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