{"id":33587,"date":"2025-11-10T21:38:22","date_gmt":"2025-11-10T21:38:22","guid":{"rendered":"https:\/\/gpnewswire.com\/news\/5-stretches-to-combat-winter-weather-stiffness\/"},"modified":"2025-11-10T21:38:22","modified_gmt":"2025-11-10T21:38:22","slug":"5-stretches-to-combat-winter-weather-stiffness","status":"publish","type":"post","link":"https:\/\/gpnewswire.com\/news\/5-stretches-to-combat-winter-weather-stiffness\/","title":{"rendered":"5 Stretches to Combat Winter-Weather Stiffness"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">\n<div class=\"vc_row wpb_row vc_row-fluid\">\n<div class=\"wpb_column vc_column_container vc_col-sm-12\">\n<div class=\"vc_column-inner\">\n<div class=\"wpb_wrapper\">\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<p>The benefits of stretching for recovery and mobility certainly aren\u2019t limited to a specific season, but if you live in a colder climate, it can become even more important during the winter months.<\/p>\n<p>\u201cWhen temperatures drop, blood flow naturally decreases to the muscles, which can make them feel stiffer and less elastic,\u201d says Mathew Rosas, Dynamic Stretch specialist and Dynamic Personal Trainer at Life Time Middletown \u2013 Red Bank in Red Bank, N.J. \u201cCold air can also cause us to shiver and hunch forward, which creates tension in the chest, shoulders, and neck. We also tend to be sitting more. And the mental impact of winter stress and shorter daylight hours can also lead to more muscle guarding and tension. All of this combined makes us feel tighter and more prone to aches or strains.\u201d<\/p>\n<p>To combat cold-weather tightness, Rosas recommends a consistent stretching routine to increase circulation, warm up your muscles, and restore mobility. Below are his top recommended stretches to turn to in the winter season.<\/p>\n<p>\u201cFor best results, do these stretches after warming up your body,\u201d he advises. \u201cFor example, after a walk, workout, or even a hot shower. That\u2019s when your muscles are more pliable and responsive.\u201d<\/p>\n<h2>1. Standing Chest Opener (Doorway Stretch)<\/h2>\n<p>\u201cCold air and shivering often cause the shoulders to round forward, tightening the chest,\u201d says Rosas. \u201cThis stretch helps restore upright posture, open breathing pathways, and reduce upper-back and neck strain.\u201d<\/p>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<div class=\"wp-video\"><!--[if lt IE 9]&gt;document.createElement('video');&lt;![endif]--><br \/>\n<video class=\"wp-video-shortcode\" width=\"980\" height=\"552\" loop autoplay preload=\"none\" controls=\"controls\"><a href=\"https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/10\/Standing-Chest-Opener.mp4\" rel=\"nofollow noopener\" target=\"_blank\">https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/10\/Standing-Chest-Opener.mp4<\/a><\/video><\/div>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<ul>\n<li>Stand in an open doorway with your feet hip width apart. Place your forearms and palms against each side of the door frame with your elbows at shoulder height. Step your right foot slightly forward while you keep your left leg back and straight.<\/li>\n<li>Gently lean your chest through the doorway and feel the stretch through your pectoral muscles and anterior shoulders.<\/li>\n<li>Hold for 20 to 30 seconds while breathing deeply.<\/li>\n<li>Repeat with your left foot forward.<\/li>\n<\/ul>\n<h2>2. Seated Spinal Twist<\/h2>\n<p>\u201cIn colder months, we tend to sit more and move less, which leads to stiffness in the spine and trunk,\u201d says Rosas. \u201cTwisting warms up spinal muscles, improves circulation, and relieves tension from hunching or sitting for long hours.\u201d<\/p>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<div class=\"wp-video\"><video class=\"wp-video-shortcode\" width=\"980\" height=\"552\" loop autoplay preload=\"none\" controls=\"controls\"><a href=\"https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/10\/Seated-Spinal-Twist.mp4\" rel=\"nofollow noopener\" target=\"_blank\">https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/10\/Seated-Spinal-Twist.mp4<\/a><\/video><\/div>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<ul>\n<li>Sit tall on a chair with both feet flat on the floor.<\/li>\n<li>Place your right hand on the outside of your left thigh, letting your left arm naturally fall behind your back.<\/li>\n<li>Inhale to lengthen your spine, and exhale as you gently rotate your torso to the left.<\/li>\n<li>Hold for 20 to 30 seconds.<\/li>\n<li>Repeat on the opposite side.<\/li>\n<\/ul>\n<h2>3. Kneeling Hip Flexor Stretch<\/h2>\n<p>\u201cSitting more in the winter plus colder temperatures can tighten the hip flexors and pull the pelvis forward, increasing low-back tension,\u201d says Rosas. \u201cThis stretch helps restore hip extension, easing strain on the back, while also stretching your quads.\u201d<\/p>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<div class=\"wp-video\"><video class=\"wp-video-shortcode\" width=\"980\" height=\"552\" loop autoplay preload=\"none\" controls=\"controls\"><a href=\"https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/10\/Kneeling-Hip-Flexor-Stretch.mp4\" rel=\"nofollow noopener\" target=\"_blank\">https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/10\/Kneeling-Hip-Flexor-Stretch.mp4<\/a><\/video><\/div>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<ul>\n<li>Start in a lunge position with your right foot forward and your left knee on the ground behind you. (Optional: Place a pad under your knee for comfort.) Bend your right knee to around 90 degrees, keeping your chest tall.<\/li>\n<li>Gently tuck your pelvis under and shift your hips forward.