Tips for Exercising & Stretching in the Winter

Exercise. We know we need it. What we don’t always think about is the importance of warming up and stretching our bodies before we begin. The importance of doing so is helpful to avoid risks of injury-especially in colder weather. Your muscles contract in colder weather in order to conserve heat. This makes them less flexible, tighter, and more prone to pulled muscles or other common cold weather injuries. Springer Physical Therapy offers the following tips so that your workout is as effective as possible.

Begin with Blood Flow

Heart health is crucial, and not just for Heart Health Month, but for every day of the year. It’s necessary to first get your blood flowing openly and we can do this by walking or jogging. This will evenly distribute and move your blood throughout your body and set a safer foundation for stretching.

Are All Warm-Ups Equal?

The short answer is no. Warm-ups requiring more movements are always better. Our team recommends a dynamic stretching routine in cold weather so instead of bending and holding a pose, try doing arm circles, neck rolls, lunges, or half squats, if possible. Doing so will also help get your blood circulating at a moderate capacity. The other key here is not to take a break in between warming up and working out. Don’t give those muscles the chance to constrict again.

Be Well-Equipped

It is especially important in winter to have everything you need to safely exercise before you begin. Keep an eye on the projected weather forecast and wind chill. It doesn’t take long for hypothermia to set in so wear appropriate clothing and protect your head, ears, hands and feet. Dress in layers in case you get too warm and be sure to drink plenty of fluids. Once you’re done with your workout, now is the time to cool down with some static stretching by extending muscles and holding them in place-but never to the point of causing pain!

 

We know you will take every precaution to protect your health but we also know accidents happen. If and when they do, call 636-244-8248 or go to springerphysicaltherapy.com and we’ll get you back on track.