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:

Identify posture or movement issues
Reduce pain and stiffness
Create a personalized plan to keep you active through winter and into the New Year

Don’t let stress steal your holiday joy—or your mobility.

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Your Goals Are the Secret to “Getting Better”

By Emily Herndon • March 14, 2026

When someone starts physical therapy, they often say their goal is simple: “I just want to get better.” But if you ask ten people what “better” means, you will probably get ten different answers. For one person, recovery might mean running a local 5K again. For another, it might mean gardening without back pain, casting a fishing line at the river, or simply picking up a grandchild without discomfort. At Plains Physical Therapy, we believe physical therapy is about more than just healing an injury. It’s about helping you return to the life and activities that matter most to you. HEALING IS MORE THAN CLINICAL MEASUREMENTS Physical therapists are trained to focus on the clinical side of recovery, including: Reducing inflammation Improving range of motion Building strength and balance Restoring mobility The real goal of physical therapy isn’t just to improve numbers on a chart — it’s to help you return to the activities that define your daily life. YOU ARE THE MOST IMPORTANT MEMBER OF YOUR CARE TEAM Your physical therapist brings clinical expertise. But you are the expert on your life. That’s why the best physical therapy outcomes happen when recovery becomes a partnership between patient and therapist. HOW YOU CAN HELP GUIDE YOUR RECOVERY Identify Your 'North Star' Think about one activity your injury is preventing you from doing. This becomes the guiding goal for your treatment plan. Examples might include hiking, gardening, playing pickleball or golf, sleeping comfortably through the night, or lifting your children or grandchildren. Share the Small Details Sometimes the most helpful information comes from everyday moments — like knee pain when going downstairs, neck stiffness after computer work, or shoulder pain reaching overhead. These details help your therapist design exercises that mimic real-world movements. Write Down Your Goals Before Your Appointment Before your first visit, write down three things you want to do again without pain. Bringing this list to your evaluation helps make therapy a collaborative plan. MOTIVATION MATTERS IN RECOVERY Sticking with a home exercise program can sometimes feel repetitive. But when every exercise connects to a meaningful goal — like returning to the golf course, gardening again, or walking without pain — it becomes much easier to stay motivated. PHYSICAL THERAPY IS A PARTNERSHIP At Plains Physical Therapy, we believe recovery works best when your treatment plan reflects your life, your goals, and your priorities. Your therapy should be as unique as you are. Because getting stronger is great — but getting back to the activities that make life meaningful is even better. Ready to start your recovery? Contact Plains Physical Therapy to schedule an evaluation and begin a personalized treatment plan designed around the goals that matter most to you.