Winter is officially in full swing, with the polar vortex intensifying already freezing temperatures. While snowfall and frigid temperatures can make it difficult to fit movement and exercise into your routine, winter is the perfect time to embrace indoor stretching and gentle exercises that keep your body moving.
Scientifically, colder weather impacts our blood flow and stiffens our muscles. To help combat this, we recommend incorporating simple dynamic and static stretches into your routine. Dynamic stretches prepare your muscles for activity. These stretches require consistent flow and repetitive movements to heat up the body and get the blood flowing.
Static stretches, on the other hand, should be done after your body is already warmed up. They help keep your muscles flexible and require holding a position for 20 to 30 seconds. All you need is a yoga mat or a soft surface, a staircase or other low surface, and a little motivation to incorporate these six simple stretches into your cold winter days.
❄️ Dynamic Stretches ❄️
🧘1. The Cozy Cat-Cow
Perfect for stretching your back, neck, and shoulders
The Cat-Cow stretch is a dynamic stretch that helps release tension as you alternate between arching and rounding your back.
The Steps:
1. Start on all fours, with your wrists aligned under your shoulders and your knees under your hips.
2. On your inhale, drop your belly toward the floor, lifting your chest and tailbone toward the ceiling (this is your Cow position).
3. As you exhale, round your back, tuck your chin to your chest, and draw your belly button toward your spine (this is the Cat position).
4. Repeat this flow for 8-10 rounds, breathing deeply as you move between each position.
❄ 2. Snowy Side Lunges
Perfect for opening up your hips and stretching your inner thighs.
Side lunges are a dynamic movement that help get your heart rate up while also strengthening your lower body muscles. They are great in isolation but also a great warm up before a walk, run or other cardio activity.
The Steps:
1. Stand with your feet wider than shoulder-width apart.
2. Shift your weight to your right leg, bending your right knee while keeping your left leg straight.
3. Push back to the center, then shift to the left side.
4. Repeat for 10–12 lunges on each side.
👼 3. Snow Angel Arm Circles
Perfect for warming up your shoulders.
Arm circles are a dynamic movement that improve shoulder mobility, increase blood flow to the upper body, and strengthen the arms and upper back, making them an excellent ow-impact exercise and warm up.
The Steps:
1. Stand tall with your arms extended out to the sides at shoulder height.
2. Make small forward circles with your arms.
3. Gradually increase the size of the circles.
4. Reverse your direction and repeat for 20–30 seconds each way.
❄️ Static Stretches ❄️
🔥 4. The Fireplace Forward Fold
Perfect for lengthening your hamstrings, lower back, and calves
The Forward Fold is a perfect static stretch that targets stiffness in your hamstrings, lower back, and hips.
The Steps:
1. Stand tall with your feet hip-width apart and your knees slightly bent.
2. As you inhale, lengthen your spine and reach the top of your head toward the ceiling.
3. On your exhale, hinge at the hips and slowly fold forward, letting your hands reach toward the floor.
4. Let your head and neck relax, and feel the stretch through your hamstrings and lower back.
5. Hold for 20-30 seconds, breathing deeply. You can also put your hands on opposite elbows and rock from side to side for added movement and relaxation.
5. 🌀The Snowy Supine Twist
Perfect for: Stretching your sides, shoulders, and obliques
The supine twist is a static stretch that reduces tension by gently opening your ribcage and stretching the sides of your torso.
The Steps:
1. Stand with your feet hip-width apart and your arms by your sides.
2. On an inhale, reach your right arm up toward the ceiling, lengthening your spine.
3. As you exhale, gently lean to the left, keeping your hips stable. Hold for a few deep breaths, feeling the stretch along your right side.
4. Inhale back to center, then repeat on the other side.
5. Perform 2-3 rounds on each side.
6. ☃️ Standing Winter Windmill Stretch
Perfect for stretching your:shoulders, core, and side body. The Standing Windmill Stretch is a static stretch that twists the torso, thus improving mobility in the thoracic spine, activating the core, and stretching the shoulders and sides.
The Steps:
1. Stand with your feet wide apart and arms extended out at shoulder height.
2. Slowly rotate your torso to the right, and then reach your right hand toward your left foot. Make sure to keep your core engaged to feel the stretch along your side and back.
3. Hold for 20–30 seconds, then repeat on the other side. Repeat 2-4 times for added stretch and flexibility.
Stretch Summary
Winter, although cold and unpredictable, is the perfect time to slow down while staying flexible and energized. These six simple stretches, done in isolation or in combination with other exercises and movement, can easily be fit into a cozy snow day at home or a busy winter day. For more information on the benefits of stretching, click here.
Frequently asked questions as PTs
Stoneking Physical Therapy and Wellness Center offers top rated physical therapy in Ewing New Jersey. All of our professional staff are certified members of the American Physical Therapy Association. The APTA is a national organization representing over 70,000 physical therapists, physical therapist assistants, and students. Our Ewing Physical Therapy office is located in central northern southern New Jersey and we are a local physical therapist to many.