17 Warm-Up Moves a Physiotherapist Recommends to Protect Muscles in the Cold

1. Layer Smartly: Start with a Warm Base

Layering isn't only about comfort—it helps your muscles stay warm before and during activity. Start with a moisture-wicking base layer that fits close to the skin; this layer moves sweat away while trapping a thin pocket of warmth. Add an insulating mid-layer if you'll be standing around, and top it with a windproof shell when conditions are blustery. Compression or "second-skin" pieces are useful when you want extra support and a bit more heat retention around big muscle groups. Make sure garments are not so tight they restrict movement. Comfortable mobility during your warm-up matters more than maximum insulation. If you feel chilled quickly, add a light layer you can remove as your body heats up. When stopping after exercise, pull the insulating layer back on right away to prevent rapid cooling of worked muscles. Small adjustments in fit and fabric can reduce stiffness and help circulation, making the rest of your warm-up more effective and safer.

2. Pre-warm at Home: Heat Before You Head Out

Giving your muscles a little head start indoors can make outside movement far easier. A short warm shower, a five- to ten-minute session with a heat pack on tight areas, or a few minutes in a warm room raises skin and muscle temperature and improves blood flow. This is especially helpful on very cold mornings when stepping straight into the chill can cause sudden stiffness. Keep heat sessions moderate and avoid very hot temperatures if you have diabetes or reduced sensation. Time the heat so it ends just before you begin moving—this helps carry warmth into the initial activity. Combine a heat brief with gentle joint movement to spread warmth deeper into tissues; for example, shoulder circles or ankle pumps while the skin is warm. If you rely on a hot shower, dry off and add a light layer before going outside so you don't lose heat quickly. Pre-warming isn't mandatory every time, but it's a smart tool on raw, frigid days or when you know you move stiffly at the start.

3. Do a Dynamic Full-Body Warm-Up

Dynamic movement beats static stretching as a first step in cold weather. Active drills increase blood flow while training the nervous system to coordinate movement at the speed you plan to use. Aim for a six- to eight-minute sequence that flows from low to higher demand. Start with marching on the spot or easy knee lifts for one to two minutes. Add leg swings, walking lunges with a twist, and gentle hip hinges to open your hips and hamstrings. Include shoulder circles and arm swings to loosen the upper body. Finish with a few short accelerations if your activity is higher intensity—think 15 to 30 seconds of brisk walking or easy jogging. Keep reps controlled and deliberate so quality matters more than quantity. This progressive approach builds warmth without fatiguing muscles. If you prefer indoor alternatives, use a stationary bike or dynamic step-ups following the same build-up. Over time, this routine will help reduce the sudden "cold shock" your muscles can experience when you start moving outdoors.

4. Activate Big Movers: Glutes, Hips, Shoulders

Cold conditions often make smaller, stabilizing muscles less responsive, which leaves larger joints vulnerable. Intentional activation drills wake up the glutes, hip stabilizers, and shoulder rotators so they share load safely. Try two or three activation exercises before your main activity. For the hips, do glute bridges or single-leg bridges—perform slow, controlled sets of eight to twelve reps to feel the back of the hip engage. For shoulders, use a light resistance band for external rotation or band pull-aparts to remind the scapular muscles to stabilize. Keep movements deliberate and focus on quality: a few well-performed reps are worth more than many rushed ones. This brief activation helps the body recruit appropriate muscles during real tasks, reducing compensatory strains that happen when cold makes nervous system responses slower. If you have limited strength or balance, perform some activations lying down or seated to keep them accessible and safe. These small pre-activity habits protect joints and improve movement patterns once the work starts.

5. Prioritize Mobility: Open Joints, Improve Movement Quality

Good mobility makes movement smoother and distributes forces evenly across joints, which lowers the chance of a strain. In cold weather, focus on the thoracic spine, hips, and ankles—areas that often stiffen first. Controlled mobility drills work well: seated thoracic rotations, standing hip circles, and ankle dorsiflexion drills can be done in two-to-three sets of six to ten reps each. Move with a steady tempo and avoid bouncing. The goal is to re-establish comfortable ranges rather than force new flexibility. As you progress, blend mobility into your dynamic warm-up so it's functionally relevant. For example, add thoracic rotation to walking lunges to link rotation with stride. If you notice one side is noticeably stiffer, give it a little extra time but avoid aggressive stretches that cause pain. Consistent mobility work keeps patterns efficient and reduces compensations that strain smaller structures when temperatures drop.