<\/li>\n<li>Hold for 20 to 30 seconds.<\/li>\n<li>Repeat on the opposite side.<\/li>\n<\/ul>\n<h2>4. Seated QL Stretch<\/h2>\n<p>\u201cCold weather can cause muscles around the low back and pelvis to tighten, especially the quadratus lumborum (QL), which helps stabilize the spine when walking on icy or uneven ground,\u201d Rosas explains. \u201cStretching this area improves mobility, reduces stiffness, and supports better posture in daily activities.\u201d<\/p>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<div class=\"wp-video\"><video class=\"wp-video-shortcode\" width=\"980\" height=\"552\" loop autoplay preload=\"none\" controls=\"controls\"><a href=\"https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/10\/Seated-QL-Stretch.mp4\" rel=\"nofollow noopener\" target=\"_blank\">https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/10\/Seated-QL-Stretch.mp4<\/a><\/video><\/div>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<ul>\n<li>Sit tall on a chair with both feet flat on the ground. Place your right hand on the seat for support.<\/li>\n<li>Reach your left arm overhead and gently lean to the right side until you feel a stretch along your left lower back and side.<\/li>\n<li>Hold 20 for 30 seconds.<\/li>\n<li>Repeat on the opposite side.<\/li>\n<\/ul>\n<h2>5. Neck and Upper Trap Stretch<\/h2>\n<p>\u201cWe often instinctively shrug our shoulders and tense our neck muscles in chilly weather,\u201d says Rosas. \u201cThis stretch helps release that tension, easing stiffness and improving circulation while also promoting relaxation.\u201d<\/p>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<div class=\"wp-video\"><video class=\"wp-video-shortcode\" width=\"980\" height=\"552\" loop autoplay preload=\"none\" controls=\"controls\"><a href=\"https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/10\/Neck-and-Upper-Trap-Stretch.mp4\" rel=\"nofollow noopener\" target=\"_blank\">https:\/\/experiencelife.lifetime.life\/wp-content\/uploads\/2025\/10\/Neck-and-Upper-Trap-Stretch.mp4<\/a><\/video><\/div>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<ul>\n<li>Sit or stand with your spine straight and tall.<\/li>\n<li>Tilt your head to the right, bringing your ear toward your shoulder. For a deeper stretch, place your right hand gently on the side of your head (without pulling hard).<\/li>\n<li>Hold for 20 to 30 seconds.<\/li>\n<li>Repeat on the opposite side.<\/li>\n<\/ul><\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_pos_align_center vc_separator_no_text vc_sep_color_grey wpb_content_element  wpb_content_element\"><span class=\"vc_sep_holder vc_sep_holder_l\"><span class=\"vc_sep_line\"><\/span><\/span><span class=\"vc_sep_holder vc_sep_holder_r\"><span class=\"vc_sep_line\"><\/span><\/span>\n<\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<h2>Assisted Stretching for Winter<\/h2>\n<p>If you\u2019re feeling the benefits of stretching and want to take it to the next level, Rosas recommends booking a <a href=\"https:\/\/my.lifetime.life\/lp\/app-download.html?experience=authoredcontent&amp;viewtype=dsr&amp;utm_campaign=el&amp;utm_medium=web&amp;utm_source=el_lt_edit&amp;utm_content=5-stretches-to-combat-winter-weather-stiffness\" rel=\"nofollow noopener\" target=\"_blank\">Dynamic Stretch session<\/a> with a certified stretch specialist.<\/p>\n<p>\u201cWorking with a stretch specialist provides personalized guidance to address your unique tightness patterns, posture, and movement goals,\u201d he says. \u201cWe use assisted stretching techniques that reach deeper than you can achieve on your own, improving flexibility, circulation, and recovery. It also gives you structure, accountability, and safe progression to help you stay consistent through the season and build long-term mobility habits and overall healthier tissue.\u201d (Learn more: \u201c<a href=\"https:\/\/experiencelife.lifetime.life\/article\/what-is-dynamic-stretch\/\" rel=\"nofollow noopener\" target=\"_blank\">What Is Dynamic Stretch?<\/a>\u201d)<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>The post <a href=\"https:\/\/experiencelife.lifetime.life\/article\/5-stretches-to-combat-winter-weather-stiffness\/\" rel=\"nofollow noopener\" target=\"_blank\">5 Stretches to Combat Winter-Weather Stiffness<\/a> appeared first on <a href=\"https:\/\/experiencelife.lifetime.life\/\" rel=\"nofollow noopener\" target=\"_blank\">Experience Life<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>The benefits of stretching for recovery and mobility certainly aren\u2019t limited to a specific season, but if you live in a colder climate, it can become even more important during the winter months. \u201cWhen temperatures drop, blood flow naturally decreases to the muscles, which can make them feel stiffer and less elastic,\u201d says Mathew Rosas, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":33588,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"class_list":["post-33587","post","type-post","status-publish","format-standard","has-post-thumbnail","category-life"],"publishpress_future_action":{"enabled":false,"date":"2026-10-25 19:14:47","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts\/33587","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/comments?post=33587"}],"version-history":[{"count":0,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts\/33587\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/media\/33588"}],"wp:attachment":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/media?parent=33587"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/categories?post=33587"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/tags?post=33587"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}