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.
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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:
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• 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:
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• 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.

November is here, and with it comes the chill in the air that signals a shift in our activities.For many, this means dusting off skis, snowboards, and ice skates. For others, it eventually means facing the first heavy snowfall with a shovel in hand.

But this sudden shift from fall activities to winter sports and chores can be a shock to the system. Thousands of people are treated in emergency rooms for winter sports-related injuries every year. Add to that the thousands more who injure their backs and shoulders from improper snow shoveling, and it's clear: our bodies are often not ready for the cold.

​The good news? A little preparation goes a long way in keeping you active and injury-free all winter long.

Cold weather has some effects on your body, which can make injuries more likely:

● Muscles tighten up in response to cold, reducing flexibility and range of motion
● Joints become stiffer, particularly if you have arthritis or previous injuries
● Reduced activity during fall means muscles may be deconditioned
● Sudden intense exertion (like shoveling heavy snow) stresses unprepared bodies 

Whether you're skiing, snowboarding, ice skating, or snowshoeing, sport-specific preparation is essential.

Start Early: Begin conditioning 4-6 weeks before your first outing. Focus on:

● Leg strength: Squats, lunges, and step-ups build the quad and glute strength needed for skiing and snowboarding
● Core stability: Planks and rotational exercises improve balance and control
● Cardiovascular fitness: Winter sports are demanding, build your endurance with walking, cycling, or swimming
● Ankle stability: Balance exercises on one leg or a wobble board help prevent common ski injuries

Practice Balance: Many winter sports require balance on slippery surfaces. Incorporating balance training now pays off later.

Snow shoveling sends thousands to the emergency room each year. Most injuries are completely preventable with proper technique and preparation.

Before You Shovel:

● Warm up with 5-10 minutes of light movement - march in place, do arm circles, or take a brisk walk
● Dress in layers you can remove as you heat up
● Stay hydrated, even in cold weather

Smart Shoveling Technique:

● Push snow rather than lifting when possible
● Bend at your hips and knees, not your back
● Keep loads light - take more trips with smaller amounts
● Avoid twisting - move your feet instead
● Take frequent breaks to prevent overexertion 

No matter what activity you're doing, don't start cold. Try this quick 5-minute warm-up:

1. Light cardio (2 minutes): Jog in place, jumping jacks, or brisk walking
2. Dynamic stretches (3 minutes): Leg swings, arm circles, torso twists, walking lunges

Save static stretching for after your activity when muscles are warm. 

If you're returning to winter activities after injury, haven't been active recently, or experience pain, your physical therapist can create a customized conditioning program to get you winter-ready.

​Don't let an avoidable injury steal your winter fun. Start preparing your body today, and you'll enjoy the season to its fullest.

We’re a small, privately owned PT clinic in Woodinville, WA, focused on quality one-on-one care — not high-volume numbers. If you’re looking for a supportive environment that values mentorship, autonomy, and work-life balance, this is the place for you!

✨ What We Offer:
• 1:1 patient care (45–60 min sessions, no aides)
• Mentorship from experienced clinicians
• Flexible schedule (4-day work week available!)
• CEU reimbursement + specialty training opportunities
• Great team culture + beautiful location near Seattle & wine country

💪 New grads encouraged to apply!

Competitive pay: $80–100K, full benefits, PTO, CEUs, and sign-on/relocation bonus.

​📧 Apply or learn more HERE!

Let’s help people move, feel, and live better — together!

Woodinville Physical Therapy is looking for a kind, organized, and dependable person to join our friendly team! 💙
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As our Administrative Assistant, you’ll be the go-to for patients and staff — greeting patients, managing appointments, handling calls, helping with paperwork, and keeping our clinic running smoothly. We all wear many hats here, so you’ll also pitch in with light cleaning and laundry to help keep things welcoming and efficient!

💻 You’re great at:

• Microsoft Outlook, Word, and Excel
• Managing multi-line phones and fax
• Staying organized and detail-focused
• Communicating kindly and clearly
• Learning quickly and helping where needed
• Bonus: EMR experience (we use Prompt!)

⏰ Schedule: Part-time, Monday–Friday afternoon shift (occasional morning coverage)
💲 Pay: $16.66–$20.00/hour (DOE)
🎁 Benefits: PTO and 7 paid holidays

If you love helping people and want to be part of a small, supportive team, we’d love to meet you!

📧 Send your resume and cover letter to HERE!