How To Survive The Holidays | FightCamp Stretching Guide

How To Survive The Holidays | FightCamp Stretching Guide

Whether you’re stuck at the dinner table or jet-setting to visit family, these seated stretches will help you keep balanced and flexible this holiday season.

Published: December 24, 2021

Topics: Strength & Conditioning, Training

Author: Raquel "Rocky" Harris

Whether you are on an airplane or between courses at the dinner table, the holidays lack movement. The cozying up by the fireplace needs to be balanced with stretches to improve muscle health. That’s why I’ve put together these six stretches that you can perform without having to get up from your seat.

Dinner Table Stretch Exercises

(Stretches you can do in a chair)

Tip: It’s always helpful to loosen up your body a bit even before stretching. If you are stiff, keep these stretches dynamic until you’re adequately warmed up.

Seated Quad Stretch

Seated Quad Stretch
  • Lift your right heel off of the floor and place it perpendicularly over your left knee

  • Use your right hand to gently push down on your right knee to attain a deeper stretch

  • Hold for 20-60 seconds

  • Repeat on the other side

Seated Trunk Rotation

Seated Trunk Rotation
  • In the direction you want to twist, place that same side hand on your chair, next to your hip

  • Twist at your torso until you are looking over your shoulder

  • Hold in the twisted position for 20-30 seconds

  • Be sure to keep your spine long and straight

  • Release slowly back to center

  • Repeat on the other side

Calf Stretch

Calf Stretch
  • Lift both of your heels off of the ground, pressing down through your toes and the balls of your feet

  • Hold for 20-30 seconds as you continue to draw your heels upward

  • Slowly release back down

  • Repeat 2 times

Hamstring Stretch

Hamstring Stretch
  • Straighten your right leg (or both legs) out in front of you with your toes pointed upward

  • Keeping your spine straight, inhale and reach down towards your toes

  • Exhale and feel the stretch in your hamstrings

  • Hold for 20-60 seconds

  • Release back up

  • Repeat with the left leg

Neck Stretch

Neck Stretch
  • Drop your ear towards your right shoulder and gently apply pressure with your right hand on your left ear

  • Hold the stretch for 20-30 seconds

  • Slowly release and repeat on the left side

Cat/Cow

Seated Cat Cow
  • From your seated position, inhale and expand your chest, drawing your shoulders back

  • Exhale, contract, and round your back, drawing your shoulders forward

  • Repeat this motion 10 times, being sure to breathe deeply

You shouldn’t be the only one feeling limber and loose throughout the holidays. Introduce these stretches to your friends and family, so everyone can get the most out of ”sitting” or enjoying the marathons of your favorite holiday movie. Sharing is caring this time of year, am I right!?!

Want more ideas on how to stay fit this holiday season? Check out the FightCamp app, blog, and YouTube Channel for all the latest boxing and kickboxing workouts, nutrition & wellness tips, and tutorials from expert trainers for perfecting your technique.

FightCamp Trainer Raquel "Rocky" Harris

Raquel “Rocky” Harris has won titles in Karate, Kickboxing, and Muay Thai. She traveled with Team USA and secured a Gold Medal in her first World Championship tournament. Rocky is an author, screenwriter, fitness model, and FightCamp Trainer. She is also USA Boxing Coach certified.

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