Helpful Articles from Connect Chiropractic

Dr Nicole’s Winter Warm-Ups

chiropractic proactive preventative healthcare melbourne

As the seasons change and we move quickly into Winter, our bodies often feel the impact of cold weather and shorter daylight hours. Our joints may feel more stiff than usual, and it is quite common to feel more lethargic and lose motivation when it’s chilly, raining, or even snowing. Instead of hibernating and longing for Summer, there are things we can do to warm up and stay healthy during the colder months.

Read on for some winter warm-up tips to help you make the most of this season.


During cold weather the flow of blood to our muscles can slow down, which may lead to tight muscles, increased stiffness, and potential injury.

To avoid muscle strain, it’s essential to warm-up before exercising. A good five-minute warm-up can help prepare your body for exercise, raise your body temperature, increase blood flow to your muscles, and reduce body soreness and the risk of injury.

Some quick and simple exercises to include in your daily routine are:

  • Squats
  • Calf raises
  • Side bends
  • Neck tilts and rotations
  • Side arm raises and arm rotations.


Eating warm, nourishing, and natural foods is a great way to help you feel cozy and comfy during the colder months.

Winter citrus fruits—like oranges, lemons and mandarins—are high in Vitamin C, so they’re great for fighting off colds and infections. Warm salads, roasted vegetables, and soups are also excellent choices that will nourish your body. (Pumpkin soup is my family’s favourite!) Bone broth is another great option that you can either buy readily or make yourself, as it contains vitamins and minerals to support a healthy immune system.


Sleep is not only an important biological function, it is also an essential part of your overall health and wellbeing. During sleep many important functions take place in your body, including physical recovery and repair. Getting enough good sleep can improve your brain performance, mood, and health, and reduce the risk of many diseases and disorders like heart disease, stroke, obesity, and dementia. 

Follow the 10-3-2-1-0 Rule
  • 10 hours before bed: No more caffeine
  • 3 hours before bed: No more food or alcohol
  • 2 hours before bed: No more work
  • 1 hour before bed: No more screen time
  • 0 hits of the snooze button in the morning


High levels of stress can negatively impact your immune system, and long-term stress may affect your ability to fight off infections. 

Reduce your stress levels by:

  • Taking care of yourself
  • Having a positive mindset
  • Engaging in activities you enjoy

Read, dance, listen to music, walk your dog, or create something with your hands — there are many ways to uplift your mood. Listen to your body and take the time to slow down by switching off electronics, enjoying a relaxing bath, or meditating.


Prevention is always better than cure! We used to be reactive when it came to our health, but the COVID-19 pandemic has raised our awareness about taking crucial preventative steps to maintain our health and reduce our risk of illness. 

Chiropractic – Proactive and Preventative Healthcare

Our bodies move, feel, and function through constant connection and communication between the brain and body via the nervous system. When this communication is hindered or unclear, (like having poor Wi-Fi), our nervous system and body experiences a state of “dis-ease.” Chiropractic care focuses on maintaining the health of our nervous system by ensuring proper alignment of the spine.

Having your spine and nervous system checked and adjusted by a chiropractor is an effective proactive step to maintain your overall health. Chiropractic adjustments help to strengthen and improve the function of your nervous system, which allows your body to better adapt to stressors.

Regular Chiropractic care:

  • Supports your nervous system
  • Helps with pain management
  • May improve mobility
  • Assists natural immunity
  • Promotes overall health and wellbeing

This can be particularly beneficial during the Winter months when cold weather and reduced physical activity can contribute to joint stiffness and discomfort.

Incorporating chiropractic care into your proactive Winter Warm-up routine can help ensure that your body is functioning optimally. Incorporating these tips into your lifestyle will enable you to enjoy the colder months with improved comfort and wellbeing.

Learn how chiropractic care can support your winter warm-up routine and overall wellbeing. Book a consultation on 03 9512 5882.

Dr Nicole Hudson

Principal Chiropractor | Connect Chiropractic

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