Christmas exercises

Feeling stiff while decorating for Christmas? The holidays can bring great joy and BIG stress.  Along with that stress is sore muscles and tight joints. Here are some exercises that can help you out while you’re waiting for your upcoming appointment with Dr. James.

  1. Neck stretches– Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-30 seconds, and then switch to the other side. Slowly rotate your head in a circular motion, first clockwise and then counterclockwise.
  2. Shoulder rolls– Shrug your shoulders up toward your ears and then roll them back in a circular motion. Repeat for 10-15 rotations and then reverse the direction.
  3. Chest opener– Stand tall and clasp your hands behind your back. Straighten your arms and lift them slightly, opening up your chest.
  4. Back stretch– Stand with your feet hip-width apart. Hinge at your hips and reach towards your toes, letting your upper body hang loosely. Hold for 15-30 seconds
  5. Wrist & forearm stretches– Extend your arm in front of you with your palm facing down. Use your opposite hand to gently press down on your fingers, stretching your wrist and forearm. Hold for 15-30 seconds and then switch hands.
  6. Hip Flexor stretch– Take a step forward with one foot, keeping your knee directly above your ankle. Lower your hips to feel a stretch in the front of your hip on the back leg. Hold for 15-30 seconds and switch sides.
  7. Leg stretch– Sit or stand and extend one leg in front of you. Gently reach for your toes, feeling a stretch along the back of your leg. Hold for 15-30 seconds and then switch legs.
  8. Ankle Circles– Lift one foot off the ground and rotate your ankle in a circular motion. Switch directions after 10-15 seconds, and then repeat with the other ankle.

Try taking a moment for yourself.  Focus on the simple things that you can do for your body and mind!