Stretching Routines for the Holidays

Whether you’re logging overtime to stay ahead of your time off, doing a lot of driving, or just experiencing run-of-the-mill family stress, the holidays can be a lot. Don’t go carrying around tension and stress if you can avoid it—these stretching routines help keep you feeling loose, reduce neck and back pain, and might even help those awkward dinner table conversations go down a bit smoother.

Stretching Routines for the Neck

If you spend a lot of your day sitting at a desk or you do a lot of texting, it can take a toll on your neck. Stretching routines for the neck won’t just reduce achiness and soreness—it can help prevent headaches.

• Shoulder rolls: Hold your arms flat at your sides and shrug your shoulders up and forward. After a few repetitions, do the same motion, but backward.
• Tilt: Keeping your eyes forward and shoulders neutral, tilt your head toward your shoulder. Try to make the ear and shoulder touch without lifting the shoulder. Do this same motion for both sides. Tilt your head forward by tucking your chin into your chest, then backward so that your chin is angled toward the ceiling.
• Rotation: Turn your head fully to your left or right so that your chin is aligned with your shoulders. When you feel stretching in the neck muscles, hold for a few seconds, then switch to the other side.

Stretching Routines for the Back

A stiff, sore back is a hassle to deal with anytime, but it can be especially tough to deal with when your uncle decides to organize a game of horse in the driveway. With proper stretching, you can get out there and impress everyone by showing that you’re a deep threat from beyond the three-point line.

• Knees-to-chest: Lie flat on your back and slowly pull one of your knees straight back toward your chest. Hold once you feel the stretch. Lower your leg and repeat the stretch with the other leg.
• Shoulder blade squeezes: Keeping your arms flat at your sides, squeeze your shoulder blades together and back. When you feel a stretch in your mid and upper back, hold for a few seconds, then release.
• Seated stretch: Sitting upright in a chair, lift your right leg and rest it so that the ankle is crossing your left leg just above the knee. Using the outside of your right leg for leverage, twist your body to your right so that your head is nearly over your hip. Hold the stretch for a few seconds, then perform the same steps for the opposite side.

Stay Loose for the Holidays with Williamsburg Chiropractic

Regular stretching routines, daily exercise, and healthy lifestyle choices are all great ways to make sure you feel better heading into the holidays and all year long. Chiropractic care can be a major help, too. Schedule an appointment at Williamsburg Chiropractic in Brooklyn, NY. We can’t make the holidays less stressful, but we can help you handle that stress like a boss.