As the leaves change and temperatures drop, it’s tempting to retreat indoors and slow down. But fall is actually the perfect time to refocus on your movement and mobility — especially if you want to stay active, independent, and pain-free through the colder seasons.
At Penrose Physical Therapy, we work with people every day who want to keep enjoying walks in the park, playing with their grandchildren, or simply staying comfortable while doing the things they love. And no matter your age or background, one thing is always true: movement matters.
That’s why we’ve put together this simple guide — five gentle, low-impact movements that you can incorporate into your daily routine to help protect your joints, boost circulation, and keep your body moving with ease all season long.
1. Standing March in Place
Fall often brings stiffness in the hips and legs — especially when we’re spending more time sitting indoors. One of the easiest ways to activate those muscles? Marching in place.
How to do it:
- Stand tall with your feet hip-width apart.
- Slowly lift one knee to hip height (or as high as comfortable), then lower it.
- Alternate legs in a controlled marching motion for 30–60 seconds.
- For extra support, hold onto a chair or countertop.
Why it helps:
This movement improves circulation, activates your hip flexors, and helps maintain balance — all essential for fall safety when walking on uneven or wet ground.
2. Seated Cat-Cow Stretch
The cooler months can bring tension to the spine, especially the upper back and shoulders. This seated stretch is a great way to loosen up without needing to get on the floor.
How to do it:
- Sit on a sturdy chair with both feet flat on the ground.
- Inhale, arch your back slightly and lift your chest (cow).
- Exhale, round your spine and drop your chin to your chest (cat).
- Repeat this gentle flow for 5–10 slow breaths.
Why it helps:
It promotes spinal flexibility and can relieve stiffness caused by extended periods of sitting, working from home, or simply curling up with a book or movie.
3. Heel Raises
Maintaining strong ankles and calves is key to preventing falls, especially during the wetter fall season.
How to do it:
- Stand behind a chair or counter for balance.
- Raise your heels slowly off the ground, standing on the balls of your feet.
- Pause at the top, then lower down slowly.
- Repeat 10–15 times.
Why it helps:
Heel raises strengthen your lower legs and improve proprioception — your body’s ability to sense where it is in space — which is vital for safe walking and standing.
4. Wall Angels
A lot of us experience upper back and shoulder tightness in colder weather. Wall Angels are a gentle way to stretch those areas while improving posture.
How to do it:
- Stand with your back against a wall, feet a few inches away, lower back gently pressed in.
- Raise your arms so your elbows and hands touch the wall, like a goalpost.
- Slowly slide your arms up and down like you’re making a snow angel.
- Aim for 8–10 reps.
Why it helps:
This movement encourages shoulder mobility and helps open up the chest — which can get tight from hunching over phones, laptops, or cozy fires.
5. Seated Ankle Circles
An often-overlooked joint in fall mobility? The ankle. Keeping them loose and strong makes walking over crunchy leaves, sidewalks, and trails safer and more comfortable.
How to do it:
- Sit in a sturdy chair.
- Lift one foot off the ground and gently rotate your ankle in slow circles.
- Do 10 circles clockwise and 10 counterclockwise.
- Switch legs and repeat.
Why it helps:
This small move improves joint mobility, especially if your ankles feel stiff in the morning or after sitting.
Why Movement Matters More in Fall
As the seasons shift, our routines often change. Less daylight can mean fewer outdoor walks. Colder temps may mean more time sitting or resting. But even five minutes of intentional movement each day can make a big difference — not just in how your body feels, but in how confident you are moving through the world.
These simple movements are low-risk, accessible for most fitness levels, and designed to keep your joints healthy without requiring special equipment or a gym.
Want More Personalised Support?
If you’re feeling stiff, limited, or hesitant about certain movements — or just want expert advice on how to stay mobile and strong as the seasons change — we’d love to help.
At Penrose Physical Therapy, we offer Free Discovery Visits to help you:
- Understand what’s really going on with your body
- Learn what movements are best for your personal needs
- Discover gentle, effective strategies to move better without relying on medications, injections, or surgery
It’s a no-pressure opportunity to speak 1-on-1 with a licensed physical therapist and get real answers.
Book Your Free Discovery Visit Today
🍂 Whether you’re looking to stay independent, prep for winter activities, or simply feel more comfortable moving through the day — we’re here to support you.
Click below to request your Free Discovery Visit at our clinic in Lacey, WA:
👉 https://penrosept.com/free-discovery-visit
Let’s make this your most active, confident fall yet.
Warmly,
The Team at Penrose Physical Therapy
📞 (360) 456-1444
📍 1445 Galaxy Dr NE, Suite 301, Lacey, WA 98516
