Stay Active, Stress Less: A PT’s Guide to Happy Holidays 🎄💪

The holidays are a wonderful time of year—but they can also bring extra stress, packed schedules, and an endless stream of parties and to-dos. It’s easy for your normal exercise routine to slide, while tension quietly builds up—especially in your neck and shoulders.

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

Physical therapy focuses on practical, small changes that make a big difference in how your body handles stress. Here are some simple, realistic 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 feel impossible right now, but some movement is always better than none. Consistency—even in short bursts—supports 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. Try this a few times a day to break up long periods of sitting and boost your energy.

• Park and Walk: Choose the parking spot farthest from the store entrance. Those extra steps add up quickly—especially during holiday shopping.

• Active Socializing: Suggest a post-meal walk after a holiday dinner instead of immediately sitting down. It helps digestion and gets everyone moving together.

• Sneak in Strength: Do calf raises while waiting in line or brushing your teeth. Try standing squats while waiting for water to boil in the kitchen.

  
  

Managing Stress-Related Muscle Tension 😬➡️😌

When stress hits, your body naturally tenses up. Many people unknowingly hold that tension in their upper back, neck, and jaw, which can lead to headaches, stiffness, and pain.

• Check Your Posture: Are your shoulders creeping up toward your ears? Gently pull them back and down, squeezing your shoulder blades slightly together. Do this quick reset whenever you stop at a red light or open your laptop.

• Deep Breathing: Feeling overwhelmed? Pause and take five slow, deep breaths. This simple action signals your nervous system to relax and can ease muscle tightness almost instantly.

• Stay Hydrated: Dehydration can contribute to muscle cramps and fatigue, making stress feel even worse. Keep a water bottle nearby and sip throughout the day. 💧

  
  

Two Quick Stretches for Instant Relief 🧘‍♂️

These simple seated stretches can be done almost anywhere—at your desk, in your car, or during a commercial break. Hold each stretch gently for 20–30 seconds.

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

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

When to Consult a Physical Therapist 🩺

If stress-related tension turns into persistent pain, limits your ability to enjoy the holidays, or keeps you from staying active due to an old injury, we can help. A physical therapist can assess your posture, identify underlying issues, and create a personalized plan to relieve pain and keep you moving comfortably into the New Year.

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

Sources Used

American Physical Therapy Association (APTA). "Staying Active and Engaged During the Holidays." https://www.choosept.com/health-tips/staying-active-engaged-during-holidays]

Harvard Health Publishing. "Simple tips to relieve stress-related neck and shoulder tension." October 15, 2021. https://www.health.harvard.edu/pain/simple-tips-to-relieve-stress-related-neckand-shoulder-tension]

The Centers for Disease Control and Prevention (CDC). "Tips for Staying Active During the Holidays." https://www.cdc.gov/nccdphp/dnpao/features/stayactiveholiday/index.html]

American Psychological Association (APA). "How to reduce stress." https://www.apa.org/topics/stress/reduce]