Holidays stack sitting, lifting, and stress. A little structure keeps your back out of the naughty list. Here’s the quick combo: micro-movement, sensible lifts, and recovery that fits between events.
Micro-Movement Menu
- Every hour: 60–90 seconds—chin tucks x 6, thoracic extension x 6, 10 marching steps.
- Travel: stand at gates, walk during calls, hip flexor stretch at the hotel.
Gift & Decor Lifts
- Hinge, hug, and breathe out on effort.
- Team carry trees and awkward boxes.
- Stage wrapping at counter height—no floor marathons.
Recovery Snacks
- 2–3 minutes of bridges and dead bugs before bed.
- Walks after heavier meals; hydrate early and often.
Want a holiday-proof plan? See Dr. Edward Komberg—quick drills and travel tips tailored to your itinerary.