6. Progress Intensity Gradually: Build Heat, Not Fatigue

Jumping straight into high-intensity effort in cold air risks pulling a tight muscle. Use a graded progression to raise core and muscle temperature while monitoring effort. Start with a comfortable-paced walk, then move to a brisk walk, and finally an easy jog or faster cycling cadence if your session requires it. Each stage should last one to three minutes depending on your fitness and the activity. Keep the increases moderate; the aim is to prepare your cardiovascular and muscular systems, not to fatigue them before the main session. For resistance sessions, begin with bodyweight versions of the planned lifts before adding load. On particularly cold days, extend the progression slightly so tissues have more time to warm. If you notice unusual tightness or sharp pain as intensity rises, stop and reassess—this is a cue that the body may need more preparation or professional review. A controlled build-up keeps you ready and reduces the abrupt strain cold air can cause.

7. Protect the Neck and Shoulders: Cold-Sensitive Regions

The neck and shoulders commonly stiffen in cold weather and can affect posture and arm swing during activity. Gentle, frequent checks of posture and soft mobility can reduce referral pain and tension. Start warm-ups with slow cervical circles or chin-tucks, keeping movements pain-free and within comfort. Add shoulder rolls and controlled scapular squeezes to encourage the upper back to sit tall rather than round forward. These actions reduce the urge to lift the shoulders up toward the ears, a common cold response that increases neck load. Pair these with breathing cues to release unnecessary tension. For people with pre-existing neck issues, keep movements small and avoid prolonged end-range holds. Regularly reapplying heat to tight areas or using a warm scarf between activity segments can also help maintain comfort. Respecting neck comfort early prevents compensations that could otherwise cascade into shoulder or upper-back problems.

8. Breathe to Prime: Use Breath to Drive Warmth and Focus

Cold air often makes people breathe shallower and faster, which raises perceived effort and can tighten chest and neck muscles. Intentional breathing restores control and supports circulation during a warm-up. Practice diaphragmatic breaths—place one hand on the belly and inhale slowly so the hand rises, then exhale gently. Try two sets of eight slow breaths before movement and again between warm-up stages. For movement, match breath with effort; inhale as you prepare and exhale during exertion. A simple paced breathing pattern such as four seconds in, four seconds out during low-intensity movement helps regulate heart rate and reduces unnecessary tension. Breath work also helps you notice when effort is climbing too fast so you can adjust pace. This small habit improves both comfort and performance when the air is brisk, and it’s easy to fold into any warm-up without adding equipment or time.

9. Use Targeted Compression Where It Helps

Targeted compression garments can be helpful in cold weather by offering a modest boost in heat retention and a sense of muscular support. Compression tights, calf sleeves, or arm sleeves that fit snugly without cutting off circulation are practical for longer outdoor sessions. Compression works best as part of a layering strategy rather than a sole solution for warmth. For hands, insulated gloves or mitts that fit under activity gloves keep smaller muscles and joints working without gripping too tightly. Choose pieces made from technical fabrics that wick moisture to avoid chill from sweat. Be cautious with compression if you have circulation issues; a healthcare provider can advise whether the added pressure is safe. When chosen thoughtfully, compression supports circulation and comfort, helping muscles stay responsive in colder conditions.

10. Modify for Older Adults and Mobility Limits

A warm-up should be accessible to everyone. For older adults or people with balance or joint limitations, seated and low-impact options can raise tissue temperature and prepare muscles effectively. Start with seated marches, ankle pumps, and slow heel raises to increase circulation safely. Add seated or supported hip and knee flexion to prime leg muscles without risking imbalance. Use a chair or wall for support during gentle standing lunges or mini-squats if needed. Keep rep ranges modest and focus on consistent movement quality rather than speed. Consider timing: doing a slightly longer warm-up at a lower intensity may be more effective than a short, intense burst that leaves you breathless. If chronic conditions exist, check with a physiotherapist who can tailor progressions and suggest specific precautions so warm-ups feel supportive rather than risky. Small, consistent efforts maintain function and reduce the surprise of cold-related stiffness.

11. Finish with Smart Recovery: Keep Muscles Warm After Activity

Muscles cool faster in cold environments, which can increase post-activity stiffness if you don’t act. After finishing, layer up quickly to retain warmth and consider a short, gentle mobility sequence to keep joints moving while cooling down. A warm shower or bath 20 to 30 minutes after exercise helps restore circulation and soothes tender tissues, but avoid extreme heat immediately after very intense activity if you have cardiovascular concerns. Access to a sauna can be helpful for recovery when used safely and according to health status and local guidelines. If you used compression during activity, keep a light insulating layer over it on the way home. For anyone with persistent soreness that limits daily function, prioritize a professional review rather than relying solely on home remedies. Thoughtful recovery preserves the gains from activity and reduces the chance of delayed stiffness turning into a more significant problem.

