Wrapping presents, writing cards, carrying heavy bags– yes it’s Christmas, and yes, it can result in aching muscles and sore backs.
But here at AHP Suffolk, our expert physiotherapists have come to the rescue with a few simple exercises that can help avoid any Christmas disasters and help you keep injury free over the festive period.
Sitting in the same position for several hours, carrying heavy bags and even bending down to lift a heavy turkey from the oven can really have an impact on your muscles.
So to avoid being in pain over the holiday, it’s best to try to keep moving around as much as you can.
Back and neck pain:
Sit straight in your chair. From the waist up, gently turn your body and reach your left hand across to the right arm of your chair. You should feel a good stretch across your shoulders.
Hold for 30 seconds then repeat with your right arm facing your left side.
Watch it here:
Sitting upright, turn your head to look over your right shoulder and hold for two seconds before repeating to the left. Repeat throughout the day.
Standing side stretch
Stand with your shoulders back and arms by your side. Slowly slide one hand down the outside of your leg so you feel a stretch. Slowly return to the upright position and repeat on the opposite side.
Repeat 2 – 3 times every hour.
Watch it here: https://www.youtube.com/watch?v=XbR5jK7J8c4
Back extension facing wall
Fold your arms at head height against a wall, placing your feet about 30cm (1 foot) away from the wall.
Push your stomach and pelvis towards the wall and hold for 5 seconds. If your stomach touches the wall move your feet backwards a little. You should feel a stretch in your lower back.
Repeat 2-3 times each hour.
Watch it here: https://www.youtube.com/watch?v=FYAgShwpXXQ
While sitting, pull your shoulders back and down. Hold for ten seconds and repeat three to five times.
Watch it here: https://www.youtube.com/watch?v=zPt_BGlB5rM