<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=135964420077658&amp;ev=PageView&amp;noscript=1">
Join Now

How to Warm-up For Your Favourite Cold Weather Activities

Warming up primarily has two reasons for its importance: optimizing performance and injury prevention.

At a rested state, a low percentage of blood is shunted to the skeletal muscles at any given time, and with around 10-15 minutes of total body warm up exercises, the volume of blood flow to the body increases drastically. This raises the body’s temperature, which decreases stiffness and increases the mind muscle connection.

There has also been evidence showing improvements of psychological effects, such as increased preparedness to perform the activity.

Another factor that impacts many people, is the prevalence of Exercise Induced Asthma, especially in cold dry air. The narrowing of the airways in the lungs is triggered by strenuous activity, and causes shortness of breath, wheezing, and coughing. Proper warm ups can help negate these effects. (E.g. Making sure that you start with easier ski runs before going for the double black diamonds is going to help with improving performance!)

Below is a sequence of stretches you can do before taking part in your favourite cold weather activity:


Upward/Downward Dog

Begin in plank position with shoulders above the wrists.

How to Warm-up For Your Favourite Cold Weather Activities
Exhale and reach pelvis towards the ceiling and slowly straighten the knees.

Lean side to side to intensify stretch one leg to another.

Draw chest towards thighs as you deeply inhale & exhale, and lengthen the posterior chain.

How to Warm-up For Your Favourite Cold Weather Activities

Hold position for 3 breaths.

Drop hips and body towards the ground.

Place hands along side your body next to lower ribs.

Inhale as you press up and straighten arms.

How to Warm-up For Your Favourite Cold Weather Activities

Press down through tops of feet and engage legs to keep thighs off the floor.

Press elbows beside the body, and pull the shoulders away from the ears.

Return the plank and repeat.

“World’s Greatest Stretch”

Begin in plank position.

How to Warm-up For Your Favourite Cold Weather Activities

Step forward with left foot and bring it to outside of the left hand.

Opposite knee should remain above the ground.

How to Warm-up For Your Favourite Cold Weather Activities

Drive the left elbow towards ground, breathe out while maintaining hips square.

How to Warm-up For Your Favourite Cold Weather Activities

Breathe in, rotate left hand up and reach the sky, breathe out and engage upper back muscles.

How to Warm-up For Your Favourite Cold Weather Activities

Repeat three times.

Slide hips back give the hamstrings a good stretch.

How to Warm-up For Your Favourite Cold Weather Activities

Repeat on the other side.

Pigeon

Begin with hands directly below shoulders and knees on the ground.

How to Warm-up For Your Favourite Cold Weather Activities

Place right ankle in front of left hip, the more parallel the shin angle is with the hips, the more intense the stretch will be.

Lower chest towards the ground and take three deep breaths.

How to Warm-up For Your Favourite Cold Weather Activities

Push up and hold for another three deep breaths.

Learn more about warming-up during your free goal assessment with one of our personal trainers!

Sign up for a FREE Goal Assessment with a Personal Trainer

SHARE THIS STORY | |