Functional Movements for Winter Prep

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Functional Movements that prepare the body for winter are key to maintaining strength, mobility, and injury prevention, especially for activities like shoveling snow, walking on ice, or skiing. These movements enhance overall fitness while targeting muscles and joints often used during colder months.

  1. Squats: Strengthening the legs, hips, and core, squats mimic the action of lifting and bending required for shoveling snow or getting up after a fall. 
  2. Deadlifts: Deadlifts prepare the back, hamstrings, and glutes for heavy lifting, such as moving snow or carrying winter gear. They teach proper bending technique, reducing strain on the lower back. Try these other exercises that incorporate proper bending technique without weight.
  3. Lunges: Forward and reverse lunges build leg strength and stability, improving balance on slippery surfaces. They also engage the core and glutes, which are crucial for walking in snow or uneven terrain. 
  4. Core exercises (Planks, Pointer Dogs): A strong core provides balance and stability, helping prevent falls and improving posture during winter activities. Check out these core exercises!
  5. Pulling Movements (Rows): Strengthening the upper back and shoulders is important for tasks like shoveling snow or carrying winter items, ensuring proper posture and reducing the risk of strain.
These functional movements can be incorporated into a regular exercise routine to enhance mobility, stability, and strength as winter approaches.

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