4 Thanksgiving Stretches To Keep Aches and Pains Away
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4 Thanksgiving Stretches To Keep Aches and Pains Away

As the scent of roasted turkey and the warmth of shared laughter fill the air this Thanksgiving, it’s a time for gratitude, family, and festivities.

Yet, for those battling with aches and pains, the holiday cheer may come with an unwelcome side of discomfort.

It’s the time when you should be making memories, not nursing sore muscles from that impromptu football game or the marathon kitchen session.

But fear not, you can enjoy a pain-free Thanksgiving.

In this blog, you will explore 4 simple yet effective stretches, you can keep the aches at bay and embrace the joy of the season wholeheartedly.

No one deserves to spend their Thanksgiving wincing every time they reach for the cranberry sauce or rise from the dinner table.

Let’s get cooking.

Benefits Of Stretching

Before we jump into it, it’s important to understand the benefits that stretching has on your body.

Here are 4 key benefits of stretching:

Relieve Aches and Stiffness

Stretching is like a gentle whisper to your muscles, coaxing them back to their natural state of relaxation after hours spent over a hot stove or around the dinner table.

It’s a natural remedy that releases tension and eases the aches that can accumulate in our joints and fibers.

Boost Blood Flow and Endorphins

As you stretch, your body increases blood circulation, nourishing your tissues with oxygen and vital nutrients.

This surge of blood flow also sparks a release of endorphins, those feel-good hormones that elevate your mood and act as natural painkillers.

Enhance Flexibility and Range of Motion

Regular stretching can improve your flexibility, making daily activities easier and more efficient.

With an improved range of motion, you’ll find that bending, twisting, and turning while you baste the turkey or play tag football becomes more fluid and less straining.

Reduce Stress and Enhance Relaxation

Stretching is not only a balm for the body but also for the mind.

It can be a tranquil moment of mindfulness, melting away the stress of holiday planning and preparation, and centering your thoughts on the present moment.

It’s a small act of self-care in a bustling season.

Four Thanksgiving Stretches

The Turkey Twist

Begin this stretch by sitting tall in a sturdy chair, feet flat on the floor, and spaced hip-width apart.

Take a deep breath, and as you exhale, gently turn your upper body to the right, placing your left hand on the outside of your right thigh.

Hold on to the back of the chair with your right hand for support.

You should feel a gentle stretch through your torso and lower back.

Keep your hips square and your spine long.

Hold for 15-30 seconds, breathing deeply, and then slowly return to the center before repeating on the opposite side.

This twist not only helps to relax your back muscles but also stimulates digestion, making it a perfect post-feast stretch.

Gratitude Groove Posture Stretch

Imagine standing tall amidst the laughter and chatter, embodying the strength and poise that has carried you through another year.

By extending your arms behind you and lifting your chest, the Gratitude Groove Posture Stretch opens your heart both physically and metaphorically.

It counteracts the forward hunch, realigns your spine, and reduces shoulder strain.

Stand with your feet hip-width apart, your knees slightly bent.

grab your hands behind your back, straightening your arms to open your chest.

Lift your chin slightly and push your gripped hands down towards the floor, feeling the stretch across your shoulders and chest.

If clasping your hands is too challenging, hold onto a towel or a stretching band between your hands.

Hold the stretch for 20-30 seconds, breathing deeply to deepen the stretch with each exhale.

This move is not only great for counteracting the forward bend you’ve held while cooking or decorating but also serves as a moment of pause, allowing you to physically open up to the feelings of gratitude and joy that Thanksgiving brings.

With each expansion of your chest, there’s a boost in confidence and a physical opening up to the gratitude that fills the room.

It’s a powerful posture that says, “I am present and ready to embrace the joy of the moment.”

Thankful Thighs Stretch

What’s a celebration without a dance, a walk with loved ones, or a spontaneous game of tag?

The Thankful Thighs Stretch is your preparation for those joyous movements.

By focusing on your quadriceps, you’re preventing potential knee pain and strains that could dampen your holiday spirit.

Stand up straight and hold onto a counter or the back of a chair for balance.

Bend one knee and bring your heel up towards your buttock, grabbing your ankle with your hand.

Keep your knees together and gently pull your ankle closer to deepen the stretch in your quadriceps.

If you can’t reach your ankle, use a towel or a stretching strap.

Hold for 20-30 seconds, then switch to the other leg.

The act of pulling your ankle toward your buttock is not just a physical stretch; it’s an acknowledgment of the miles these thighs have walked throughout the year

It’s maintaining the vitality that keeps you participating fully in every cherished moment.

Autumnal Leg Liberators

Have your legs been tethered to the kitchen island or the dining room table all day?

Free them with the Autumnal Leg Liberators.

This stretch alleviates hamstring tightness, which can cause lower back discomfort, and helps maintain flexibility in the calves.

For the hamstring stretch, place a chair in front of you and rest one heel on the seat, keeping your leg straight.

Lean forward, hinging at the hips while keeping your back straight, until you feel a gentle pull along the back of your thigh. Hold onto something stable if you need extra balance.

Keep your raised foot flexed to also stretch the calf. Hold this position for 20-30 seconds, breathing evenly, then switch legs.

This stretch is fantastic for those who have been on their feet all day, preparing the holiday feast, or after a friendly backyard football match.

Goodbye, stiffness; hello, movement!

By enhancing circulation to these areas, you’re not only prepping your legs for more active parts of the day but also ensuring that your posture remains poised and your movements graceful.

Bid Farewell to Holiday Aches: Your Thanksgiving Stretch Strategy

Does the thought of post-Thanksgiving aches make you wish for a winter hibernation?

Fear not, for we’ve crafted a feast of stretches to keep you limber and joyous through the holiday season.

This Thanksgiving, we’re rolling out a path to relief with our exclusive offer: a FREE 15-minute Stretch Session, valued at $35.

Whether you’re battling stiffness from the annual family touch football game, or the kitchen marathon has left your muscles as tight as a drum, we’re here to guide you back to comfort.

Schedule your Free 15 Minute Stretch Session, by filling in our simple form or by calling us at (410) – 721- 6333. 

This Halloween, let’s make burning knee pain a ghost of the past together without medication or surgery.

Other Resources For Aches And Pains

Download Our Free Knee Pain Guide

Read Our Blog – Step Pain Free-Playtime: Engaging With The Kids Without Hurting Your Back

Follow us on our social media channels – Facebook, Instagram,

Shaina Clemons

Shaina Clemons

Shaina is the founder and owner of Breakaway Physical Therapy.  She received her Doctorate of Physical Therapy from the University of Maryland Baltimore, along with a Bachelor's degree from Towson University.   Shaina is an Ironman triathlete, with a love of all sports. Exercise is her passion, which plays an important role in both her personal and professional life.  In her free time, Shaina enjoys spending time with her husband and three young children.  Shaina's love of snowboarding led her to her career choice many years ago. 
Shaina Clemons

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