These aren’t random stretches. Each one targets common winter complaints our physios see in the clinic—like back pain, poor mobility, or tension from sitting too long.

 

1. Cat-Cow + Thread-the-Needle

Targets: Spine, shoulders, thoracic mobility 
Why it works: This combo gently activates your spinal joints and upper back, reducing morning stiffness and setting your posture for the day. 

How to do it: 

• On hands and knees, alternate arching and rounding your spine (Cat-Cow) 

• Then slide one arm under your chest (Thread-the-Needle) to open the upper back 

• Repeat slowly for 30–60 seconds each side 

 

2. Glute Bridges + Standing March

Targets: Glutes, core, hip stabilisers 
Why it works: Engages the muscles that support your back and balance. A must-do before any walking, lifting, or even sitting for long hours. 

How to do it: 

• Lie on your back, feet flat, lift hips into a bridge 

• Add a few reps of slow standing marches to activate hip flexors 

• 10 reps each movement 

 

3. Leg Swings + Calf Pumps

Targets: Hamstrings, calves, lower body circulation 
Why it works: Winter restricts blood flow to the legs. This combo improves lower limb circulation and reduces injury risk for runners, walkers, and gym-goers. 

How to do it: 

• Hold a wall or chair, swing one leg forward and back (10x per leg) 

• Add heel raises or step pumps for 30 seconds 

 

4. 4. Shoulder Rolls + Wall Angels

Targets: Upper back, neck, posture muscles 
Why it works: Combat tech-neck and desk fatigue with this posture reset—great for anyone spending long hours on screens or phones. 

How to do it: 

• Roll shoulders slowly backward 10x 

• Stand against a wall, arms in “goal post” shape, slide up and down 

• Repeat for 30 seconds 

 

5. Diaphragmatic Breathing + Arm Raises

Targets: Core, lungs, nervous system 
Why it works: Breathing properly activates your deep core and calms your nervous system—especially important on cold, high-stress mornings. 

How to do it: 

• Sit or lie down. Inhale slowly into your belly for 4 seconds, exhale for 6 

• Add slow arm raises overhead during each breath cycle 

• Repeat for 1–2 minutes 

 

Every movement listed above is rooted in the same principles we use in our physio-led services: 

• Movement Assessments: We evaluate how your joints and muscles behave under load, stretch, and stress. 

• Injury Prevention Programs: Especially during winter, we design warm-ups and home routines for everyday tasks and sport-specific needs. 

• Physio-Led Exercise & Pilates: These services focus on movement control, core activation, and flexibility. 

• Chronic Pain Support: Gentle warm-ups like the ones above can complement treatment plans for patients managing back pain, arthritis, or posture issues. 

At CPS, our approach is personal and strategic. We don’t just hand out generic stretches—we prescribe the right movements for your body and your goals. 

When to Book a Physio Appointment 

 

You might benefit from a personalised session if: 

• You regularly wake up stiff or sore 

• You’ve had recent injuries or flare-ups during exercise 

• Your job keeps you seated or inactive most of the day 

• You’re unsure which exercises are safe for your condition 

• You want to stay active this winter without setbacks 

Our team can assess your baseline and provide you with a warm-up or movement plan that actually fits your lifestyle. 

Warm-ups aren’t just for workouts—they’re for life. A few smart, physio-approved movements each morning can reduce your pain, increase your energy, and improve your day-to-day performance. 

Whether you’re heading to a run or your desk, your body deserves support.