EXERCISE FOR STIFF JOINTS AND MUSCLES.
Exercise and stretching for muscle and joint stiffness.
Gentle Exercises for Stiff Joints and Cold Muscles This Winter
As temperatures drop, it's common to feel more stiffness in your joints and muscles. Cold weather can lead to reduced circulation, tighter muscles, and even an increase in aches and pains, especially if you’re managing arthritis, a chronic condition, or recovering from injury.
But movement is one of the best remedies.
At JY Exercise Physiology, an Exercise Physiologist in Upper Mount Gravatt, I believe in staying active all year round, and that includes adjusting your routine in winter to keep your body moving safely and comfortably. Here are some gentle, low-impact winter exercises that are ideal for improving flexibility, reducing stiffness, and warming up your body all while being kind to your joints.
Why Do We Get Stiff in Winter?
Cold weather can cause muscles to contract and become tighter. For people with conditions like arthritis, lower back pain, or past injuries, winter can make symptoms feel worse. Reduced physical activity and increased time indoors also lead to less circulation and joint movement, contributing to soreness and stiffness.
Staying active helps:
Improve blood flow
Maintain joint mobility
Reduce inflammation
Support mood and energy
Top Gentle Winter Exercises for Stiff Joints
1. Full-Body Mobility Routine (5–10 minutes)
Start with a gentle warm-up to lubricate your joints and increase circulation:
Neck rolls
Shoulder circles
Arm swings
Torso twists
Hip circles
Knee lifts
Ankle rolls
Tip: Perform these slowly, with control, and aim for 5–10 reps per movement.
2. Low-Impact Stretching
Daily stretching can relieve tightness in areas like the hips, back, and shoulders. Try:
Cat-Cow stretch (spine mobility)
Child’s Pose (lower back and hips)
Seated forward fold (hamstrings and calves)
Chest opener stretch (posture support)
Hip flexor stretch
Tip: Hold each stretch for 20–30 seconds and breathe deeply.
3. Gentle Strength and Activation
Light resistance training helps maintain joint stability and reduce pain:
Wall sits for leg strength
Glute bridges for lower back and hip activation
Seated resistance band rows for posture
Mini squats to strengthen knees
Heel raises for ankle stability
Tip: Use resistance bands or body weight depending on your ability level.
4. Yoga or Pilates-Inspired Movement
These forms of movement focus on joint control, breath, and flexibility:
Try a short online session or work with a qualified Exercise Physiologist
Focus on gentle flows rather than advanced poses
Modify movements if needed
Tip: Great for both beginners and experienced movers.
5. Walking Indoors or in Mild Outdoor Conditions
Even in cold weather, walking is one of the best forms of gentle cardiovascular activity:
Walk around the house or in a shopping centre
Use a treadmill if available
Dress warmly and walk outdoors during mid-morning when it's a little warmer
Tips for Exercising Safely in Cold Weather
Warm up properly: Never skip your warm-up in winter.
Wear layers: Choose breathable and flexible clothing.
Stay hydrated: Dehydration still happens in cold months!
Listen to your body: If pain increases, modify or stop the movement.
Be consistent: Small, regular movement is better than occasional intense sessions.
How JY Exercise Physiology Can Help You
At JY Exercise Physiology, I provide personalised programs for managing joint pain, chronic conditions, and post-injury rehab, even in the colder months. Whether you’re dealing with arthritis, recovering from surgery, or just want to keep moving without risk, we can help you:
Improve flexibility and joint function
Reduce pain and stiffness
Build safe, winter-friendly routines
Stay motivated and accountable
Train from home, at the clinic, or outdoors
Keep Your Body Moving This Winter
Gentle exercise doesn’t need to be complicated but it does need to be consistent. Don’t let cold weather stop you from feeling your best. With the right support and a customised plan, you can improve your mobility, reduce joint pain, and maintain strength this winter.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
