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