely positive with the right approach.
Understanding the mechanism
How joint instability develops
and why standard advice misses the point.
The hypermobility cycle — and why stretching more is exactly the wrong approach.
The hypermobility instability cycle — and how Applied Pilates breaks it
Applied Pilates breaks the instability cycle by directly targeting the two addressable factors: muscle strength and proprioception. Osteolates Therapy calms the overactive compensating muscles first, making the strengthening more effective.
Why generic advice fails
Why generic exercise
rarely helps — and can make it worse.
Most hypermobile clients arrive having already been told to “stretch more” or “do some yoga.” Both approaches typically increase instability rather than resolving it, because they add range to a joint that already has too much.
The tightness that hypermobile clients feel is usually overactive muscles compensating for joint laxity — not genuinely shortened tissue. Stretching those muscles further removes what little dynamic stability they were providing.
More stretching, not more strength
Hypermobile clients are often told to stretch more since they feel tight. This typically increases instability rather than resolving it.
Generic strength programmes
Every hypermobile presentation is different. Age, genetics, activity level and previous injuries all influence how the body responds — so generic programmes rarely work.
Ignoring proprioception
How Osteolates Therapy helpsStrength alone is not enough if joint position awareness remains poor. Without it, joints can still move into extreme, unsafe positions unknowingly — even in a strong client.
What a good assessment finds
The assessment is the most
important part.
Because every hypermobile presentation is different, the £85 movement assessment is the single most important part of building a safe, effective programme.
What we assess
- Joint mobility range
- Muscle strength
- Movement control
- Proprioception
- Postural patterns
What this identifies
- Muscles needing strengthening
- Muscles that are overactive
- Joints needing stabilisation
- Movement patterns putting joints at risk
- The right starting point for your programme
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Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. If you have a diagnosed hypermobility syndrome such as EDS, please consult your GP or specialist before booking. We will work within any guidance provided.
The treatment pathway
A structured approach to
genuine joint stability.
Building stability in hypermobile joints follows clear stages. With the right approach at each, most clients see meaningful improvement in control and confidence.
01
Preparation phase
Calming overactive compensating muscles
Hypermobile clients often develop overactive muscles compensating for joint laxity. These muscles feel chronically tight even though they are not genuinely shortened. Osteolates soft tissue treatment releases this guarding — reducing pain and preparing the body for targeted strengthening. Stretching is deliberately minimised at this stage.
About Osteolates Therapy02
Stabilisation phase
Building strength & proprioception
Applied Pilates on the full STOTT apparatus targets the specific weak muscles identified in your assessment, and retrains joint position awareness simultaneously. The Cadillac in particular allows controlled, supported work — building strength without the joint moving into an unsafe range. This is something a standard reformer-only studio cannot offer.
Full apparatus studio03
Confidence phase
Strength that protects you long term
As control improves, the programme progresses towards functional movement and your specific activity goals. Strength translates directly into daily life and sport. Most clients then move to small group membership to maintain joint stability for years, not just months. Maximum 7 clients per session throughout.
View membership optionsWhy the Cadillac matters for hypermobile clients — the Cadillac provides supported, controlled positions that allow hypermobile clients to build strength without the joint moving into an unsafe range. Exercises can be precisely tailored to stay within each client’s safe zone. A standard reformer-only studio cannot offer this level of control. Full apparatus studio →
When it’s more than flexible joints
Hypermobility syndromes —
JHS and EDS.
When hypermobility is combined with certain other symptoms, the diagnosis may be Joint Hypermobility Syndrome (JHS) — closely associated with Ehlers-Danlos Syndrome (EDS), a connective tissue disorder affecting collagen and joint stability.
Although ligament and joint structure are largely genetic and will not change, muscle strength and proprioception can be significantly improved. With appropriate guidance, people with hypermobility syndromes can build joint stability, reduce injury risk, decrease pain, and protect their joints from long-term damage.
Common associated symptoms
- Chronic joint pain
- Recurrent joint injuries or dislocations
- Persistent fatigue
- Digestive problems
- Hernias
- Varicose veins
- Skin that bruises easily or feels unusually soft
- Poor wound healing
ℹ
If you have a formal EDS or JHS diagnosis, please consult your GP or specialist before booking. Applied Pilates can be appropriate for many people with these conditions — Teejay will work within any medical guidance provided.
Client results
What hypermobile clients say
about building real stability.
