Stay Active, Stress Less: A PT’s Guide to the Holidays

The holidays are a wonderful time—but they can also bring extra stress, packed schedules, long drives, and an endless list of to-dos. It’s easy for exercise routines to slide and for tension to creep into your neck, shoulders, and back.

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

At Plains Physical Therapy, we focus on simple, practical strategies that help your body handle stress and keep you moving—especially during the busiest time of year.

Keep Moving: Small Efforts, Big Payoff

Your normal routine might be disrupted, but some movement is always better than none.

10-Minute Movement Breaks
Set a timer and walk briskly, march in place, or do a few squats. A few short bursts each day can boost energy and reduce stiffness.
Park Farther Away
Choose the furthest parking spot when shopping. Those extra steps add up quickly.
Make It Social
Suggest a short walk after holiday meals instead of heading straight to the couch. It helps digestion and keeps everyone moving.
Sneak in Strength
Do calf raises while brushing your teeth or squats while waiting for water to boil. Strength training doesn’t have to be complicated.

Managing Stress-Related Muscle Tension

Stress often shows up in the body before we realize it—especially in the neck, shoulders, jaw, and upper back.

Posture Check-Ins
Notice your shoulders creeping up toward your ears? Roll them back and down, gently squeezing your shoulder blades together.
Deep Breathing
Take five slow, deep breaths when you feel overwhelmed. This simple habit can calm your nervous system and ease muscle tension.
Stay Hydrated
Dehydration contributes to fatigue and muscle tightness. Keep a water bottle nearby throughout the day.

Two Quick Stretches for Instant Relief

These stretches can be done anywhere—at your desk, in your car (parked!), or during a commercial break. Hold gently for 20–30 seconds.

Chin Tuck (Neck Relief)
Sit tall and look straight ahead. Gently glide your head straight back, as if making a double chin. You should feel a light stretch at the base of your neck. Repeat 5 times.
Upper Trapezius Stretch (Shoulder Relief)
Sit upright and let one arm hang loosely or hold the chair seat. Gently tilt your opposite ear toward your shoulder until you feel a stretch along the side of your neck. Switch sides.

When Should You See a Physical Therapist?

If holiday stress is turning into persistent pain, limiting your activity, or flaring up an old injury, we can help.

A physical therapist can: