Winter in Papamoa can be beautiful, but let’s be honest, it can also make the body feel a little less willing to move. The mornings are cooler, the beach walks may become shorter, and rainy days can easily turn into long hours sitting indoors. Around Papamoa and the wider Bay of Plenty region, winter also brings more rainfall, with NIWA noting that around 30% of the region’s annual rainfall is usually expected from June to August.
When we move less, the body often feels stiffer. Joints may feel tight, muscles may feel less flexible, and simple things like getting out of bed, walking the dog, gardening, or returning to sport can feel harder than usual.
The good news? You do not need a gym or fancy equipment to keep moving. A few simple physiotherapy-style exercises at home can help maintain mobility, strength, balance, and general comfort through winter.
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In simple terms, winter often changes our routine. We sit more, walk less, and warm up less before activity. This can make the body feel tighter, especially around the back, hips, knees, ankles, shoulders, and neck.
Health New Zealand recommends that adults aim for at least 2.5 hours of moderate physical activity each week, along with muscle-strengthening activities on at least two days. That does not mean you need to do intense workouts. Even gentle, regular movement at home can be a useful starting point.
However, if you already have an injury, recent surgery, severe pain, dizziness, numbness, or pain that keeps getting worse, it is better to check with a physiotherapist before trying new exercises.
This is a gentle movement for the spine and is helpful when your back feels stiff after sitting for long periods.
Start on your hands and knees. Slowly round your back upward, then gently lower your belly while lifting your chest. Move slowly and breathe normally.
Do: 8–10 repetitions
Best for: General back stiffness and morning mobility
Avoid if: Kneeling is painful or your back pain sharply increases
This movement is not a “treatment” for every back problem, but gentle back mobility exercises are commonly used in physiotherapy programmes for low back discomfort. Guy’s and St Thomas’ NHS Foundation Trust also lists simple back mobility movements as part of low back pain exercise guidance.
Cold weather often makes people hunch their shoulders, especially when working from home or sitting with a laptop. Shoulder rolls and wall angels can help you gently open the chest and move the upper back.
Stand tall. Roll your shoulders slowly backwards 10 times. Then stand against a wall and slide your arms up and down like making a snow angel.
Do: 8–10 slow repetitions
Best for: Desk workers, drivers, and anyone with rounded posture
Tip: Keep it pain-free. Do not force your arms overhead.
Lie on your back with your knees bent and feet flat on the floor. Gently tighten your tummy, squeeze your buttocks, and lift your hips. Hold for two seconds, then lower slowly.
Do: 8–12 repetitions
Best for: Hip strength, glute activation, and lower-body control
Tip: Keep your knees facing forward, not falling outward.
This is a simple strength exercise, and strength work is important because Health New Zealand recommends adults include muscle-strengthening activity at least twice a week.
This is one of the most practical home exercises because it trains a movement you use every day.
Sit on a stable chair with your feet flat. Lean forward slightly and stand up without using your hands if possible. Slowly sit back down.
Do: 8–10 repetitions
Best for: Legs, hips, balance, and daily function
Tip: Use your hands for support if needed.
The NHS includes chair-based strength exercises as gentle home options to support health and mobility.
Hold the back of a chair or kitchen bench. Rise slowly onto your toes, then lower back down.
Do: 10–15 repetitions
Best for: Calf strength, ankle support, and walking confidence
Tip: Move slowly. Do not bounce.
NHS Inform explains that restoring movement and strength is important for calf and ankle problems, while also advising people with diagnosed conditions or recent surgery to follow their healthcare professional’s advice.
Stand near a wall or bench. Rock gently from your heels to your toes. This keeps the ankles moving, which is useful when you are less active during wet winter days.
Do: 10–12 repetitions
Best for: Ankle stiffness and balance preparation
Tip: Keep the movement controlled.
This is especially useful before a walk around Papamoa Beach, a light jog, or returning to weekend sport after a few lazy winter days indoors.
Stand beside a bench or wall. Lift one foot slightly off the ground and balance on the other leg.
Do: 10–20 seconds each side
Best for: Balance, ankle control, and lower-body awareness
Tip: Keep one hand close to support.
Balance work is especially important if you feel unsteady, are returning after injury, or have reduced activity over winter. Start small and build gradually.
Home exercises are helpful for general movement, but they should not replace proper assessment when something feels wrong.
Book a physiotherapy appointment if you have pain that lasts more than a few days, swelling, reduced movement, pain after a fall, repeated injuries, or discomfort that stops you from walking, working, exercising, or sleeping normally.
At StepUp Physio in Papamoa, we understand how the local lifestyle affects the body. Whether you are a surfer, runner, tradie, parent, desk worker, gym-goer, or retiree, your body needs practical care that fits your real routine.
Our physiotherapy team can assess your movement, identify what may be contributing to your pain or stiffness, and guide you with exercises that are suitable for your body, not just generic advice from the internet.
Ready to move better this winter? Book an appointment with StepUp Physio in Papamoa and get a personalised plan that suits your body, lifestyle, and recovery goals.
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