If you’re a midlife woman who wants to stay strong, avoid injuries, and feel great during your workouts, I have one word for you: mobility.
You can lift weights, walk, run or do yoga, but if your muscles and joints are tight, you risk discomfort and possibly even injury. And let’s face it: once you get into your 40s or 50s, recovery takes a little longer and our bodies don’t bounce back as quickly as they used to.
That’s why a good warm-up is now more important than ever.
One of the best things you can do to extend the longevity of your fitness is to start every workout with mobility work. These aren’t just stretching exercises; they are dynamic exercises that improve your range of motion, activate key muscles and prepare your body for performance.
Today I’m sharing 4 mobility moves that I think every woman should do before a workout. These are quick, easy and can be done anywhere: at the gym, at home or even out on the trail.
The 4 must-do mobility moves before every workout
You don’t need a 20-minute warm-up—just a few deliberate movements that target the areas most women struggle with: hips, spine, hamstrings, and quads.
1. Side bends
If you’ve ever felt tight in your lower back or stiff in your core, this one is for you.
Why it matters
Side bends stretch and lengthen your obliques and the muscles along your sides, which tend to become tight from sitting and lack of rotation. They also wake up your core and improve spinal flexibility.
How to do it
- Stand with your feet hip-width apart.
- Extend your right arm above your head and keep your shoulders relaxed.
- Gently lean to the left and feel a stretch through your right side.
- Hold for 2-3 seconds and then return to center.
- Repeat on the other side.
Perform 8-10 reps per side, slowly and with control.
For a tip
Engage your core as you move – this isn’t just a passive stretch!
2. Fold forward
If your hamstrings feel like steel cables, you need these.
Why it matters
Tight hamstrings and a stiff lower back can throw off everything from your squats to your posture. Forward folds loosen things up and bring blood flow to the spine.
How to do it
- Stand upright with feet hip-width apart.
- Hinge at your hips and slowly bend forward, letting your arms hang toward the floor.
- Bend your knees slightly if necessary; this is about mobility, not touching your toes.
- Take a deep breath at the bottom and then slowly roll up to a standing position.
Repeat this 5 times, moving with your breathing.
For a tip
As you roll up, consider stacking your spine one vertebra at a time for maximum benefit.
3. Quad stretch
Your quads (front of your thighs) are key players in most workouts, so wake them up!
Why it matters
Tight quads and hip flexors can cause knee pain and limit hip movement, especially if you sit a lot during the day.
How to do it
- Stand tall and grab your right ankle and pull your heel toward your glutes.
- Keep your knees close together and your chest up.
- Hold this for 20-30 seconds and then switch legs.
Repeat 2-3 times per side.
For a tip
Need balance support? Hold on to a wall or chair so you can concentrate on the stretch.
4. Runner’s Lunge with Spinal Twist
This one is a game changer for hip mobility and spinal rotation.
Why it matters
Most women have tight hips, especially when they sit for work. This move opens your hips, stretches your hip flexors and improves thoracic spine mobility – essential for posture and core health.
How to do it
- Start in a lunge position with your right foot forward, left leg extended behind you.
- Place both hands on the floor in your front foot.
- Lift your right arm toward the ceiling and rotate through your upper body.
- Breathe for a moment and then bring your hand back down.
- Switch sides.
Make 5 turns per side.
For a tip
Move slowly and focus on lifting up through your chest as you twist.
How to make this a habit
The best part is that these movements take less than 5 minutes. That’s all it takes to reduce your risk of injury, improve your workout, and feel great.
My advice? Make this your non-negotiable warm-up. Do it before strength training, cardio exercises or even a daily yoga practice. It’s the easiest way to give your body the care it deserves.
Ladies, if you want to keep crushing your workouts into your 50s, 60s and beyond, mobility is non-negotiable. These 4 moves may seem simple, but they set the tone for better performance, fewer injuries, and a stronger, more flexible body.
So the next time you’re tempted to skip your warm-up, remember: a few minutes now will save you soreness later.
Why mobility is important (especially after 50 years)
Mobility refers to how well your joints move through their full range of motion. It’s not just about flexibility, it’s about protecting joint health, muscle activation and overall movement quality.
Here’s why this is important:
- Aging naturally reduces mobility. Over time we lose collagen, muscle elasticity and joint lubrication. This makes us feel stiff and sore if we don’t actively work on it. Discover the benefits of flexibility and mobility to understand how they both impact your health and well-being.
- Poor mobility equals poor workouts. If your hips, spine and shoulders are tight, your form will suffer. This leads to compensation and ultimately to injuries.
- Mobility improves performance. Whether you lift weights, do Pilates or take a spinning class, better movement means stronger and safer movement.
Simply put, a few minutes of mobility work will save you pain later.
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