We’ve Brewed Up Some Ideas to Help Keep You Pain Free This Halloween Season.
Halloween can be a surprisingly active holiday. Between carrying pumpkins, decorating, trick-or-treating, and chasing little ghosts and goblins from door to door, your body may get more of a workout than you expected. A few simple stretches and exercises can help you stay comfortable throughout the festivities, and keep you from feeling like a zombie the next morning.
Try These 4 Fa-BOO!-less Stretches & Moves:
1. Upper Back Stretch
Give your upper back and shoulders some attention after decorating the house, raking the yard, or carrying tired kiddos home after a long night of trick-or-treating.
How to do an Upper Back Stretch: Stand with your feet shoulder width apart and clasp your hands together behind your back. Keep your arms straight and gently pull your arms back until a stretch is felt. You should feel your chest pushing out. Hold the stretch for 10 seconds.
2. Lateral Neck Shoulder Stretch
If you’re planning to spend some time crafting, carving pumpkins, or working on other Halloween projects, take a few breaks to gently stretch your neck. Your neck will thank you after all that looking down!
How to do a Lateral Neck Shoulder Stretch: While standing or sitting side bend your neck localizing your ear toward your shoulder. Apply overpressure by gently pulling and increasing the stretch with your hand just above the ear that is facing upward. Hold the stretch for 10 seconds 3 x each side.
3. Squats
Squats are a great functional exercise for strengthening your legs and engaging your core. Practice a few before you start hauling heavy pumpkins, bags of candy, or other Halloween decorations.
How to do Squats: Begin by standing with your feet a shoulder’s width apart, and toes pointing out. During the entire exercise, make sure to keep your head up and back straight. Slowly bend the knees and push your hips back like you’re preparing to sit, until the thighs are parallel to the floor. Hold for 5 seconds and gradually stand back up, pushing your heels into the floor. For modified squats, don’t lower your body all the way. Start with what’s comfortable for your fitness level.
4. Ankle Dorsiflexion Stretch
Planning a long night of trick-or-treating? Give your calves a gentle stretch before and after your walk, and don’t forget to wear supportive, comfortable shoes.
How to do an Ankle Dorsiflexion Stretch: Using a wall, stair, or yoga block, place the ball of your foot onto the elevated surface. The opposite foot should remain slighly behind the and flat on the ground. Keep the legs straight with the heel on the floor. Lean forward until your body is over your toes. Hold the stretch for 10 seconds 3 x each side. To target lower areas of the calf bend your knees slightly and repeat.
Don’t Let Pain Spook You…
If you’re in a scary amount of pain, don’t wait for it to dissappear on its own. help identify what’s causing your pain and develop a plan to help you move and feel better!
This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health providers prior to starting any new treatment or with questions regarding a medical condition.