Feeling stiff or stressed during the holidays? Try this 5-minute holiday stretching routine to support your mobility and nervous system health.
Why a holiday stretching routine matters for your nervous system and mobility
As schedules fill with shopping, cooking and social events, the body often takes a back seat. The result: stiff joints, tight muscles and a nervous system that never quite powers down.
Holiday stress activates the sympathetic nervous system, also known as your body’s “fight or flight” mode, which can increase tension in the shoulders, neck and back. At the same time, prolonged sitting, poor posture or repetitive motions from gift-wrapping and hosting can reduce circulation and flexibility.
A daily holiday stretching routine is a simple, effective way to:
- Improve blood flow and joint lubrication
- Release muscle tension
- Calm the nervous system
- Support posture and prevent injury
Studies show that gentle movement, such as stretching, can also help regulate stress hormones like cortisol and enhance mood and sleep quality (ncbi.nlm.nih.gov).
A quick 5-minute stretch sequence you can do each morning or evening
This sequence is designed to be low impact and accessible for most bodies. You can do it first thing in the morning to prepare for the day or in the evening to unwind. No equipment necessary.
1. Neck Release (30 seconds each side). Gently tilt your right ear toward your right shoulder and hold. For a deeper stretch, reach your left fingertips toward the floor. Repeat on the other side.
2. Shoulder Rolls (30 seconds). Roll your shoulders forward slowly, then backward, drawing big circles with your shoulders. Breathe deeply and relax your jaw.
3. Standing Forward Fold (45 seconds). With feet hip-width apart, slowly fold forward, letting your head and arms hang. Soften the knees if needed. Feel the release in your hamstrings, low back and spine.
4. Seated Spinal Twist (30 seconds each side). Sit cross-legged or in a chair. Place your right hand behind you and left hand on your right knee. Inhale, lengthen the spine. Exhale, twist gently to the right. Switch sides.
5. Cat-Cow Stretch (1 minute). Start on hands and knees. Inhale, arch your back and look up (cow). Exhale, round your back and tuck your chin (cat). Move slowly with your breath.
6. Child’s Pose (1 minute). Kneel on the floor, sit back on your heels and stretch your arms forward. Let your forehead rest on the mat. This helps release the low back and quiet the mind.
How chiropractic, massage and movement support your body during the busy season
Stretching helps, but sometimes tightness and dysfunction go deeper. At Solutions Chiropractic, we recommend combining your holiday stretching routine with professional care to stay aligned and energized through the season.
- Chiropractic adjustments restore joint motion, relieve nerve pressure and support nervous system balance
- Massage therapy releases muscle tension, improves circulation and promotes relaxation
- Physical therapy and guided movement can address muscular imbalances and prevent injury from seasonal demands
Even just 15 minutes of consistent movement and intentional care each day can dramatically reduce the physical effects of holiday stress.
If your body feels stuck or overwhelmed, that’s your sign to pause and reset and we are here to help.
Schedule your seasonal wellness support
Solutions Chiropractic in Rapid City offers personalized care for stress, pain and mobility, including chiropractic, massage therapy and nutritional support.
Go online and schedule your appointment today
Call us at (605) 348-2116
Visit www.solutionschiropractic.com
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