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Writer's pictureKaren Charles

How to Avoid “Christmas Burnout” With These Simple Physical Mobility Exercises


Santa walking on a treadmill enjoying Christmas mobility workouts exercises

Including mini mobility workouts to try while you’re Christmas shopping, decorating, and cooking!

Christmas is a cherished institution in the UK, but it can be a demanding time, often leaving many of us feeling burned out before the new year begins. As the festive season approaches, the pressure to balance work deadlines, social events, shopping, family gatherings, and getting the house ready for guests can be overwhelming.


The constant busyness and emotional demands can lead to exhaustion, irritability, and even physical tension. While self-care strategies like healthy eating and quality sleep are crucial, some simple mobility exercises offer an accessible way to reset your mind and body during this hectic period. You can even incorporate them while you’re decorating the house, baking mince pies and other goodies, or braving the queues in the shops, removing the added pressure of making exercise yet another item to add to your To Do list!


woman sitting in mustard sweater burned out from Christmas preparations

Just a few mindful movements can help you manage stress, stay energised, and truly enjoy the holiday cheer, leaving you rested and revitalised for that all important time with friends and loved ones.


These mobility exercises focus on improving your joint flexibility and range of motion. Unlike high-intensity workouts, they’re gentle yet effective in:


  • Reducing stress: Movement releases endorphins, the body’s natural stress relievers

  • Easing muscle tension: Activities like shopping or decorating often lead to stiff necks, backs, or shoulders

  • Boosting circulation:  Encouraging blood flow can combat the sluggishness caused by long periods of sitting or overindulging in festive treats

  • Promoting mindfulness: Pausing to move mindfully helps you tune into your body and stay present, making the holidays feel more meaningful


Can you find 10 minutes in your day to mobilise your body?


mobility exercise red dumbbells under a Christmas tree

If you can, here are five beginner-friendly moves that you can weave into your daily routine. If you can’t see any space in your hectic schedule, then try these exercises instead:


1. Cat-Cow stretch

On all fours and with padding under your hands or knees if you need it (such as a yoga mat or thin cushion), alternate between arching your back (cow pose) and rounding it (cat pose).  This exercise loosens the spine and relieves tension from sitting or bending over wrapping presents.


2. Standing forward fold with shoulder rolls

Bend forward from the hips, letting your head hang. Roll your shoulders gently while in this position. This will stretch the hamstrings and relieve tightness in the upper back and shoulders.


3. Seated spinal twist

Sit cross-legged or on a chair, placing one hand on the opposite knee. Twist gently to one side, hold, and repeat on the other.  This encourages spinal mobility and improves posture.


4. Ankle rolls and toe flexes

While seated or standing, rotate each ankle in circles and flex your toes up and down. This exercise improves lower leg circulation, especially after long periods of standing.


5. Child’s pose with side stretch

Sit back on your heels, slowly lean forward and stretch your arms outwards in front of you until your hands are flat on the floor. Then walk your hands to one side for a deep stretch. Repeat on the other side. This opens up the lower back and shoulders, perfect after carrying heavy bags!


When to fit these exercises in


Morning routine: Start your day feeling refreshed

Post-shopping wind-down: Relax tight muscles after walking around shops or markets

Evening unwind: Calm your mind and body before bedtime


“I don’t have time to exercise!”


stressed woman in Christmas jumper and hat

I get it. Long hours shopping, decorating your home, wrapping gifts, and whipping up holiday feasts are all physically demanding activities. The good news? Incorporating simple mobility exercises into these tasks can help you stay limber, reduce stress, and even add a little fun to your routine.


If you really can’t find any opportunities for a focused mobility session, try this instead:


1. Mobility while Christmas shopping

Whether you’re pacing the high street or carrying heavy bags, shopping can take a toll on your feet, back, and shoulders. Combat stiffness and fatigue with these quick moves:


Calf raises at the till: While waiting in the queue, rise up onto the balls of your feet, then slowly lower back down. This will improve circulation and strengthen your calves after walking.


Shoulder rolls between shops: Before heading to your next stop, stand tall and roll your shoulders forward and backward.  This will relieve tension from carrying bags and hunching over counters.


Neck stretches on the go: Tilt your head gently from side to side, then look left and right. Hold each position for a few seconds.  This eases neck stiffness, especially if you’ve been looking down at your phone to check your shopping list.


2. Mobility while decorating

Decorating your home for Christmas often involves bending, reaching, and climbing ladders. Avoid strain and boost your range of motion with these exercises:


Side reaches with lights: As you hang fairy lights, take a moment to stretch your arms overhead and reach side to side.  This opens up your ribcage and stretches the sides of your torso.


Lunge to pick up ornaments: Instead of bending at the waist to grab ornaments or baubles, drop into a lunge with one knee bent and the other leg extended back.  This strengthens your legs and protects your lower back.


Wall angels while taking breaks: Stand with your back against a wall, arms bent at 90 degrees. Slowly raise and lower your arms as if making a snow angel.  This will improve shoulder mobility and posture after decorating the tree.


3. Mobility while cooking

From stirring sauces to kneading dough, cooking can lead to tight shoulders, sore wrists, and tired legs. Incorporate these movements to stay comfortable in the kitchen:


Countertop push-offs: Place your hands on the counter and step back slightly. Push your hips back to stretch your hamstrings, then return to a standing position.  This stretches your lower back and legs.


Wrist circles between chopping: Take breaks to rotate your wrists in both directions and stretch your fingers wide. This will prevent stiffness from repetitive movements like peeling or chopping.


Hip circles while stirring: As you stir the pot, gently move your hips in a circular motion to loosen up tight hips from standing in one spot. This is even better if you’re doing it in time to your favourite Christmas music!


Small habits, big impact


relaxed family in pyjamas around Christmas tree enjoying the festivities

Consistency is key. You don’t need to spend hours exercising—a few mindful movements each day can significantly impact your energy levels and stress management. So this Christmas, make these mini mobility exercises part of your festive routine. Not only will they keep you feeling energised and pain-free, but they’ll also make mundane tasks more enjoyable.


Ready to take your mobility to the next level?

For even more ideas for some simple mobility exercises you can do at home or at work, please visit my website for more information and some free exercise sheets to download.


If you want to get serious about improving and maintaining your mobility not just for Christmas but as a permanent solution to your overall health and wellness, then my AquaStretch ® assisted stretching programmes or Biomechanics Corrective Exercise programmes could be the answer. I’m open all year round, so by next Christmas you could be fit, healthy, and ready to face whatever life throws at you!


Please contact me if you have any questions or need more information, I’m happy to help. Merry Christmas!


Mobility Therapies: Live the life you want, not a life in pain.

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