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

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.