How to Stretch for Winter Exercise

There’s no reason to lock yourself inside simply because the weather has turned cold. But exercising in the winter is slightly different than a summer workout. Colder temperatures require individuals to dress differently in layered clothing and warm up their bodies for a longer period of time. Dehydration is just as much a possibility as in the summer. Stretching for winter exercise is imperative. The cold weather makes muscles tighter and less supple. Therefore, muscles are much more susceptible to injury. A proper stretching routine will warm up the muscles to prevent tears and injuries. It’s safe to say that adding 5 to 10 minutes to your normal workout stretching routine will warm up your muscles to protect them during the cold weather. Make sure you retain proper posture when stretching. Your head should be up, back straight and shoulders aligned. Drink plenty of water before and after your exercise and make sure to perform a complete cool down after your workout.

Instructions

  1. How to Stretch for Winter Exercise

    • 1

      If you are walking, perform your regular leg, back and arm stretches that you normally would before taking your walk. Work your hamstrings (back of thigh), quadriceps (front of thigh), and Achille's tendons with gentle stretches to get your muscles ready for your cold-weather workout.

    • 2

      If you’re skiing, make sure to stretch your arms sufficiently. Perform some arm circles on each side and then with both arms. Try some jumping jacks to get your heart rate up. With your hands on your hips, twist slowly to the left and then right to stretch your ribs and lower back.

    • 3

      An important part of your warm-up includes some aerobic activity to get the blood moving to your muscles. Take a brisk walk or run for a few minutes. March in place or performs some squats and you’ll soon be feeling the effects of increased blood flow.

    • 4

      It’s possible to warm up the body slowly by performing your planned exercise at a slower pace. Walk slowly or imitate skiing motions to get your blood pumping. As your feel your body heats up, increase your pace.

    • 5

      If you are standing still in the cold weather, make sure to warm up your muscles again before resuming your workout.

    • 6

      Don’t forget to cool down. Make sure to gently stretch your muscles after your workout. Remember that your muscles are less flexible in the winter.