★★★★★ Google Reviews · 4.9 from 117 reviews · London Colney, St Albans
★★★★★
Recurrent dislocations
“My shoulder used to dislocate several times a year. Since working with Teejay on stability and control, it hasn’t happened once. He understood exactly why generic exercise wasn’t helping.”
★★★★★
10 years attending
“I have been going to The Sogunro Practice for the past 10 years, doing Applied Pilates twice a week. It makes a huge difference to my overall health, strength and balance.”
Getting started
Three steps to lasting stability.
Every client begins the same way — with an honest assessment of exactly which muscles and joints need attention.
01
Movement Assessment
£85
60 min 1-to-1 with Teejay. We assess joint mobility, muscle strength, movement control and proprioception — and build a plan specifically around your hypermobile presentation. No obligation.
Book assessment →02
Osteolates + 1-to-1 Sessions
From £79.83
Osteolates soft tissue treatment to calm overactive muscles alongside personalised 1-to-1 Applied Pilates to build strength and proprioception. First block includes complimentary Osteolates Express (£65 value).
View prices →03
Small Group Membership
From £129/mo
Once stability and confidence are established, small group membership maintains joint protection long term. Maximum 7 clients. No lock-in. Essential £129/month · Premium £219/month.
View timetable →Related pages & information
Related conditionOsteoarthritis & OsteoporosisRead more → Related conditionHip & Knee PainRead more → TreatmentOsteolates TherapyFrom £65 → ApparatusReformer & Cadillac StudioFull apparatus → PricingFrom £85 assessmentAll prices → LocationLondon Colney, St AlbansFree parking → Back painBack Pain St AlbansRead more → ConditionShoulder & Neck PainRead more → Post-surgeryPost-Surgery RehabilitationRead more → Reviews4.9 Stars · 117 ReviewsRead reviews → AboutTeejay SogunroFull credentials → WatchBack Pain & Pilates videoWatch → ConditionSciaticaRead more → ConditionFacet Joint SyndromeRead more → ConditionPosture CorrectionRead more → Men’sMen’s Applied PilatesRead more → SportsSports Injury RehabilitationRead more → Over 60sPilates for Over 60sRead more →
Common questions
Questions about hypermobility
& joint instability
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This is one of the most common misunderstandings with hypermobility. The tightness you feel is usually overactive muscles compensating for joint laxity, not genuinely shortened tissue. Stretching further can increase instability rather than resolve it. Instead, the muscle needs to be calmed through soft tissue treatment, then strengthened for control — not lengthened further. How Osteolates Therapy helps →
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Applied Pilates can be appropriate for many people with hypermobility-related conditions including EDS, when carefully assessed and tailored. However, EDS varies significantly between individuals, and some require specific medical guidance. We recommend consulting your GP or specialist before booking, and Teejay will work within any guidance you have been given.
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The underlying ligament and joint structure are largely genetic and will not change. However, muscle strength and proprioception — the two factors that determine how well a hypermobile joint is controlled — can be significantly improved with the right exercise programme. While the joint will always be hypermobile, instability and injury risk can be substantially reduced.
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Recurrent dislocations or subluxations are usually a sign that the muscles around the joint are not providing sufficient dynamic stability. Targeted strengthening and proprioceptive training delivered through Applied Pilates on the full STOTT apparatus is specifically designed to address this. If dislocations are frequent or severe, please ensure you have appropriate medical oversight alongside this work.
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All new clients start with the £85 movement assessment. After that, Osteolates Therapy sessions are from £65, 1-to-1 Applied Pilates sessions from £79.83 per session, and monthly group membership from £129. Full prices and membership options →
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Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. Approximately 10 minutes from St Albans, Radlett, Harpenden, Hatfield and Barnet. Map and full directions →
Ready to build real stability?
Strength your joints
Book Your £85 Assessment
Or call Teejay directly 07734 578959
Strength your joints
can rely on.
Your £85 movement assessment identifies exactly which muscles need strengthening and which joints need stabilising. Teejay will explain your plan clearly and build your confidence step by step. Ample free parking on site.
The Sogunro Practice · Applied Pilates & Osteolates Therapy
Unit 5, Hertfordshire Business Centre, Alexander Road
London Colney · St Albans · Hertfordshire · AL2 1JG · Free parking on site
Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates, Reformer Pilates and Osteolates Therapy are movement-based and sports therapy rehabilitation services.