Stretch Smarter, Not Harder: Understanding Your Body with Hypermobility Expert Jennifer Milner

Welcome to Beyond the StEPS 

If you’re someone who constantly stretches but still feels tight, it might be time to rethink your approach. Whether you’re hypermobile or not, understanding how your body responds to stretching can help you move more efficiently, prevent injury, and feel better overall. Instead of stretching just because it feels like the right thing to do, take a moment to check in with your body and assess what it really needs.

Are You Stretching the Right Way?

Many dancers and athletes rely on stretching as part of their warm-up or recovery routine, but not all stretching is created equal. The key is to recognize what you are actually feeling when you stretch.

• If you feel a broad, widespread pull in the muscle, you are likely stretching effectively.

• If you feel a long, thin, straight line of tension running down your leg, you may be stretching a nerve rather than a muscle. Nerve tension does not respond well to traditional stretching. Instead, it requires gentle release techniques to avoid irritation.

• If you experience a pinching sensation in the front of your hip, this is likely not a muscle stretch. Pinching could be a sign of impingement or poor positioning. Instead of forcing the stretch, try adjusting your position or incorporating gentle dynamic movements to smooth out the motion.

Stretching & Hypermobility: What You Need to Know

For those with hypermobility, including conditions like Ehlers-Danlos Syndrome (EDS), stretching can be tricky. Hypermobility often creates the illusion of tightness because the muscles are working overtime to stabilize joints. This leads to a cycle where people feel the need to stretch constantly, but static stretching alone isn’t the answer.

Instead of excessive stretching, Jennifer Milner, an expert in hypermobility and weightlifting for hypermobile individuals, recommends a combination of strength training and controlled mobility work to improve stability and reduce discomfort. This approach helps prevent injuries and enhances movement efficiency.

The Role of Strength Training for Hypermobile Individuals

A common misconception is that hypermobile people should avoid weightlifting. However, properly structured strength training is one of the best ways to support hypermobile bodies. It builds the muscular support needed to stabilize joints, reducing the risk of injury.

Jennifer Milner emphasizes the importance of:

• Progressive strength training to improve joint stability

• Proper form and alignment to avoid overstressing connective tissue

• Controlled movement patterns to enhance proprioception (body awareness)

By shifting the focus from passive stretching to active strength and stability work, hypermobile individuals can move with more confidence and reduce chronic discomfort.

Taking Your Knowledge Further

If you’re interested in diving deeper into topics like flexibility, injury prevention, and movement efficiency, there are several great resources available:

• The Steps Initiative Course: A completely free, self-paced online program covering topics such as nutrition, psychology, injury prevention, and training strategies. This is a valuable resource for dancers, teachers, parents, and anyone looking to build a strong foundation in dance science and wellness.

• Jennifer Milner’s On-Demand Courses: Jennifer offers specialized courses on training hypermobile dancers, Pilates for flexibility, and strategies for supporting neurodivergent dancers. These courses provide in-depth guidance and can be accessed at any time. Visit JenniferMilner.com to learn more.

• Instagram Q&A and Education: Follow @Jennifer.Milner for expert insights, tips, and answers to common questions about flexibility, strength, and hypermobility.

Final Thoughts

Stretching is an essential part of any movement practice, but it should be done with awareness and intention. For hypermobile individuals, strength training, proper movement mechanics, and nerve-friendly mobility work are key to long-term success.

Try implementing these strategies and see how your body responds—you may find that less stretching and more strengthening leads to better results!

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