Yoga Tips to Relieve Holiday Stress

December 16, 2020

While this time of year is usually filled with festive holidays and celebrations in anticipation of the new year, for many of us it’s also considered the busiest and most stressful time of year. Here are some simple and quick yoga inspired moves you can do to relax your body and release stress-related tension.

Whether you’re planning to visit family or stay in for the holidays, remember to take some time for yourself to relax and practice self-care techniques to avoid holiday burnout. Aches and pains can dampen your spirits this time of year, so it’s important to listen to your body and make your health a priority.

Exercises For Holiday Stress

Breathing Break.

Before trying these stretches, take a minute to focus on your breathing. Practice taking slow, controlled breaths in through the nose and out through the mouth. By regulating your breathing patterns, you’re engaging your parasympathetic nervous system. This part of the nervous system works to maintain the body’s resting heart rate and regulate the production of stress hormones.

Maintain a steady, controlled breathing pattern as you perform these exercises.

*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor. ⠀

McKenzie Push Up

The McKenzie Push-Up, also called the “cobra pose” is a hip and core stretch that can also target low back stiffness in some cases.

Lay on your stomach and then slowly bring yourself up onto your forearms, keeping your hip in contact with the ground.
Push up until you feel a stretch in your front and hold in that position for 5 – 10 seconds.
Relax and come back down in a slow, controlled movement.
Complete 2 sets of 5 repetitions.

Cat/Camel (Cow)

The cat/camel pose is another effective stretch that can help strengthen the core and improve your posture. This fun yoga pose can also help ease any lingering low or mid back pain.

Start on all fours with your back straight, hands under the shoulders and knees under the hips.
Slowly inhale and let the belly fall toward the floor, arching the back and extending the head at the same time.
Next, slowly exhale, rounding the back and tucking the chin into the chest.
Alternate between these two positions in a slow and steady movement.
Complete 2 sets of 10 repetitions.

Hip Flexor Stretch

Our hip flexors play a huge role in our capacity for movement, so it’s no surprise that tight hip flexors can also equal reduced mobility. This hip flexor stretch is a simple but effective exercise for releasing that tension and keeping your hips flexible.

Sit with your back straight.
Tilt and turn your head to the opposite side.
Nod the head forward until you feel a stretch along the side and back of the neck.
Use your hand to apply extra pressure and increase the stretch as needed.
Hold the stretch for up to 30 seconds.

Seated Neck Stretch

Neck and shoulder tension can be another common sign of stress. Unfortunately, tension in this combination of muscles can also be a huge trigger for tension headaches and neck pain. To combat these headaches and bring some relief to these tense muscles, try the seated neck stretch, demonstrated below.

Sit with your back straight.
Tilt and turn your head to the opposite side.
Nod the head forward until you feel a stretch along the side and back of the neck.
Use your hand to apply extra pressure and increase the stretch as needed.
Hold the stretch for up to 30 seconds.

Holiday Airrosti

If pain or stiffness is putting a wrench in your holiday plans, give Airrosti a call. Our providers are dedicated to raising your spirits this holiday season by addressing injuries at the source and developing a custom treatment plan that works for you. In addition to one-on-one treatment, we’ll also provide the tools and resources you need to combat pain at home and boost your recovery.