The Best Mobility Drills for Women

Lifting is great—but staying mobile and injury-free is just as important. Learn the best mobility drills to keep your joints healthy and muscles strong.

Author

Keri Walter
May 06, 2025 • Estimated Reading Time: 2 minutes

Strength training is key to getting stronger, but mobility is what keeps you injury-free and moving well for life. Tight hips? Stiff shoulders? Poor ankle mobility? These can hold back your lifts and daily movement. Here’s how to fix it.

Why Mobility Matters for Women

  • Improves range of motion for better lifts (think: deeper squats, stronger deadlifts).

  • Reduces injury risk, especially in knees, hips, and shoulders.

  • Counteracts tightness from sitting, stress, or repetitive movement.

The Best Mobility Drills for Women

  • Hip Openers: 90/90 stretch, deep lunge with rotation.

  • Shoulder Mobility: Wall angels, banded pass-throughs.

  • Ankle Mobility: Banded dorsiflexion, calf stretches.

  • Spinal Mobility: Cat-cow, thoracic rotations.

How to Incorporate Mobility Work

  • Before workouts – Use dynamic mobility as part of your warm-up.

  • On rest days – Spend 10-15 minutes focusing on trouble areas.

  • Post-workout – Static stretching and deep breathing aid recovery.

Next Up: The Role of Hormones in Muscle Recovery

Ever wonder why some days you recover faster than others? Your hormones play a big role in how your muscles repair and grow. Next week, we’ll break down how to optimize recovery based on your cycle, stress, and sleep.

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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