3 Simple In-Home Stretches to Stay Loose as St. Louis Winter Sets In
As the weather gets colder in St. Louis, our bodies naturally stiffen up. Cold temperatures can cause muscles to tighten, joints to feel less mobile, and everyday movement to feel a little… creakier. While winter might have you spending more time indoors, that doesn’t mean your flexibility and mobility have to suffer.
The good news? With just a few minutes a day, you can keep your body moving comfortably from the warmth of home. Below are three simple, effective in-home stretches—perfect for all fitness levels and easy to pair with your chiropractic or wellness routine at The Well Yard.
1. Seated Hamstring Stretch
Why it helps: Cold weather often tightens the backs of the legs. This stretch improves hamstring flexibility and supports a healthier lower back.
How to do it:
Sit on the floor with one leg straight in front of you.
Bend your other leg so that the sole of your foot rests against your inner thigh.
Keeping your back tall, hinge forward from your hips (not your shoulders).
Reach toward your toes until you feel a gentle stretch down the back of your thigh.
Hold for 20–30 seconds and switch sides.
Tip: If sitting on the floor isn’t comfortable, sit on the edge of a sturdy chair and reach toward your toes the same way.
2. Cross-Body Shoulder Stretch
Why it helps: Working from home, hunching over a laptop, or bracing against the cold can tighten the shoulders and upper back. This stretch releases tension and improves posture.
How to do it:
Stand or sit up tall with relaxed shoulders.
Bring one arm straight across your chest.
Use your opposite hand to gently pull that arm closer to your body.
Keep your shoulder down — don’t let it ride up toward your ear.
Hold for 15–20 seconds, then switch arms.
Tip: Take slow breaths as you hold the stretch. You should feel a gentle pull in the back of your shoulder, not pain.
3. Kneeling Hip Flexor Stretch
Why it helps: Sitting more during winter can tighten the hip flexors and lower back. This stretch opens the front of the hips and eases tension through the core.
How to do it:
Start on one knee, with the other foot planted in front of you (like a lunge).
Keep your front knee directly over your ankle.
Gently shift your weight forward until you feel a stretch in the front of your hip.
Keep your torso tall — avoid arching your lower back.
Hold for 20–30 seconds, then switch legs.
Tip: If kneeling is uncomfortable, place a folded towel or pillow under your knee.
Making Stretching Part of Your Winter Routine
A few minutes of stretching each day can:
Reduce muscle stiffness
Improve flexibility
Support spinal alignment
Boost mobility and comfort
Pair perfectly with chiropractic care
This is especially important during St. Louis winters, when cold weather and less sunlight can make us move less and tighten up more.
At The Well Yard, we believe whole-body wellness starts with small daily habits — and stretching is one of the easiest ways to keep your body happier all season long.