5 Simple Exercises to Stay Flexible and Strong During the Holidays

December 8, 2024

a sign with lights from a tree

a sign with lights from a tree

ere in California, we’re lucky to enjoy mild winter weather—perfect for staying active during the holidays. But whether you’re decorating, hosting guests, or just relaxing, it’s easy to feel stiff or tired from all the extra activity. Don’t worry; I’ve got you covered. These five exercises will help you stay strong and flexible so you can enjoy the season.

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1. Cat-Cow Stretch

This stretch is perfect for relieving tension in your spine and improving flexibility in your back. It’s especially helpful if you’ve been sitting for long periods or bending over to decorate, wrap gifts, or cook.

How To:

  1. Start on your hands and knees in a tabletop position. Keep your wrists directly under your shoulders and knees under your hips.
  2. Cow Pose: Inhale as you drop your belly toward the floor, lifting your head and tailbone upward. Allow your chest to open up as you stretch the front of your body.
  3. Cat Pose: Exhale as you round your back, pulling your belly button toward your spine and tucking your chin toward your chest.
  4. Move slowly and flow between these poses for 10 cycles, focusing on your breath.

Pro Tip: If you feel discomfort in your wrists or knees, place a folded towel under them for extra support.

2. Seated Hamstring Stretch

Tight hamstrings can cause lower back pain and limit mobility, especially after long hours of sitting or standing. This stretch loosens up the back of your legs, making everyday movements like bending or reaching easier.

How To:

  1. Sit on the edge of a sturdy chair with both feet flat on the ground.
  2. Extend one leg straight out in front of you, keeping your heel on the ground and toes pointed upward.
  3. Slowly lean forward at your hips, keeping your back straight. Stop when you feel a gentle stretch in the back of your thigh.
  4. Hold the position for 20–30 seconds, then switch legs.

Pro Tip: Keep your upper body relaxed and avoid rounding your back. If the stretch feels too intense, bend your extended leg slightly.

3. Standing Calf Raises

This simple yet effective exercise strengthens your calves, improves blood flow, and reduces stiffness—great for avoiding sore feet after holiday shopping or standing for hours while cooking or socializing.

How To:

  1. Stand tall with your feet hip-width apart. If needed, hold onto a wall or chair for balance.
  2. Slowly rise onto your toes, lifting your heels as high as you comfortably can.
  3. Pause at the top for a moment, then lower your heels back down to the floor.
  4. Repeat for 15–20 reps.

Pro Tip: For an added challenge, do single-leg calf raises by lifting one foot off the ground and performing the exercise on one leg at a time.

4. Shoulder Rolls

Shoulder tension is common during the holidays, especially from carrying bags, wrapping gifts, or hunching over your phone. Shoulder rolls improve mobility, reduce stiffness, and promote relaxation.

How To:

  1. Sit or stand with your arms relaxed by your sides.
  2. Slowly roll your shoulders forward in a circular motion, making 10 full circles.
  3. Reverse the direction and roll your shoulders backward for another 10 circles.
  4. Focus on moving your shoulders as much as possible without straining.

Pro Tip: To enhance the stretch, gently squeeze your shoulder blades together as you roll them backward. If you want to increase the intensity, hold light weights in your hands while performing the rolls.

5. Glute Bridges

Glute bridges are a powerhouse exercise that strengthen your core, lower back, and glutes. This is especially helpful if you’ve been sitting a lot, as it helps to counteract tight hip flexors and improve posture.

How To:

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms relaxed by your sides.
  2. Press through your heels and lift your hips toward the ceiling, squeezing your glutes as you rise.
  3. Hold the position for a second or two at the top, then slowly lower your hips back down to the floor.
  4. Repeat for 10–15 reps.

Pro Tip: Keep your neck relaxed and avoid arching your back. If this feels too easy, place a weight or resistance band across your hips for added intensity.

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Simply call: 949-597-2103 or fill out our quick form and tell us what’s going on. Click here to fill out the form and we’ll be in touch as soon as possible.

Andrew Vertson
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