12. Know When to See a Professional and How to Adapt

Some soreness and tightness are normal when you push yourself, but certain signs warrant professional attention. Sharp, localized pain, swelling, loss of strength, or a movement pattern that suddenly feels “off” are reasons to pause and seek assessment. A physiotherapist can identify whether a warm-up needs modification, whether movement patterns are stressing one area, or if a deeper issue requires treatment. They can provide progressive warm-up plans tailored to your history and daily routine, and suggest corrective exercises you can reliably perform in cold weather. Don’t wait for things to get worse—early review often shortens recovery and keeps you moving. If access to in-person care is limited, many clinicians offer remote assessments and can guide safe adaptations. Professional input turns general guidance into an individualized plan that respects your body and your goals.

13. Vascular Warm-up: The Hand and Foot Flush

What it trains: The small peripheral blood vessels to expand and contract efficiently, counteracting cold-induced vasoconstriction. Why it helps: Directly addresses the core problem of cold hands and feet by improving local circulation before activity. How to do it: For 60 seconds, rapidly open and close your hands into tight fists, wiggling your fingers vigorously. For your feet, perform rapid ankle pumps and circles while seated, lifting your toes and flexing your foot. This creates a powerful local pump action that forces blood into the extremities. Finish by shaking your limbs loosely for a few seconds. This drill should create a noticeable warming sensation in the hands and feet, priming these often-neglected areas for movement.

14. Myofascial Glide: Foam Rolling Before Movement

What it trains: The fascia (the connective tissue surrounding muscles) and local muscle tissue, improving fluid mobility. Why it helps: Cold weather causes fascia to become stiffer and more viscous. A pre-activity foam roll helps warm the tissue and temporarily increases range of motion without needing high joint forces. How to do it: Spend three to five minutes rolling large muscle groups (quads, hamstrings, glutes, upper back) that will be heavily involved in your activity. Use slow, consistent passes, pausing for 15 seconds on any particularly tender spots. Modify by using a softer roller or leaning against a wall while rolling the leg. Safety notes: Avoid rolling directly over joints or boney prominences, and keep the pressure tolerable.

15. Neuromuscular Rehearsal: The Low-Load Primer

What it trains: The nervous system to recruit and coordinate muscles quickly in complex patterns before adding intensity. Why it helps: Cold slows neural signals. Rehearsing the movement pattern quickly but with minimal resistance improves muscle firing speed and coordination, reducing the risk of a "pull." How to do it: Perform 5–10 very light, fast, and controlled repetitions of your main movement pattern. For running, do quick, low-impact skip drills; for weights, use an empty broomstick or the lightest weight possible and move it explosively (e.g., fast squats or overhead presses). This primes the neural pathways for speed and coordination without causing fatigue.

16. Dynamic Cross-Body Activation: Rotational Prep

What it trains: Core stabilizers and the coordinated linkage between the opposite shoulder and hip (the cross-body sling), which is crucial for walking and running efficiency. Why it helps: Cold air often causes the torso to stiffen, leading to compensation in the limbs. This drill restores spinal rotation and hip mobility. How to do it: Stand tall and perform controlled "gate swings"—gently swing one arm forward while the opposite leg swings across your body, touching your toe to the outside of the standing foot. Then, switch the pattern. Start small and increase the rotation depth gradually. Modify by using a chair for support during the leg swing. This ensures your core and hips are ready for the rotational demands of movement.

17. Breathing Mechanics: Rib Cage Mobility Drill

What it trains: The muscles that elevate the rib cage and the diaphragm, supporting deep, efficient oxygen intake. Why it helps: Shallow, rapid breathing in cold air restricts rib cage movement and increases neck tension. Improved rib mobility allows for deeper breaths, supporting core stability and muscle oxygenation. How to do it: Place your hands on the sides of your lower rib cage. Take a slow, deep breath, consciously pushing your ribs out into your hands (3 seconds). Exhale completely, feeling the ribs relax inward. Perform 10 controlled, focused breaths while seated or standing tall. This simple drill increases lung capacity for the impending workout and reduces tension in the chest and shoulders.

Keep Moving with Confidence: Simple Habits That Make a Big Difference

Cold weather doesn’t have to mean more injuries or less activity. Treating your warm-up as an intentional, protective routine makes movement safer and more comfortable. Use layers and pre-warm strategies when temperatures are raw. Build a dynamic warm-up that activates key muscle groups and focuses on mobility, then progress intensity sensibly so tissues warm without being tired. Protect sensitive regions like the neck and shoulders, and use breath and targeted compression to support circulation and comfort. If you need lower-impact options, modify movements so they remain effective without adding risk. Recover smartly by staying warm after activity and using gentle mobility to prevent stiffness. Finally, if pain is sharp or persistent, seek professional guidance; small tweaks from a physiotherapist can make a big difference. These habits are realistic to fit into busy lives and gentle enough to maintain over time. The payoff is practical: fewer surprises in cold weather, less post-exercise stiffness, and more confidence to keep moving at any temperature. Try one extra minute of purposeful warm-up today—you might notice the difference on your next walk or workout.