The holiday season is packed with fun activities—shopping, decorating, cooking, and outdoor adventures like sledding or ice skating. While these festive moments bring joy, they can also put unexpected strain on the body, especially during the colder months. To keep muscles warm and minimize the risk of injury, incorporating physiotherapy-recommended stretches into your routine is essential.
Physiotherapy in Edmonton focuses on promoting flexibility, improving mobility, and reducing discomfort during daily activities, especially during high-stress times like the holidays. Here are five stretches that will keep you moving safely and comfortably all season long.
Why Stretching Is Essential During the Holidays?
Colder temperatures cause muscles to tighten, making them more prone to injury during physical activities. Whether it’s carrying heavy shopping bags, reaching for ornaments, or hitting the ice rink, a proper warm-up with stretches can:
- Increase blood flow to muscles.
- Improve flexibility and range of motion.
- Reduce the risk of strains or sprains.
- Relieve stress and promote relaxation.
Stretching regularly also helps prevent stiffness caused by sitting for long periods during holiday gatherings or travel. Incorporating these simple stretches can go a long way in keeping you active and pain-free.
5 Physiotherapy-Recommended Stretches for Holiday Activities:
1. Standing Hamstring Stretch
Holiday activities like decorating or shovelling snow often strain the lower back and legs. The standing hamstring stretch relieves tension in the back of the thighs and improves flexibility.
How to Perform:
- Stand with one foot slightly forward and flex that foot so the toes point upward.
- Place your hands on your hips and gently hinge forward at the waist, holding your back straight.
- Hold for 15–20 seconds, then switch legs.
This stretch is often recommended at physiotherapy clinics for its effectiveness in reducing tightness in the hamstrings, which can help protect the lower back.
2. Chest Opener Stretch
Holiday preparations often involve repetitive upper-body movements, like wrapping gifts or carrying items. The chest opener stretch releases tightness in the chest and shoulders, improving posture and mobility.
How to Perform:
- Stand upright and link your fingers together behind your back.
- Straighten your arms and raise your hands slightly away from your body.
- Push your chest forward and retract your shoulder blades toward each other.
- Maintain for 15–20 seconds while taking deep breaths.
This stretch aids counteract the effects of prolonged sitting or hunching, which is common during winter months and holiday tasks.
3. Seated Spinal Twist
Long hours spent sitting at holiday dinners or during travel can cause stiffness in the lower back and spine. The seated spinal twist helps improve spinal mobility and reduce tension.
How to Perform:
- Sit on a chair with your feet flat on the ground.
- Twist your upper body to the right, placing your right hand on the back of the chair and your left hand on your thigh.
- Maintain the stretch for 15–20 seconds, then repeat on the left side.
Physiotherapy in Edmonton offers this stretch to help maintain spinal health and relieve stiffness caused by prolonged sitting.
4. Calf Stretch Against a Wall
Whether you’re trudging through snow or spending hours on your feet shopping, the calves can become tight and sore. The calf stretch improves flexibility and prevents stiffness in the lower legs.
How to Perform:
- Stand facing a wall and position your hands on it for support.
- Step one foot back, keeping it straight with the heel flat on the ground.
- Bend your front knee while maintaining your extended back leg.
- Hold for 15–20 seconds, then switch sides.
This stretch is useful for reducing tension in the calves and Achilles tendon, especially after walking or standing for extended periods.
5. Side Stretch
The side stretch is a great way to relieve tension in the sides of the torso and improve flexibility, especially after carrying heavy holiday items like shopping bags or decorations.
How to Perform:
- Stand tall with your feet shoulder-width apart.
- Raise your right arm overhead and softly lean to the left, keeping your torso straight.
- Feel the stretch along your side and hold for 15–20 seconds.
- Return to the center and repeat on the other side.
This stretch is simple yet effective for keeping the torso flexible and preventing strain during holiday activities. In Edmonton, physiotherapy helps maintain full-body mobility and support overall flexibility.
Tips for Safe Stretching
- Warm Up First: Always warm up with light movement, like walking, before stretching cold muscles.
- Don’t Overstretch: Stretch to the point of mild tension, not pain.
- Breathe Deeply: Deep breaths help you relax into the stretch and improve its effectiveness.
- Stretch Regularly: Consistency is key to maintaining flexibility and preventing injury.
Incorporating these tips with the recommended stretches will help you stay active and injury-free throughout the holidays.
Staying Flexible and Safe During the Holidays
The holiday season is a time for excitement and celebration, but it can also place unexpected physical demands on the body. Regular stretching is a simple and efficient way to stay warm, flexible, and injury-free during these festive activities. If you’re dealing with stiffness or discomfort, physiotherapy in Edmonton provides guidance to improve flexibility and reduce pain. Tailored stretches and therapeutic techniques can address problem areas, keeping you ready for all the holiday fun.
For those searching for a “physiotherapist near me,” Family Physiotherapy in Edmonton offers support for maintaining mobility and preventing injuries. Incorporating these physiotherapy-recommended stretches into your holiday routine can help ensure a joyful, active, and pain-free season.
