Stay Active, Stress Less: A PT's Guide to Happy Holidays

The holidays are a wonderful time, but they can also bring extra stress, packed schedules, and an endless stream of parties and to-dos. It's easy to let your normal exercise routine slide and feel the tension build up, especially in your neck and shoulders.

The good news? You don't need an hour at the gym to feel better.

Physical therapy is all about practical, small changes that make a big difference in how your body handles stress.

Here are simple tips to help you stay active and manage muscle tension during the busiest time of the year.

Keep Moving: Quick-Hit Activity Tips

Your regular routine might be impossible right now, but some movement is always better than none. Consistency is key for both your physical and mental well-being.

● Take a 10-Minute Movement Break: Set a timer and walk briskly, do some squats, or march in

place. Do this a few times a day. It breaks up long periods of sitting and gives you a burst of

energy.

● Park and Walk: Choose the parking spot furthest away from the store entrance. Those extra

steps add up, especially when holiday shopping.

● Active Socializing: Suggest a post-meal walk after a holiday dinner instead of immediately

sitting down. This aids digestion and gets your family moving together.

● Sneak in Strength: Do calf raises while waiting in line or while brushing your teeth. Perform

standing squats while waiting for water to boil in your kitchen.

Managing Stress-Related Muscle Tension

When stress hits, your body tenses up. A lot of people unknowingly hold that tension in thier upper back, neck, and jaw. This can lead to headaches, stiffness, and pain.

● Check Your Posture: Are your shoulders hiking up toward your ears? Pull them back and down, slightly squeezing your shoulder blades together. Do this quick reset every time you stop at a red light or open your laptop.

● Deep Breathing: When you feel overwhelmed, stop and take five slow, deep breaths. This simple act tells your nervous system to relax and can ease muscle tightness instantly.

● Stay Hydrated: Dehydration can contribute to muscle cramps and fatigue, making you feel the stress even more. Keep a water bottle handy and sip throughout the day.

Two Quick Stretches for Instant Relief

You can do these simple, seated stretches anywhere, like in your car, at your desk, or even during a commercial break. Hold each stretch gently for 20–30 seconds.

1. Chin Tuck (For Neck Tension): Sit up straight and look straight ahead. Gently glide your head straight back, like you are trying to make a double chin. You should feel a slight stretch at the back of your neck. Relax and repeat 5 times.

2. Upper Trap Stretch (For Shoulder Tension): Sit tall and let your right arm hang loosely at your side or grab the bottom of your chair. Gently tilt your left ear toward your left shoulder until you feel a light stretch on the right side of your neck. Repeat on the other side.

When to Consult a Physical Therapist

If your stress-related tension is turning into persistent pain, limiting your ability to enjoy the holidays, or if you're struggling to stay active due to an old injury, we can help. A physical therapist can assess your posture, identify underlying issues, and provide a personalized plan to relieve pain and keep you moving well into the New Year.

Don't let holiday tension steal your joy. Call us today to schedule a consultation!