Unfortunately, if you are hypermobile, there are restrictions to exercises. This means that exercises that focus on stretching are not always advisable because hypermobile folks are predisposed to sprains, dislocations and osteoarthritis among other things. May I ask if you have done some tests to confirm whether you are indeed hypermobile or just flexible?
Flexibility is about the length of a muscle. Mobility is about the available range of motion at a particular joint. So if you are hypermobile, you joints move beyond the normal range of motion.
If you suffer from hypermobility syndrome, engage in activities that strengthen your muscles. Stronger muscles are better equipped to protect the joints they surround. They provide more stability, thus decreasing not only joint wear and tear, but also your risk for joint displacement. Strengthening exercises are those that involve working with resistance, such as weight lifting, medicine balls and tension bands.
In general, you want to avoid stretching hyperflexible muscles any further. Instead, concentrate on isometric or concentric strengthening exercises. In isometric exercise, the joint doesn't actually move, even though the muscles around it are contracting. Imagine pushing as hard as you can against a building, as if trying to move it – the muscles are working, but the joints don’t change position. Isometric exercises keep the joint stable and protected while still allowing the muscles to work properly and gain strength. With concentric exercises, muscles shorten as they contract, the way a biceps muscle behaves during a biceps curl.
The excessive range of motion present in hypermobility syndrome makes joints particularly vulnerable. Therefore, keeping muscles strong throughout their entire range of motion is especially important. Muscles tend to be strongest in their mid-range and weakest at either extreme of motion. That means a joint will be most vulnerable, or least protected, when it is at the end of its range of motion. Maintaining strength at range of motion extremes helps counteract that vulnerability in a joint that has too much range.
Prioritize strengthening the muscles surrounding the most susceptible joints: your shoulders, elbows, knees and ankles. Also focus on strengthening your core muscles in your lower back, abdomen, pelvis and hips, because they protect your spine. By stabilizing your entire body, a strong core also lessens the load on the most susceptible joints, reducing the chance for injury there as well.