Thanksgiving can be a whirlwind of cooking, eating, and family time—but don’t let all the holiday fun take a toll on your body. Whether you’re hosting, traveling, or relaxing, incorporating stretches and exercises into your day can help keep you energized and pain-free. Here are 5 home stretches, 5 gym stretches, and 5 exercises to help you feel amazing this holiday season.
5 Stretches You Can Do at Home
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Cat-Cow Stretch
- How: Start on all fours. Alternate between arching your back (cat) and dipping it (cow).
- Why: This stretch loosens up your spine and improves mobility after long hours of sitting.
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Child’s Pose
- How: Kneel on the floor, stretch your arms forward, and sit your hips back toward your heels.
- Why: Great for releasing tension in your lower back and hips.
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Neck Stretch
- How: Sit tall and gently tilt your head to one side, holding for 20–30 seconds on each side.
- Why: Helps reduce neck stiffness from looking down at screens or chopping veggies.
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Seated Forward Fold
- How: Sit with your legs extended, reach forward, and try to touch your toes.
- Why: Stretches your hamstrings and releases tension in your lower back.
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Doorway Chest Stretch
- How: Place your hands on a doorway, step through, and gently open your chest.
- Why: Perfect for counteracting the hunched posture from cooking or sitting.
5 Stretches to Try at the Gym
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Standing Hamstring Stretch
- How: Prop one leg up on a bench, keep it straight, and reach forward.
- Why: Keeps your hamstrings flexible after sitting for long periods.
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Hip Flexor Stretch
- How: Get into a lunge position and push your hips forward while keeping your back straight.
- Why: Opens up tight hips caused by extended sitting or travel.
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Thoracic Spine Stretch
- How: Hold a resistance band overhead and twist gently from side to side.
- Why: Increases mobility in your mid-back.
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Pigeon Pose on a Mat
- How: Bend one leg in front of you at a 90-degree angle, stretch the other leg behind, and lean forward.
- Why: Targets tight hips and glutes.
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Foam Roller Back Stretch
- How: Lie on a foam roller placed under your upper back and gently roll up and down.
- Why: Relieves tension in the back and shoulders.
5 Exercises to Stay Strong and Energized
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Bodyweight Squats
- How: Stand tall, lower your hips as if sitting in a chair, and return to standing.
- Why: Strengthens your legs and glutes for carrying heavy holiday dishes.
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Plank Hold
- How: Hold a forearm plank position for 30–60 seconds.
- Why: Engages your core and supports spinal stability.
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Resistance Band Rows
- How: Secure a band around a sturdy object and pull back, squeezing your shoulder blades.
- Why: Improves posture and reduces back strain.
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Dead Bug Exercise
- How: Lie on your back, extend one arm and the opposite leg, and alternate.
- Why: Strengthens your core without straining your neck or back.
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Glute Bridges
- How: Lie on your back, bend your knees, and lift your hips toward the ceiling.
- Why: Activates your glutes and supports your lower back.
Tips for Staying Active During Thanksgiving
- Sneak in mini-sessions: Stretch in the kitchen while waiting for the turkey to roast or during halftime of the football game.
- Focus on balance: Mix movement with rest. Even a quick 10-minute walk after dinner can make a big difference.
- Stay hydrated: Water helps keep your muscles limber and reduces fatigue.
When to See a Chiropractor
If you’re experiencing stiffness or pain despite your best efforts, schedule a visit with Wellness Lane Chiropractic. We offer personalized care to keep you moving and feeling great through the holiday season.
FAQ About Stretches and Exercises During the Holidays
Q: What if I don’t have time to work out?
A: Even short bursts of movement, like a 5-minute stretch session, can help prevent stiffness and boost your energy.
Q: Are these stretches safe for everyone?
A: Most are gentle enough for all fitness levels, but consult your chiropractor if you have specific concerns or injuries.
Q: How can I recover quickly after a busy holiday?
A: Pair stretching and exercise with proper hydration, balanced meals, and plenty of rest. Chiropractic adjustments can also speed recovery.
Don’t let Thanksgiving leave you feeling stiff or sore. These simple stretches and exercises will help you stay limber, energized, and ready to enjoy all the holiday fun. From all of us at Wellness Lane Chiropractic, have a happy and healthy Thanksgiving!
Looking for expert care in Farmers Branch, TX? Visit Wellness Lane Chiropractic to learn how we can support your wellness journey.
