Make Time to Stretch This Holiday Season

Neck and shoulder tension often increase during the busy holiday season. Taking just a few minutes to stretch can help you feel more relaxed and balanced.
Here are two simple stretches you can do almost anywhere:

1. Chin Tuck
Sit tall and gently glide your head straight back as if creating a double chin. You should feel a stretch at the base of your neck. Repeat five times.

2. Upper Trapezius Stretch
Sit upright and let one arm rest at your side. Tilt your head toward the opposite shoulder until you feel a gentle stretch. Hold for 20–30 seconds on each side.
​
If tension becomes painful or persistent, a physical therapist can assess your posture and provide personalized strategies to help you move comfortably through the season.

Take a Breath: Managing Stress During the Holidays

Holiday stress often shows up in your body, especially in the neck, shoulders, and jaw. Small habits throughout the day can help you reduce tension and stay more relaxed.
Try incorporating these simple strategies:
​

• Check your posture and gently relax your shoulders down and back.
• Practice deep breathing, taking five slow breaths anytime you feel overwhelmed.
• Stay hydrated, as dehydration can worsen muscle tightness.

Taking a few mindful moments during the day can significantly reduce tension and help you move through the season with more ease.

This class goes far beyond traditional “ab workouts.” Rather than focusing only on surface-level muscles, our Physical Therapists will guide you through exercises designed to activate and strengthen the deep core muscles that support your spine, pelvis, and entire body.
A strong core improves:

• Balance
• Posture
• Body control
• Everyday mobility
• Athletic performance
• Confidence in movement

From carrying groceries to playing with your kids or grandkids, to improving your running or gym performance — your core plays a role in everything you do.

This class is designed for a wide range of abilities and goals. It’s great for:

• Athletes wanting to enhance performance
• Office workers hoping to ease back or neck tension
• Busy adults wanting functional strength
• Seniors looking to build stability and confidence
• Anyone ready to move through life with more ease

The class is beginner-friendly and adaptable, making it ideal for all fitness levels.

During this one-hour session, you’ll learn how to properly engage your core through:

• Functional movement patterns
• Posture-focused exercises
• Balance activities
• Deep core activation techniques
• Guided strengthening led by licensed Physical Therapists

Expect practical strategies you can use long after the class is over.

Sticking to Your Routine During the Holidays
The holiday season often disrupts regular schedules, but maintaining consistent movement is key to feeling your best. Perfection isn’t the goal--consistency is.
Here are practical ways to stay active:
​

• Move when you can, even if it’s just a few minutes at a time.
• Incorporate strength exercises like calf raises or squats into daily tasks.
• Stay hydrated to support your muscles and energy levels.

Even brief moments of intentional movement can help you maintain strength, reduce stress, and feel more grounded throughout the season.

​The holidays bring excitement and busier schedules, often making it harder to stick to a regular exercise routine. The good news? Walking is one of the easiest ways to stay active during this season.

Here are simple ways to add more steps to your day:

• Take a 10-minute movement break to walk, march in place, or move around your home.
• Park farther away from stores while holiday shopping to build in extra steps.
• Suggest a family walk after meals to support digestion and enjoy time together.

​Even small amounts of walking can help you feel more energetic, reduce stress, and stay active during the holiday rush.