We’re well into fall and a chilly Canadian winter is on the horizon. The days are getting shorter, the weather is getting cooler, and your muscles may be feeling tighter. With that said, we often see clients who are tempted to dive straight into static stretching without taking the time to properly warm up. Whether preparing for a workout or simply moving through a feel-good stretching routine, skipping dynamic warm ups is a mistake that can harm fitness progress while increasing risk of injury – especially in the colder months. 

STATIC VS DYNAMIC STRETCHING

“The latest recommendations have evolved as stretching has become more mainstream over the past decade. You may have heard that dynamic stretching is preferable to static stretching. But this depends on your goals” (Cleveland Clinic, 2024). Static and dynamic stretching differ in purpose and timing. Static stretching involves holding a muscle in an elongated position for 15 to 60 seconds, allowing it to relax and lengthen. It’s best practiced after some exercise (when muscles are already warm) to improve flexibility and aid recovery. 

On the other hand, dynamic stretching uses controlled, continuous movements (like leg swings or arm circles) to gradually increase range of motion and elevate heart rate. This type of stretching is ideal before a workout, as it prepares the muscles, joints, and nervous system for activity. In short: dynamic stretching energizes your body for movement, while static stretching helps you cool down and enhance long-term flexibility.

THE ISSUE with cold muscles

Think of your muscles like elastic bands: when they’re cold, they’re stiff and more prone to snapping. This issue becomes more apparent in the colder months, as our muscles are more likely to feel stiff in lower temperatures. “[Dynamic stretching] sends blood, heat, and oxygen to the muscles to help them work more efficiently and make them less likely to tear” (Harvard Health, 2024). 

When muscles are warm, they become pliable and responsive. Jumping into static stretching without warming up can lead to muscle strains, reduced range of motion, and even injuries that could sideline fitness progress.

Our in-home and virtual personal training clients who commit to consistent, dynamic warm ups notice better results, fewer injuries, and more enjoyable workouts overall.

OUR FAVOURITE MOVES

We suggest focusing on dynamic movements that get your heart rate up and your muscles warm and engaged. Go for controlled, full-body motions that mimic the movements you’ll perform during your workout. Here are a few of our go-to exercises to get you started:

Marching or Jogging in Place: Start with a gentle march or jog for a minute to increase circulation and wake up the lower body.

Arm Circles and Shoulder Rolls: Loosen the upper body with forward and backward arm circles, followed by slow shoulder rolls to release tension.

Hip Circles and Leg Swings: Open up the hips by making circular motions and swinging your legs front-to-back and side-to-side.

Bodyweight Squats or Lunges: Activate your glutes, quads, and hamstrings with controlled squats or alternating lunges to build strength and stability.

Torso Twists: Gently rotate from side to side to warm up your core and spine, promoting fluid movement during your workout.

After 5-10 minutes of these exercises (depending on how tight you are), your muscles will be primed and ready for stretching and/or training.

PERSONAL TRAINING

Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa, (and virtual personal trainers everywhere) can help you warm up safely and effectively, guiding you through tailored routines that match your fitness level and goals. Personalized, professional guidance is the best way to understand what your body needs, especially if you’re new to fitness or recovering from an injury. Not to mention the extra motivation you may need to get moving in the fall and winter!

FINAL THOUGHTS

Warming up before stretching isn’t a step to skip, especially in the cold. It’s the foundation of safe mobility! Just a few extra minutes to raise your heart rate and loosen your joints will protect your muscles, improve flexibility, and enhance performance. Regardless of your goals, make dynamic movements a non-negotiable part of your warm up or stretching routine. You’ll feel and see the difference in the long run. Contact us to get started!