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

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.