Coping with Holiday Stress & Self-Care: Day 7

Muscle Stretching

During the holidays, our minds can become overloaded with our to-do lists, conversations with family and friends, shopping for our children with special needs, and changes in routines. This causes our body’s stress response to kick in more. But when we draw our attention to being in our bodies in the present moment, our minds and stress calm down. Try this simple exercise right where you are any time of the day.

1. You can stand, sit, or lie down for this exercise.
2. Take a deep breath: Slowly inhale through your nose and gently exhale through your mouth like you’re blowing bubbles.
3. Begin with the top of your head. Gently stretch your neck upward then slowly roll it one direction then the other.
4. Gently stretch your arms one at a time and then your hands.
5. Continue down your body gently stretching each muscle group.
6. Focus your mind on that muscle group and noticing how you feel in your body. If your mind wanders, gently bring your attention back to being aware of your breathing and how your body feels.
7. If you have time, go back up from your toes to your head.
8. If you only have time to stretch one muscle group, then pick one part of your body and gently stretch.
9. Take a slow, deep breath.
10. Smile.
11. Go back to doing one task at a time.

*You should not feel pain at any time. If you do, immediately stop the exercise and consult your medical provider.

Dr. Todd and Kristin Evans are celebrating 22 years of marriage. They are award-winning authors, speakers, and parents of two children with complex needs. Their new book, How to Build a Thriving Marriage as You Care for Children with Disabilities will release in May 2024 by Baker Books. They both earned their MA in Christian Educational Ministries at Wheaton College in Illinois and have served together in full-time ministry in church, camping, and retreat settings. Todd received his PhD from Vanderbilt University’s School of Engineering and currently manages his own business, and Kristin earned her MSW from the University of Tennessee and is a Licensed Master Social Worker experienced in couples, child and family, substance abuse, and crisis counseling.