The Best Winter Warm-Up Routine to Prevent Injuries (Before You Throw Out Your Back Shoveling)

Cold weather has a funny way of humbling even the toughest people. One minute you’re feeling fine, the next you’re halfway through shoveling snow and wondering why your back suddenly feels 90 years old. That’s exactly why having a winter warm-up routine to prevent injuries is so important—especially before shoveling, snow blowing, or winter workouts.

At APM Sports Chiropractic in North Haven, CT, we see it every winter: pulled muscles, strained backs, and sore shoulders that could’ve been avoided with just a few minutes of prep. The good news? Preventing winter injuries doesn’t require fancy equipment, a gym membership, or a 30-minute workout. Instead, it just takes a smart, simple warm-up.

Let’s break it down.

Why Warm-Ups Matter More in Winter (Yes, Even for “Quick” Tasks)

During the colder months, your muscles behave a little differently. Because of the cold, they’re tighter, stiffer, and slower to respond. As a result, sudden movements like lifting, twisting, or reaching can overload tissues that aren’t ready yet.

More importantly, winter activities—like shoveling snow—often involve awkward positions and repetitive motions. Without a warm-up, that’s a recipe for injury.

A proper winter warm-up helps you:

• Increase blood flow to muscles
• Improve flexibility and joint mobility
• Reduce stiffness and muscle tightness
• Prevent muscle strains and pulls
• Prepare your nervous system for movement

In other words, warming up turns your body from “frozen statue” into “functional human.”

The APM 4-Step Winter Warm-Up Routine

(2 Sets • 30 Seconds Each • 4–5 Total Minutes)

This is the exact warm-up routine we recommend to our patients before winter activity. It’s simple, effective, and easy to remember—even before your first cup of coffee.

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1. Arm Circles

Your shoulders and upper back take a beating in winter—especially during shoveling.

How to do them:

• Stand tall with arms straight out to the sides
• Palms facing forward
• Start with small circles and gradually make them bigger
• After 15–20 seconds, reverse direction

As a result, your shoulders are better prepared for pushing, pulling, and lifting without unnecessary strain.

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2. Toe Touches (With Rhythm, Not Violence)

Toe touches loosen up the hamstrings, hips, and low back—key areas involved in bending and lifting.

How to do them:

• Stand with feet hip- or shoulder-width apart
• Reach down toward your toes
• Keep a smooth, controlled rhythm
• Avoid aggressive bouncing

This movement helps reduce low-back stress and improves flexibility before you start moving snow… or iron.

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3. High Knees

Now it’s time to get the blood flowing.

How to do them:

• Stand tall
• Lift each knee as high as comfortable
• Keep a steady, controlled pace

High knees warm up the hips, quads, core, and lower legs. More importantly, they gently elevate your heart rate so your body isn’t shocked by sudden activity.

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4. Butt Kicks

Finally, wake up the hamstrings and quads—two muscle groups that love to complain in winter.

How to do them:

• Light jog in place
• Kick your heels toward your glutes
• Stay relaxed and smooth

This helps protect your knees and reduces the risk of hamstring pulls when you start working.

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Do 2 Full Rounds for a Complete Warm-Up

Perform each exercise for 30 seconds, then repeat the entire sequence one more time. In just 4–5 minutes, you’ll:

• Increase mobility
• Reduce stiffness
• Improve performance
• Dramatically lower your risk of winter injuries

Whether you’re shoveling snow, heading to the gym, or staying active outdoors, this winter warm-up routine prepares your body the smart way.

Need Help Preventing Winter Injuries in North Haven, CT?

If you’re already dealing with stiffness, back pain, or recurring winter injuries, you don’t have to just “push through it.” At APM Sports Chiropractic, we help active people stay moving, pain-free, and injury-resistant all winter long. From Chriropractic Care to Muscular Rehabilitation to everything in between we’ve got your back. But it all starts with some Education!