Local Physical Therapy Clinic Offers Physical Therapist

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David Bertone, PT, DPT, OCS

The holiday season, while joyful, often introduces significant stress and schedule disruption, leading to increased muscle tension, stiffness, and a lapse in healthy routines. To help the community navigate this busy period without physical strain, db OrthoPT released a set of expert recommendations focusing on quick activity hacks and effective stress-relief techniques.

According to the therapists at db OrthoPT managing the body’s reaction to stress is crucial for feeling good during the holidays. They see a noticeable increase in tension headaches and neck stiffness this time of year, directly related to elevated stress levels and poor posture from rushing around, and increased activity.

The good news is that dealing with this doesn't require a full hour workout, but integrating small, achievable movements that act as therapeutic breaks for the body and mind.

The strategies provided by db OrthoPT focus on simple, practical ways to maintain physical health and deal with the common physical symptoms of holiday stress.

Key Recommendations for Movement and Stress Management

1. Integrate "Micro-Bursts" of Activity: Instead of trying to fit in full workouts, physical therapists recommend breaking activity into 5- to 10-minute segments. Examples include:

• Active Errands: Intentionally parking farther away from storefronts to increase daily steps.
• Movement Breaks: Setting a reminder to perform light activity, such as standing squats or marching in place, every 60–90 minutes while working or planning.
• Post-Meal Walks: Encouraging a brief, brisk walk after large holiday meals to aid digestion and promote relaxation.

2. Counteract Stress-Induced Muscle Tension: Stress often leads to the involuntary tightening of muscles in the neck, shoulders, and jaw, known as guarding. Effective techniques to interrupt this cycle include:

• The Posture Reset: Periodically checking in to ensure shoulders are relaxed (pulled back and down) and that the head is balanced over the spine.
• Diaphragmatic Breathing: Utilizing slow, deep abdominal breaths when feeling overwhelmed to activate the parasympathetic (rest and digest) nervous system, which promotes muscle relaxation.

3. Two Essential On-the-Go Stretches: For immediate relief from stiffness, db OrthoPT recommends two quick, seated exercises that can be performed almost anywhere:

• Cervical Retraction (Chin Tuck): Gently gliding the head backward to stretch the muscles at the back of the neck and improve spinal alignment.
• Upper Trapezius Stretch: Gently tilting the ear toward the shoulder to relieve tension in the large muscles connecting the neck and shoulder blade.

Physical therapy tools like these let individuals manage their pain and tension proactively.

If persistent pain or a recurring injury is making it difficult to enjoy the season, a consultation with a physical therapist can provide targeted relief and a plan for long-term health.

To learn more, contact db OrthoPT in Red Bank or Manalapan at 732-747-1262 or click here to request additional information or schedule a consultation.

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