11 Cold-Proof Mobility Moves for Winter Mornings

5. Hip Opener Lunge (modified) — Protect hips and ease lower-back pressure

What it targets: hip flexors, gluteal muscles, and the front of the thigh—areas that stiffen and contribute to lower-back discomfort in cold weather. Why it helps: opening the hips reduces lower-back strain and improves stride length for safer walking. How to do it: From a standing position, place hands on a stable surface like a kitchen counter. Step one foot back into a small lunge, keeping both feet pointing forward. Sink hips forward gently until a comfortable stretch is felt in the front of the rear hip. Keep the torso upright and breathe. Hold for 20–30 seconds, then switch sides. Repeat once per side. Modification: For extra support, perform the same motion from a kneeling position with a cushion under the back knee. If kneeling is uncomfortable, a seated figure-4 stretch works too. Safety tip: Don’t force hip extension; stop if you feel sharp groin pain. People with hip replacements should follow their surgeon’s guidance on range of motion. Benefit: Looser hips help you walk with more ease and reduce early-day stiffness that can make standing up from a low chair harder.

6. Calf Stretch with Toe Raises — Prepare ankles and calves for walking on cold surfaces

What it targets: calves and Achilles tendon, plus ankle mobility and strength that matter when sidewalks are slippery. Why it helps: a warmer calf-ankle complex supports better push-off and helps prevent stumbles. How to do it: Stand near a wall or chair for balance. First, with feet hip-width, rise onto the toes slowly and then lower with control for 8–12 repetitions (calf raises). Next, step one foot back and press the heel toward the floor for a steady calf stretch, holding 20–30 seconds per side. Repeat the heel-drop and stretch sequence once more. Modification: Perform toe raises seated by pressing the balls of the feet into the floor if standing is tiring. Use a wall for the calf stretch and keep the back knee slightly bent to reduce strain. Safety tip: Move slowly and avoid bouncing during the stretch. If you have significant Achilles pain, consult a physical therapist before loading the tendon. Benefit: Stronger, more flexible calves make walking on icy or wet surfaces feel less precarious and help protect ankle joints during turns and steps.