Holiday Reset: Stay Pain-Free & Start 2026 Strong -Your guide to holiday injury prevention.

Every December brings the same chain reaction — a little more stress, a lot more screen time, and plenty of sitting as the days get colder. Add in the natural stress your body carries from work, deadlines, holiday planning, or travel, and it’s no wonder more people look for simple holiday injury prevention strategies. The result? Extra neck, upper-back, and shoulder tightness. Totally normal for the season — and easy to reset with the right plan.

Why Your Body Feels Stiffer During the Holidays

Even if you don’t feel “injured,” you may notice:

• Extra tightness in the neck, shoulders, or upper back

• Headaches showing up more often

• Shoulder tension that’s harder to stretch away

• Low back or hip stiffness from prolonged sitting

  
  

This happens because stress goes up, movement goes down, screens increase, posture shifts, muscles tighten. Stress alone can increase muscle tension, making your shoulders and upper back feel tight even without extra activity. When combined with sitting and cold weather, this chain reaction gradually reduces mobility and increases your need for smart holiday injury prevention habits.

Holiday routines often include:

• Longer sitting for studying, shopping, or travel

• Increased screen time for work and planning

• Cold weather reducing spontaneous movement

• Carrying bags and navigating travel

• Changes or interruptions to normal workouts

• Increased mental and physical stress, which adds to muscle tension

The Top 5 Issues Physical Therapists See During the Holidays

1. Low back stiffness from prolonged sitting

2. Shoulder irritation from poor sleep positions or carrying weight

3. Neck and upper-back tightness from stress and posture strain

4. Hip tightness from limited movement

5. Post-holiday soreness from jumping back into workouts too fast

"Try to get up every 15 minutes and stretch arms up overhead and bring your arms around for a mobility reset" – Steven C.

Our Holiday Injury Prevention Tips:

Restart Safely & Stay Injury-Free

Your body responds to consistency more than intensity. Jumping straight into your usual workouts after weeks of irregular training can cause soreness, overuse, or small injuries. Here’s how to ease back safely with true holiday injury prevention in mind:

1. Begin with a Movement Check

Test basic movements — squat, hinge, lunge, push, pull. Smooth, controlled movement is the goal. Stiffness or pinching? Take note.

2. Use a Ramp-Up Plan

Start with 50–70% of your usual intensity for the first week. Let your tissues re-adapt to load, which reduces injury risk.

3. Prioritize Mobility & Activation

Spend a few minutes on mobility for your thoracic spine, hips, and ankles. Add core and glute activation to restore stability.

4. Manage Stress & Watch Recovery Signals

Mild soreness is normal. Sharp or persistent pain is not — stress amplifies tension, so pay attention to what your body is telling you and take breaks when needed.

AAPT’s Daily Reset

Even small habits make a big difference when routines tighten and stress rises:

✔ Move regularly – stand up or do a quick reset every 15 minutes

✔ Mind your neck posture – chin tucks and mobility counter long screen time

✔ Warm up before workouts – cold muscles + stress = increased strain

✔ Sleep smart – a neutral pillow reduces morning stiffness

✔ Consider a Point Reset session – restoring nerve mobility and posture accelerates recovery

✔ Add mindful movement – slow stretches or breathing reduces stress-related tension

When to See a Physical Therapist

Point Reset session for neck pain

You may benefit from a Point Reset Session and movement assessment if you notice:

• Persistent tension

• Headaches linked to posture

• Stiff spots that won’t release

• Shoulder or arm symptoms

Early attention prevents small issues from becoming chronic and supports effective holiday injury prevention as you return to normal routines.

Start 2026 Feeling Strong, Not Stiff

The holidays don’t have to leave you sore. A Reset plan can restore mobility and improve posture so you start 2026 strong.

We have a few end-of-year appointments left before insurance renewals—book your session today!

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