Back off on intensity if you're hurting yourself. I'd also probably trade some of those passive stretches for active alternatives.

What's your goal with the stretching?

So OP do you do these before or after lifting?

Warm up. Seriously. Stretching could is a lottery to injuries with more than 50% chances at winning.

Go mindfull. Stretching has to be soft. You need to notice the muscle IS stretching but you shouldn't feel pain at all.

Work on strength through range of motion exercises. Having the splits is nice, nicer IS when you can have your splits while doing a handstand or having your splits to high kicks.

OP - are you stretching immediately after lifting or a little later on?

I have the same problem and wound up snapping my ACL on a trampoline when I was in college. Ever since then, I do squats A LOT. Like anytime I need to bend to do anything, I squat instead and stand back up like I’ve just done a squat for exercise. I want to keep my surrounding muscles as strong as possible to not re-injure my knee (which actually no longer hyperextends because of the reconstructive surgery), or snap my other ACL.

I do also agree with the other commenter that mindfulness is a big deal, too; both exercises and actively considering your posture. For many years, I’ve been very careful not to stand with my full weight on a hyperextended knee.

Learning a better mind muscle connection helps with this. This can be achieved doing any number of (relatively)low risk physical activities. Such as yoga, lifting weights, swimming, tai chi.

Anything where the movements are controlled and mindful, this will help you build strength and awareness that'll help you not to extend your joints outside of the normal range.

For me a solid basis in weights helped me to pursue other physical activities that I wanted to do without worrying that I was always going to dislocate/sublux a shoulder or a knee.

KT Tape and maintaining good hydration. Works wonders.🙌🏽❤️

I have the same problem with my knees, I can't do the kt tape cause it irritates my skin. I use compression braces, it doesn't prevent the hyper extending but as my pt put it, it gives my brain more feedback and more awareness of my knees

I think as you’re in a similar position to myself, stretching can feel nice after being stuck at the desk all day. Gymnasts and dancers often have hypermobility and stretch all the time, it’s a benefit to them. I try to act like I’m a dancer, only stretching when I know the form is perfect, otherwise it’s not worth the injury. Maybe film or ask someone to watch you to help you understand your hyper extension point. I found going to workout classes really helped because the instructor would correct your form, especially when they’re good and understand hypermobility.

But overall for day to day, I would avoid yoga. Look into mobility workouts and mat Pilates, they’re easy to do on your bed and help you feel nimble again. I need to do it more often that’s now become my problem, ADHD kicking me in the ass. I hyper fixated on these exercises for months and now that determination is fading 🫥 haha good luck!

Haha. I try to limit the range and stretching is not good for us anyway.

Alot of times the stretching are passive stretching which works for non hypermobile folks. For us, it is active stretching. But if you ask me... is not a stretch but a workout🥲

But for us, stretching does not exist in our live. We are always being told that tightness means weak and weak means to strengthen.

My advice is if you dk when to stop, then is best not to stretch. I do stretch for time to time but i dont go beyond hyperextend range and stay at the position for too long(said by my physio).

For me, massage is a safer option that can offer similar relief

My physio made me lay down like that because I had a hip hike when I was in my acute phase. Painful as all hell and can’t really recommend it because I don’t know if it accomplished anything

I'm not sure what it is or why the person is doing it, it's not going to help with someone's sciatica.

Not a medical professional or anything. For almost every shot in Badminton, you don't want to fully extent your elbow until it locks up. You should always keep a slight bend. Maybe this helps avoiding hyper extension in your elbow since you are never fully extending it anyway.

Things like these should really be discussed with a medical professional. Seeing that you've been diagnosed multiple times (I'm assuming by professionals) means you're already in the right direction, if you haven't already asked for further advice.

For alleviating the symptoms though, try the RICE treatment. Rest, Ice, Compress, and Elevate. Wish you all the best dude, hopefully you get better soon.

Look up "Elbow Extension PAILs / RAILs" (Progressive Angular Isometric Loading / Regressive Angular Isometric Loading). The advice provided by u/reusch02 on practicing and improving backhand form is incredibly valuable and most essential. I'd like to recommend PAILs and RAILs as additional exercise to enhance motor control of the biceps and triceps, potentially reducing pain during terminal elbow extension. If your discomfort persists or worsens after trying these techniques for 2-3 weeks, I would strongly advise consulting a local physiotherapist and/or orthopedist for a more comprehensive assessment.

