Natural Flexibility: Identifying Hypermobility, Self-Assessment, and Implications

How to tell if you're naturally flexible?

Determining if you possess a higher degree of natural flexibility, often termed hypermobility, involves observing specific physical traits and performing simple self-assessment tests that reveal the innate range of motion in your joints, distinct from flexibility gained through training.

Understanding Flexibility: Nature vs. Nurture

Flexibility, the absolute range of movement in a joint or series of joints, is a complex physical attribute influenced by both genetic predisposition ("nature") and consistent training ("nurture"). While stretching and mobility exercises can significantly improve range of motion over time, natural flexibility refers to an inherent, often genetically determined, laxity in ligaments, joint capsules, and connective tissues that allows for an extended range of motion without specific training. This innate quality is often apparent from a young age and persists throughout life.

Key Indicators of Natural Flexibility

Several observable signs can suggest a predisposition to natural flexibility, even without formal testing:

• Ease in Reaching Extreme Ranges: Individuals with natural flexibility often find it effortless to place their palms flat on the floor with straight legs, perform deep squats without heel lift, or achieve splits with minimal effort.
• "Double-Jointed" Appearance: While medically inaccurate (joints don't "double"), this common term describes someone whose joints appear to bend beyond typical limits, such as hyperextending elbows or knees.
• History of Flexibility: Many naturally flexible individuals recall being able to perform advanced stretches or contortions easily as children, often without pain or discomfort.
• Unusual Joint Positions: The ability to put your leg behind your head, touch your thumb to your forearm, or perform other seemingly "impossible" body contortions without significant discomfort is a strong indicator.
• Loose-Feeling Joints: Some individuals report their joints feeling "loose" or having a greater sense of play within the joint capsule.

Simple Self-Assessment Tests for Flexibility

You can perform several basic tests to gauge your natural flexibility. These are not diagnostic but offer insights into your general joint laxity. Remember to perform these gently and without forcing any movement.

• Forward Fold (Standing Toe Touch): Stand with feet hip-width apart, knees straight (but not locked). Slowly bend forward from your hips, trying to touch your palms or fingertips to the floor.
  • High Natural Flexibility: Palms flat on the floor with ease, possibly even able to wrap fingers around ankles.
• Seated Straddle (Pancake Stretch): Sit on the floor with legs spread wide to the sides, knees straight. Lean forward from your hips, trying to place your torso flat on the floor.
  • High Natural Flexibility: Torso easily rests on the floor, chest to the ground.
• Shoulder Dislocation Test (Internal Rotation): Lie on your back with one arm extended straight out to the side at shoulder height, palm up. Slowly bring your hand towards your head, rotating your palm down as if trying to touch the back of your hand to the floor above your head.
  • High Natural Flexibility: Can easily touch the back of the hand to the floor or beyond.
• Wrist Extension: Extend your arm straight out in front of you, palm down. Use your other hand to gently push the back of your hand downwards, extending your wrist.
  • High Natural Flexibility: Wrist extends significantly, often allowing the hand to point almost straight down.

The Beighton Score: A Clinical Assessment

For a more standardized, clinical assessment of generalized joint hypermobility, healthcare professionals often use the Beighton Score. This simple, 9-point system evaluates hypermobility in specific joints. Each positive test counts as one point, with a score of 4 or higher (or 5 or higher in some populations) often indicating generalized joint hypermobility.

You can attempt these tests carefully, but professional interpretation is recommended.

1. Passive Dorsiflexion of the Fifth Metacarpophalangeal Joint: Can you bend your little finger backward more than 90 degrees relative to the back of your hand? (Score 1 point for each hand).
2. Passive Apposition of the Thumb to the Forearm: Can you touch your thumb to the front of your forearm? (Score 1 point for each hand).
3. Elbow Hyperextension: Can your elbow hyperextend (bend backward) more than 10 degrees when your arm is fully extended? (Score 1 point for each arm).
4. Knee Hyperextension: Can your knee hyperextend (bend backward) more than 10 degrees when your leg is fully extended? (Score 1 point for each leg).
5. Palms to Floor with Knees Straight: Can you place your palms flat on the floor with your knees fully extended? (Score 1 point for this single test).

Implications of High Natural Flexibility (Hypermobility)

While natural flexibility can be an asset in certain activities like gymnastics, dance, or yoga, excessive joint laxity (hypermobility) can also predispose individuals to certain challenges:

• Increased Risk of Injury: Joints with excessive range of motion may be more prone to sprains, dislocations, and subluxations (partial dislocations) due to less passive stability from ligaments.
• Chronic Pain: Some individuals with hypermobility experience chronic joint pain, often due to muscles working harder to stabilize inherently unstable joints.
• Connective Tissue Disorders: Generalized joint hypermobility can sometimes be a symptom of underlying connective tissue disorders, such as Ehlers-Danlos Syndrome (EDS) or Marfan Syndrome. If you have significant hypermobility accompanied by other systemic symptoms (e.g., skin elasticity, easy bruising, chronic fatigue), consult a healthcare professional.
• Proprioception Challenges: Hypermobile individuals may have reduced proprioception (the body's sense of its position in space), making them more susceptible to falls or awkward movements.

Can Flexibility Be Improved?

Absolutely. While natural flexibility is largely genetic, everyone can improve their functional range of motion through consistent and appropriate stretching, mobility drills, and strength training. Even those who are naturally "stiff" can significantly enhance their flexibility and reduce their risk of injury. The key is regular, mindful practice, focusing on both static and dynamic stretching, and strengthening the muscles surrounding the joints to provide active stability.

When to Consult a Professional

If you suspect you have significant natural flexibility or hypermobility, especially if it's accompanied by pain, frequent joint instability, or other concerning symptoms, it's advisable to consult a healthcare professional. A physiotherapist, sports medicine doctor, or orthopedist can provide a definitive diagnosis, assess your specific needs, and guide you on appropriate exercises or management strategies to ensure joint health and prevent injury.

Conclusion

Natural flexibility is an intrinsic characteristic that influences your body's innate capacity for movement. While easily observed through simple self-assessments and potentially quantified by tools like the Beighton Score, understanding its presence is crucial. Whether you possess an innate gift for extensive range of motion or are working diligently to improve your flexibility, recognizing your body's unique capabilities is the first step toward optimizing your physical well-being and performance.