Stretches to Help You Survive Holiday Activities

The holiday season brings with it so many experiences that we only do once a year. Some activities are a welcome break from the norm and keep us active, like caroling and holiday parades. Others are hard work, but also help bring the magic to the season, like gift wrapping and stringing lights.

There’s no doubt lugging boxes out of the attic or basement, or spending hours hunched over addressing cards or wrapping gifts can take a toll on your body. So we asked Laura Leach and Jack Groeber, OhioHealth exercise physiologists at McConnell Heart Health Center and the OhioHealth Neuroscience Wellness Center, to share some much-needed stretches to help relieve that extra stress on our bodies.

For when you’ve sat wrapping presents for too long:

Lying leg twist

1. Lie on your back on the floor with your arms extended
2. Bend your knees at a 90-degree angle
3. Let both legs fall to either side and hold the stretch for 15-30 seconds
4. Switch legs to opposite side and hold again

Standing chest opener

1. Stand up straight with your feet hip-distance apart
2. Reach both arms behind your back and interlace your fingers
3. If you can’t interlace your fingers, hold a towel or put your hands on your hips
4. Draw your shoulder blades together and push out your chest until you feel a stretch across your shoulders and chest
5. Hold this stretch for 30 seconds and repeat as needed

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For when you’ve been standing at the sink washing dishes:

Knee squeeze

1. Lie on your back with your legs extended
2. Bend one knee and hug it toward your chest
3. Breathe and hold this stretch for 30 seconds, then repeat on the other side
4. If holding one leg in is uncomfortable, try pulling in both legs

Forward stretch

1. Stand and face the back of a chair
2. Lean forward and grab the chair with your arms outstretched
3. Keep your spine straight and core engaged and lower your upper body until you feel a stretch through your back
4. Hold for 30 seconds and repeat as needed

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Relief from lifting and moving boxes and decorations:

Wall-assisted chest stretch

1. Stand perpendicular to a wall and place your arm closest to the wall flat against it.
2. Point your fingers behind you
3. Keep your arm straight and rotate your torso away from your extended arm
4. Hold for 30 seconds and repeat on the opposite side

Low-back twist stretch

1. Lie on your back with your arms outstretched
2. Extend one leg into the air and then cross it diagonally across your other leg
3. Keep both legs straight
4. You should feel a stretch through your low back and hip
5. Hold for 30 seconds and then switch sides

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Post-meal prep stretches, after you’ve been mashing 100 potatoes:

Standing chest opener

1. Stand up straight with your feet hip-distance apart
2. Reach both arms behind your back and interlace your fingers
3. If you can’t interlace your fingers, hold a towel or put your hands on your hips
4. Draw your shoulder blades together and push out your chest until you feel a stretch across your shoulders and chest
5. Hold this stretch for 30 seconds and repeat as needed

Triceps stretch

1. Raise one arm to the ceiling, then bend at your elbow to bring your  palm toward the center of your back
2. Use your opposite hand to gently push your elbow in toward the center and down
3. Hold this stretch 30 seconds then switch sides

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Stretches after you’ve been stringing lights and traveling up and down a ladder:

Standing side stretch

1. Stand with your legs hip-width apart and reach both arms overhead
2. Lower one arm down the side of your body and reach the opposite arm over your head
3. Bending body gently toward the arm that’s down
4. Hold for 30 seconds and repeat on the opposite side

Shoulder stretch

1. Bring one arm across your body and hold it with the opposite arm, either above or below the elbow
2. Hold for 30 seconds and repeat on the opposite side

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Fell asleep on the couch watching football? Try this neck stretch:

Neck stretch

1. Tilt your head toward one shoulder and stop when you feel the stretch
2. Take the hand your head is leaning toward and place it on top of your head, press lightly with your fingertip
3. Hold this stretch for 5-10 seconds, then repeat on the opposite side

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Bring life back to your legs after you’ve traveled over the river and through the woods:

Hamstring stretch

1. Sit toward the front of your chair 
2. Place one leg out in front of you
3. Keep that leg straight and point your toes towards the ceiling 
4. Keep a straight back and lean forward at the hips 
5. Hold for 30 seconds then switch legs

Quad stretch

1. Start in a high lunge position with one knee on the ground
2. Take your arm on the same side as your grounded knee and reach back for your toes on that foot         
3. Lift your foot until you feel your quad, the muscle on the front of your thigh, stretch
4. Hold for 30 seconds and then repeat on the opposite side

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Bonus tip:

When you find yourself standing at the sink, countertop or in long lines waiting to check out, try shifting your weight from leg to leg. Also, don’t forget to flex your backside/glutes. These small movements will alleviate stress on your low back.

Looking for more stretches and exercises? Check out our classes at OhioHealth Fitness Centers.