You cannot stretch joints. You need to be careful cause too long/too deep/too aggressive stretching can directly damage muscles, tendons, or ligaments. Sharp pain is a protective mechanism usually followed by muscle spasm. So it's not easy to injure yourself by stretching - unless you let someone else to push you into the stretch or pull yourself on something with lots of force.

Squaring the hips does not protect any joints, it directs the stretch into the hamstrings and pelvic position allows for better core engagement and stability. Flexed foot for knee protection in pigeon is a myth: if instead of external hip rotation you try to bend your knee sideways (knees don't bend this way), you can injure ligaments in your knee regarless of foot position. Normally, sharp pain won't let you do it though.

I see a bit of over extension.

Keep your chest pointed at the floor when you are in the hole. Since you don't want to fall forward, this position will force you to set your knees early and push your hips back. Don't be afraid of getting more horizontal. Next, as you push up out of the hole, drive your hips up first and try to maintain your more bent over position for longer than you think. If you brace correctly this will help with both your tiny bit of "butt wink", and your over extended back. This change technique was a huge boost for my squat. Help me squat through a back injury, and push up my 5RM.

Move your knees first?

Better brace, keep your ribcage down towards your abs

And careful with those bent wrists, don't wanna sprain them

I don’t see hyperextension. I see butt “wink”

It sounds like you have some passive flexibility but maybe are lacking strength in external rotation so doing some fire hydrants, hip circles and other simple strength training for glute medius and other hip structures may help. But talking to a physical therapist is a good idea especially if you are getting pain and worried that you over stretched since you could have a labral tear or some other issue.

You already mentioned a physical therapist and you should absolutely do this. Just based on what you’ve said I would strongly suggest that stretching is making it worse and you should stop until a PT gives you a go ahead. I expect you’ll need to focus more on strengthening this motion rather than stretching it as well as strengthening some of the surrounding muscles. It sounds more like dysfunction rather than a mobility issue. A PT will be able to give you the correct strengthening exercises for your situation.

if it hurts to stretch it, dont stretch it. but that said, Id worry more about lifting than stretching.

Trying to diagnose yourself when you aren't a professional isn't the best idea. Neither is asking randoms in the internet. You should actually see a professional, as you seem to realize.

Stretching shouldn’t make everything else (knees, back) feel worse. That’s usually a red flag that something deeper is going on.

https://www.instagram.com/p/C5V4HtQuRl-/?hl=en

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Recent Tyler Nelson post suggests not. I'm in the same boat as you, and tend to treat any hyperextension as the point of failure, otherwise I get tweaky real quick.

I am not sure if I should be hangboarding with strict form with no hyperextension because the load is significantly lower.

Do that, but don't expect fast progress. My half crimp is super weak because of hypermobility and I mostly default to open hand. Open hand sucks on boards though. Hyperextension has led to some nasty injuries, so currently I'm avoiding it completely.

I have diagnosed hyper-mobility. Really weak half crimp due to tweaking fingers and wrists over and over again. Couldn’t even hang body weight on a 20mm without hypertension of the dip (after 5 years of climbing). Decided to set my ego aside in December and try no hang/pick me ups. I had to start all the way down at 50lbs- while using any kind of dip hypertension as a point of failure. Progress has been painstakingly slow, which is to be expected if you have hypermobility- but recently I’ve hit 90lbs for each arm (I weigh 175). My half crimp feels way more stable on the wall, and my dip joints don’t “automatically” fall into hyperextension.

Something that really helped- I bought the unlevel edge, and started training on a 25mm edge instead of the usual 20mm. Seems to disperse the load across each finger better than other blocks, and my fingers are super long so 25mm feels less tweaky

Reduce the weight and slowly work your way up. It may hurt your ego but nor your joints anymore :-)

Basically I am wondering if there is an exercise that will make my muscles/tendons stronger in order to prevent my fingers from entering hyperextension at DIP joint at lower loads. I am not sure if I should be hangboarding with strict form with no hyperextension because the load is significantly lower.

How much hyperextension are we talking about?

There's pros out there with up to 45 degree hyperextensio like this:

https://www.instagram.com/p/CxGDnYkro6E/

You just have to start VERY light and build up progressively over time. It takes longer than people without it, but you can build it up to a strong level.