Seasonal Shifts in Movement: Why Returning to the Basics Helps You Adapt Without Losing Momentum

Every season seems to change the way we move. Spring hits and suddenly we’re runners again. Summer rolls in and we add strength, hiking, pickleball, or basically anything outdoors because the sun exists. Fall brings routine and structure, and winter… well… winter often brings shorter days, blankets, Netflix, and the classic “I’ll start again next week.” This ebb and flow is totally normal, but it can leave your body feeling tight, weak, or a little confused every time the weather (or your motivation) changes.

At Empowered Physical Therapy, we see this all the time – our community moves through seasons in more ways than one. Sure, the weather changes things…but so do the harder seasons of life, the unexpectedly chaotic ones, and the beautiful-but-exhausting ones (looking at you, new parents). Whether you’re shifting routines because the temps dropped or because life threw something big at you, your body still benefits from a quick reset.

These transitions affect more than you think: the type of workouts you do, how often you move, your impact level, your breathing patterns, even the shoes you wear. Your body can adapt to all of it, but it does better with a little prep. Without reconnecting to the basics, you might notice hip or back tightness, pelvic pressure or leaking when you pick up running again, or just a general “why does this feel harder than last month?” vibe. Nothing’s wrong, you just need your foundation back.

The basics are where the magic lives: breathing, core + pelvic floor coordination, hip and glute strength, and solid functional movement patterns like squatting, hinging, and stepping. These fundamentals never go out of season. When you lean on them, rather than jumping straight into “seasonal athlete mode”, you avoid burnout, prevent the dreaded start-over cycle, and build strength that lasts no matter what season of weather or life you’re in.

A Quick, 5-Minute Seasonal Reset You Can Try Today

Whenever your routine shifts (even a tiny bit) try this:

• 60 seconds of deep breathing

  •  Ribs expand, shoulders stay quiet.

• Gentle core + pelvic floor activation

  • Exhale, connect – nothing dramatic.

• Hip mobility + glute wake-up

  • A few bridges or hip openers.

• 2-3 functional movement reps

  • Controlled squat, hinge, or step-up to reintroduce movement patterns.

It’s simple, but it reboots your system so your body remembers how to move well before you ramp things up again.

Your movement is supposed to change throughout the year…you’re human. Your life seasons will shift, too. But when your foundation stays strong, every new phase feels a little easier, a little smoother, and a lot more empowering in your own body.

And whenever you need guidance – whether you're adjusting to a new workout routine, navigating a tough season, or figuring out how to move again in parenthood – we’re here for you at Empowered Physical Therapy. Always in your corner, through every season you walk (or run, or lift) through.