If this winter felt longer than usual, you’re not alone. Freezing temperatures, icy sidewalks, shorter days, and more time indoors can leave many of us feeling stiff, sluggish, and out of routine.
But spring is on the horizon, and it’s the perfect time for a gentle reset.
At Stoneking Physical Therapy, we believe small, simple changes can make a big difference in how you feel. Here are a few easy ways to reset your body and mind this spring with no drastic changes required.
1. Start Walking Again — Even 10 Minutes Counts
You don’t need to train for a marathon. Just start small.
Try walking around your block, visiting a local park, or even walking inside a mall on rainy or colder days. Invite a friend or spouse to join you for some company.
Walking helps:
✔ Improve circulation
✔ Reduce joint stiffness
✔ Boost mood
✔ Improve balance
If winter left you feeling tight in your hips, knees, or back, start slow and build gradually. Consistency matters more than distance.
2. Add a Few Minutes of Daily Stretching
After months of moving less, our muscles and joints often feel tight. A short stretching routine, even 5 to 10 minutes, can help your body feel looser and more prepared for activity.
Simple movements like doing calf stretches at the counter, performing seated hamstring or side stretches, marching in place, or even slow shoulder rolls can help ease tight muscles.
Both static and dynamic stretches are especially helpful before returning to spring activities like longer walks, cleaning, light yard work, or gardening. Think of them as giving your body a gentle wake-up call after winter.
3. Snack Reset: “Skin Over Wrapper”
One simple nutrition shift we love to recommend: Choose something with skin over something with a wrapper.
Instead of reaching for packaged or processed snack bags or granola bars, consider grabbing a piece of fruit or fresh vegetables. Fruits like apples, bananas, or oranges and vegetables like baby carrots, cucumber slices, cherry tomatoes, or snap peas are easy to keep on hand for quick and healthy snacks.
These foods are naturally packaged by nature and they support:
✔ Steady energy
✔ Better digestion
✔ Heart health
✔ Reduced inflammation
No complicated diets needed. Just simple swaps.
4. Open the Windows (When You Can)
Fresh air improves mood and helps break the “winter cabin” feeling. Even 20 minutes of open windows can make your home feel lighter and more energizing.
5. Check In With Your Body
If winter left you with increased joint pain, more stiffness than usual, balance concerns, or shoulder or back discomfort, spring is a great time to address it.
You don’t have to “live with it” or change everything overnight. Small changes done consistently create big improvements over time. A short course of physical therapy can also help restore mobility, improve strength, and help you feel confident getting back to your favorite activities.
If you’d like guidance or support, the team at Stoneking Physical Therapy is here to help you move into spring feeling stronger and more confident.
Frequently asked questions as PTs
Stoneking Physical Therapy and Wellness Center offers top rated physical therapy in Ewing New Jersey. All of our professional staff are certified members of the American Physical Therapy Association. The APTA is a national organization representing over 70,000 physical therapists, physical therapist assistants, and students. Our Ewing Physical Therapy office is located in central northern southern New Jersey and we are a local physical therapist to many.