“Winter is coming!” As the colder weather approaches, it is more important now than any other time of the year to WARM UP your muscles and joints before any type of activity. Following are a few quick full body movements that take no more than 4 minutes to loosen up your joints and warm up your muscles.

Note: These movements are meant to be done in a controlled manner over a 2-4 second count per repetition. Do NOT push past the point of comfortable range of motion into pain.

Spinal Hygiene: Start seated. Tuck your chin and then look down as far as you can. Then, leading with your eyes, look up. Repeat 10 times. Then turn your head to the left as far as you can; then to the right. Repeat 10 times. Then bring your left ear towards your left shoulder as far as you can. Then Right ear to right shoulder. Repeat 10 times.

Stand up. Look down, roll your shoulders forward, and bend down to touch your toes with a slight knee bend. Then look up, roll your shoulders back, and extend your back to standing. Repeat 5 times. Next, give yourself a nice big hug, and turn your torso to the left. Then turn to the right. Repeat 10 times. Then bring your hands to your side and bend to the left, then bend to the right. Repeat 10 times.

Now you’re ready to take on the world! Enjoy, be safe, and be merry! – Dr. Ian Barwick, Our Patch Family Chiropractic