Moving Well in Winter

As winter settles in across the northern hemisphere, the shift in clothing and weather patterns can impact the body. Here are a few common patterns I see each year as temperatures drop:

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Winter Boots & Foot Mobility

Many winter boots are designed for warmth and grip, not mobility. Their stiff structure can limit ankle and foot movement, which may influence weight distribution, balance, and overall muscular engagement.

Suggestions to support healthy foot function:
• Mobilize your feet regularly.
• Massage or roll the soles of your feet on a small ball.
• “Write” the alphabet with your toes and whole foot to encourage range of motion.
• Do calf raises to keep the lower leg engaged and responsive.
• Strengthen intrinsic foot muscles with barefoot balance exercises.

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Cold Weather & Shoulder Tension

Cold air naturally makes us hunch or lift our shoulders without noticing, leading to neck and upper-back tension.

Suggestions to relax and rebalance the upper body:
• Bring awareness to your posture when you’re outdoors—especially your shoulders.
• Try chest-opening movements without elevating your shoulders, followed by rhomboid activations by gently drawing the shoulder blades down and back.
Reference video: One-Arm Doorway Stretch
• Strengthen the latissimus dorsi (lats) through movements such as rows to support posture.

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Small, conscious adjustments like these can help your body stay more resilient as the weather gets colder.