The holiday season is a time of joy and togetherness, but it can also bring physical challenges. Recent data from the Centers for Disease Control and Prevention (CDC) indicates that nearly 21% of U.S. adults—approximately 51.6 million people—experience chronic pain, with 17.1 million suffering from high-impact chronic pain that limits daily activities. These numbers highlight the importance of proactive strategies to maintain comfort during festive gatherings.
Mindful movement involves small, intentional actions that support relaxation and alignment. Whether hosting, traveling, or attending holiday events, incorporating these techniques can help you enjoy the season more quickly. Below, we share our top mindful movement tips for holiday gatherings to help you thrive this season.
Top 5 Mindful Movement Tips for Holiday Gatherings
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Check-In with Your Body Regularly
Holiday gatherings often mean hours of standing in the kitchen, chatting around a table, or sitting on less-than-ergonomic furniture. Over time, this can lead to stiffness or discomfort if you do not notice how your body feels.
Every 30 to 60 minutes, take a moment to check in with your body:
- Notice if your shoulders are creeping up toward your ears. If they are, take a subtle yet slow, long inhale. As you exhale, gently let the shoulders lower.
- Feel for tension in your jaw, neck, or lower back. Casually, bring your hand to the area in tension. Connect to the area as though you were offering support. Hold the support for the cycle of two breaths. Release your hand and notice the shift in tension or a softening in the area.
- Observe your posture. Are you slumping or leaning to one side? Adjust to a position where your spine feels long and supported. Perhaps think of a horizontal line between your two ear holes. Can that line “stack” over your pelvis?
These small body-awareness check-ins help you catch tension early, preventing it from snowballing into pain later.
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Practice Micro-Movements to Release Tension
Movement doesn’t have to mean leaving the room for an entire stretch session down on the floor. Micro-movements are small, intentional motions that can be done discreetly, no matter where you are.
Here are a few you can try at the dinner table or while chatting with loved ones:
- Roll your shoulders. Slowly raise and lower one shoulder several times. Then, move the shoulder forward and backward several times. Then, connect the four directions with a gentle rolling backward to loosen the tightness in your neck and upper back. Repeat with the other shoulder.
- Ankle pumps. Extend your leg under the table. Keep your heel on the floor and the toes toward the ceiling, circle the ball or toes of the foot in one direction several times, and then reverse the direction. Repeat with the other foot. You could also point and flex your foot under the table to improve circulation if you’ve been sitting for a while.
- Pelvic tilts. Subtly tilt your pelvis forward and back and then side to side while seated to release tension in your lower back and hips.
These movements may seem simple, but they’re surprisingly effective at reducing tension and promoting blood flow.
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Practice Somatic Awareness in Sitting and Standing
Somatic awareness is the practice of tuning into how your body feels and moves. Sitting or standing for long periods can make a significant difference in comfort.
When sitting:
- Sit on your sit bones (the bony parts of your pelvis) rather than your tailbone. This supports a healthy curve in your lower back.
- Place your feet flat on the ground. Use a footrest or a stack of books for support if your feet don’t reach.
- Notice if you’re leaning to one side or crossing your legs for long periods. Shift positions to maintain balance and symmetry.
When standing:
- Distribute your weight evenly between both feet. Avoid locking your knees, which can lead to lower back pain.
- Feel for alignment. How “stacked” do you feel: ears over shoulders; ears over hips or pelvis; ears over ankles?
- If you’re standing for long periods, position your feet in a “step position” vs. feet “parallel position.” Shift your weight from foot to foot or gently sway side to side to avoid stiffness.
Practicing somatic awareness will align your body and reduce unnecessary strain.
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Use Your Breath to Stay Calm and Centered
The holidays can be joyful but also overwhelming. Mindful breathing is a simple tool to manage stress and maintain body awareness throughout gatherings.
Try this breathing technique:
- Inhale slowly and deeply through your nose. Feel your lower abdomen expand, especially the sides of your abdomen or lower trunk.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 6, feeling your shoulders and jaw relax as you exhale.
Repeat this cycle 3–5 times whenever you feel stressed or tense. Not only will this calm your mind, but it will also help release physical tension.
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Be Mindful of Screen Time to Avoid “Tech Neck”
It’s easy to fall into long hours of scrolling through your phone or snapping photos during gatherings. While staying connected is wonderful, excess screen time can strain your neck and shoulders, leading to a “tech neck.”
To prevent this:
- Hold your phone or tablet at eye level to avoid looking down for extended periods.
- Take breaks from screens every 20 minutes to stretch or look at something in the distance.
- Use the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds. This reduces eye strain and encourages better posture.
A little mindfulness with screens can save your neck and shoulders a lot of discomfort later.
Ready for a More Comfortable, Pain-Free Holiday Season? Contact Montgomery Somatics Today!
This holiday season, give yourself the gift of mindful movement and body awareness. These simple practices can help you enjoy gatherings with less discomfort and more ease. For more resounding support in your journey toward pain-free movement, Montgomery Somatics is here to help.
Our expertise in somatic education and movement therapies—like the Feldenkrais® Method and Integral Human Gait™ Theory—empowers individuals to move freely and live without pain. We can create a personalized approach to help you feel more aligned and comfortable during the holidays and year-round.
Contact us today at 812-344-4119 to schedule an appointment or learn more. Let’s make this season your most comfortable one yet!