The best hip mobility exercises for women include the Pigeon Pose, Frog Pose, Butterfly Stretch, Figure Four Stretch, and active movements like Crab Walks and Windshield Wipers.
Hip Mobility Exercises for Women
I have spent the last fifteen years working with women in their late 30s and 40s who suddenly feel like their bodies are tightening up overnight. One day you are hitting your favorite yoga class, and the next, you feel a pinch in your lower back just from reaching for your coffee.
Stretching 8. Flexibility Flow with Splits
Mish Naidoo
For informational purposes only. Consult a healthcare provider before starting any exercise program.
Exercises
20 exercises for hip mobility exercises for women
Showing 12 of 20 · 8 more
Video workouts
Professional trainer-led workouts for hip mobility exercises for women
Workout 6
Workout 3
Workout 10
Workout 7
Workout 3
Workout 7
Workout 2
Why this matters in perimenopause
During perimenopause, the decline in estrogen levels has a profound impact on musculoskeletal health. Estrogen is not just a reproductive hormone; it is a key regulator of collagen synthesis. A 2018 study published in 'Skeletal Muscle' highlighted that estrogen helps maintain the quality of connective tissues. As levels fluctuate and drop, tendons and ligaments become stiffer and more prone to inflammation, often manifesting as that 'achy' feeling in the morning.
Furthermore, the rise in cortisol—our primary stress hormone—during this life stage can exacerbate systemic inflammation. High cortisol levels are linked to a breakdown in muscle tissue and a decrease in bone density, making joint lubrication even more critical. Mobility work acts as a mechanical signal to the body to produce synovial fluid, which cushions the joints.
By focusing on mobility now, you are directly counteracting the 'stiffening' effect of hormonal shifts. It is about more than just stretching; it is about preserving the 'glide' between your muscle fibers and fascia. Maintaining this elasticity is your best defense against the chronic hip and back pain that often peaks between ages 45 and 55.
Your trainers
Certified professionals guiding your hip mobility exercises for women journey
Frequently asked questions
Common questions about hip mobility exercises for women
Related collections
Keep exploring targeted exercise programs
Start your hip mobility exercises for women program
Get access to all workouts, personalized exercise plans from Dr. Wellls, and progress tracking.
Join 1,200+ women training with expert guidance