Holiday Overload? 5 Simple Movement Breaks to Reset Your Mind and Body

brittany5183
54 minutes ago
3 min read

Between shopping, cooking, traveling, and trying to make everything “just right,” the holidays can leave your body feeling like it ran a marathon—without ever lacing up your shoes. Stress often shows up in the form of tight shoulders, aching backs, stiff necks, and fatigue. But the good news? You don’t need a full workout or a trip to the gym to feel better.

At Nashville Physical Therapy & Performance, we believe movement is medicine. A few minutes of mindful movement can reset both your body and your brain. Here are five quick, effective ways to ease tension and keep you feeling your best this season.

Holiday Overload? 5 Simple Movement Breaks to Reset Your Mind and Body:

1. The “Holiday Hunch” Undoer (Chest Opener)

What it helps: Counteracts the forward rounding that comes from gift wrapping, cooking, or hunching over a laptop.

How to do it:

Stand tall with your feet shoulder-width apart.
Clasp your hands behind your back and gently lift your chest toward the ceiling.
Take 3–5 slow breaths, expanding through your ribs.
Repeat 2–3 times throughout the day.

Why it works: This move opens the front of your chest, resets your posture, and encourages deep breathing—which calms your nervous system.

2. Seated Twist for Tension Relief

What it helps: Releases stiffness in the back and rib cage.

How to do it:

Sit tall on a chair with both feet planted.
Place your right hand on the back of the chair, left hand on your thigh.
Gently twist toward the right, lengthening your spine.
Hold for 3 breaths, then switch sides.

Pro tip: Inhale tall, exhale to deepen the twist—without forcing it.

3. Desk (or Countertop) Down Dog

What it helps: Relieves shoulder and low back tension.

How to do it:

Place your hands on a sturdy surface about waist height.
Step back until your arms are straight and your torso is parallel to the floor.
Press your chest gently toward the ground and breathe deeply.

This simple stretch gives your spine space to decompress and re-energizes you between to-do list items.

4. Standing March with Arm Swings

What it helps: Increases circulation and reduces fatigue.

How to do it:

March in place for 30–60 seconds.
Let your arms swing naturally at your sides.
Focus on rhythmic breathing.

This light movement gets your blood flowing, lifts your energy, and helps shake off that mid-afternoon slump—especially after a big holiday meal.

5. Gratitude Grounding

What it helps: Combines physical reset with mental calm.

How to do it:

Stand with both feet flat on the floor.
Close your eyes, take a slow inhale, and notice where you feel tension.
Exhale and think of one thing your body allowed you to do today (walk your dog, hug a loved one, cook dinner).

This moment of gratitude reminds you that your body isn’t a project—it’s a partner.

The Takeaway

Holiday Overload? 5 Simple Movement Breaks to Reset Your Mind and Body:

You don’t have to “power through” holiday stress. Taking just a few minutes each day to move, stretch, and breathe can prevent aches, boost mood, and make the season more enjoyable.

If you find your body still feels tight, painful, or “off” despite these small resets, it might be time to get some help. A physical therapist can identify where your movement patterns are breaking down and get you back to feeling your best—before pain becomes a bigger problem.

We’re here to help you stay healthy, strong, and present all season long.

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