Knowledge Hub Five reset stretches and how to (best) stay injury-free this festive season

Five reset stretches and how to (best) stay injury-free this festive season

The festive season is fun… but it can also be busy. All the shopping, wrapping, cooking, family catch-ups (and maybe even a few backyard cricket matches) can leave your muscles tight, your joints sore and see those overuse injuries start to creep in.

A few minutes of stretching each day can keep you moving comfortably, so here’s five simple stretches you can do to reset your body and enjoy the festive fun. If you’re working through an injury or managing a medical condition, touch base with your physio before trying anything new as we want to make sure you’re moving safely and confidently.

And if a niggle sticks around, a quick visit with your physio can save you from a not-so-merry flare-up later. Sometimes a check-in is all you need.

Find your closest HBF Physio team now.

1. Chest Opener

Perfect for those wrapping marathons, cooking prep and when you’re in “holiday mode”.
How-to: Clasp your hands behind your back and gently pull your shoulders back.
Why it helps: It counters hours of leaning forward and rounded shoulder posture which put pressure on your back muscles.
Muscles involved: Pectoralis major and minor (chest), trapezius and rhomboids (upper back).

2. Lower Back Rock

Perfect for those long drives or when you’ve been standing for too long.
How-to: Lie on your back, hug your knees and gently rock side to side.
Why it helps: It eases tight lower back muscles and restores movement.
Muscles involved: Erector spinae (spine), gluteus maximus (glutes), quadratus lumborum (lower back).

3. Wrist & Forearm Stretch

Perfect for gift wrapping, lifting, chopping and doom scrolling during your down time!
How-to: Extend your arm and gently pull back on your fingers.
Why it helps: Reduces strain and stiffness from some of those repetitive holiday tasks.

4. Hip Flexor Lunge

Perfect for when you’re standing hours on your feet.
How-to: Keeping your body upright, step into a lunge until your back knee hovers just above or softly touches the floor to stretch the front of your hip.
Why it helps: Opens up tight hips and reduces lower back tension.

5. Neck Release

Perfect for the general festive stress, tech neck and prolonged periods of looking down.
How-to: Look down and tilt your head to one side. Apply light pressure.
Why it helps: Melts away neck tightness and can help soothe a headache.