Alternative Therapies, Exercise, Managing Symptoms, Managing Weight, Self-Care, Wellbeing
When you hit menopause, your body goes through some significant changes.
Falling oestrogen levels can mean:
A slow but steady loss of muscle mass
Weaker bones, making fractures more likely
Stiffer joints or a “creaky” feeling after sitting
Longer recovery after workouts or daily activity
Now add hypermobility into the mix joints that move more than they should because the connective tissues are stretchier than average and you’ve got a unique challenge. Your joints may feel “loose” or unstable, and without the right muscle support, you’re at higher risk of aches, sprains, or even long-term injury.
The good news? The right kind of exercise can protect your joints, build strength, improve posture, and even boost bone density all while making you feel more confident and capable in daily life.
Why Strength & Stability Are Non-Negotiable
For women with hypermobility, stability is everything. Think of your muscles as scaffolding that holds your joints in place. If the scaffolding is weak, your joints take the strain. The stronger your muscles, the more protected your joints are and the better you’ll move now and in decades to come.
Your Midlife Training Blueprint
Here’s how to train smarter, not harder:
1. Strength Training (2–3x/week)
Focus on slow, controlled resistance exercises that strengthen without over-stretching:
Lower body: Supported squats, step-ups, glute bridges, resistance-band side steps
Upper body: Seated rows, wall push-ups, light dumbbell presses
Core: Bird dogs, dead bugs, side planks (on knees if needed)
Tip: When you start, gym machines can offer extra stability while you build control.
2. Posture & Stability Work (Daily or 3–4x/week)
Menopause can alter posture shoulders round forward, core muscles weaken. Combat this with:
Single-leg balance holds near a wall
Heel-to-toe walking
Band pull-aparts for shoulder blade strength
Pilates or yoga but avoid deep stretches that push joints beyond their safe range
3. Cardiovascular Exercise (150 mins/week)
Supports heart, mood, and bones. Brisk walking, cycling, swimming, or low-impact classes are great. If running, build up gradually and pair with stability work.
4. Flexibility (Controlled, Not Extreme)
If you’re hypermobile, you don’t need to stretch more you need to control your range of motion. Swap long passive stretches for active mobility drills where your muscles guide the movement.
Golden Rules for Safety
Warm up for 5–10 minutes
Never lock out knees or elbows — keep a soft bend
Increase weights or reps slowly over weeks
Rest at least 48 hours between hard sessions for the same muscle group
Listen to your body — sharp pain means stop
Fuel & Recovery
Protein: 1–1.2g per kg body weight daily
Vitamin D & calcium: For bone health
Sleep: 7–8 hours to recover
Hydration: Drink regularly, especially before and after exercise
Having menopause and hypermobilityis a difficult combination, you can get stronger, more stable, and more confident in your body. The goal isn’t extreme flexibility or chasing your 20-year-old self it’s building the strength to live well, move well, and keep doing the things you love for years to come.