5 Best Winter Exercises to Warm Up Properly and Avoid Injury

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#1 – Jumping Jacks

Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips and legs. Jump while extending your arms overhead and landing steadily with your legs wide apart. Jump again to return to the starting position, lowering your arms back down and landing steadily with your feet shoulder-width apart. Repeat the movement.

Jumping Jacks


#2 – Standing Marches   

Stand upright with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips and legs. Bring one knee up toward your chest, ideally to hip height as you raise your opposite arm. Repeat the movement on the opposite side.

Standing Marches


#3 – Knee and Arm to Chest

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips and legs. Raise your arms overhead. Take a step back with one foot and with the heel pointing up toward the ceiling. Drive your back leg up toward your chest, bringing your arms down past your body. Return to the starting position, and repeat the movement on the opposite leg.

Knee and Arm to Chest


#4 – Monster Walks

Begin in an upright standing position with your legs slightly more than hip-width apart and your toes slightly pointed outward. Keep your hands at your chest. Bend your knees and hinge through your hips to move into an athletic position. Take a big step to one side. Repeat the movement. 

Monster Walks


#5 – Wall Push-ups

Begin in an upright standing position with your hands against the wall, keeping your head, shoulders, hips and legs in alignment. Move your feet back to increase the angle of your body. Bend your arms and lower your upper body towards the wall, and then straighten your arms to complete a push-up. Repeat the movement.

Wall Push-ups

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