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

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.