Staying Pain-Free this Holiday Season



We know the holiday season can be a busy time for many people. All the decorating inside and outside, along with carrying heavy boxes and gifts can all be strenuous on the body. These activities can also lead to aches and pains in the hips and lower back area. With it being such a busy time of year, stretching can often get pushed to the side. These aches and pains can be managed with some simple stretching that you can incorporate into your daily routine. 

Chayut, PT Technician, demonstrates three stretches that can help you manage the popular aches and pains associated with the holiday season.

Piriformis Stretch

This stretch helps alleviate sciatica pain and it is a great hip opener. 

1. Lay flat on your back, with one knee, bent towards your chest.
2. Place the bent leg’s foot over the other leg.
3. Place your hands on the bent knee and pull the leg across your body, towards your opposite shoulder, until you feel a stretch in your glute area. 
4. Hold the stretch for 15-30 seconds and perform 3 times on each side.
   
   

Hamstring Stretch 

Benefits of stretching your hamstrings include prevention of injury, preventing or treating low back pain, and improving overall mobility.  

1. Start with one leg extended out by placing the heel on a slightly raised surface.
2. Keeping the spine straight, bend at the hip to bring the chest toward the thigh.
3. The other leg that is not being stretched will also bend slightly at the knee.
4. Hold the stretch for 10 to 30 seconds and switch legs. 
   
   

Seated Prayer Stretch 

This is a great stretch for the middle and low back muscles.

1. Start seated on a chair, bench, or floor.
2. Sit back into your heels as much as you can with your knees apart.
3. Reach forward onto the medicine ball or onto the ground. You can also walk both of your hands out to the right or left to focus on a single side. 
4. Hold for 15-30 seconds.