Let’s carve out a plan to keep your body feeling great this Thanksgiving! Here’s a recipe for a pain-free holiday, straight from a physical therapist’s kitchen!
1. Plan ahead to spread out physical tasks
- Divide tasks over a few days if possible. For example, prep veggies and make desserts the day before to avoid a full day on your feet.
- Set up a workspace close to your cooking area with all your tools nearby to reduce excessive reaching, twisting and bending.
2. Use proper lifting technique
- When lifting heavy items like a turkey or a large pot, use a hip hinge or squat to protect your back (keeping your core engaged).
- Ask for help if lifting a heavy dish out of the oven or lifting a big pan off the stovetop—especially if it’s hot.
3. Alternate positions
- Switch between sitting and standing when doing prep work. For example, sit while peeling or chopping veggies to give your feet a break.
- Use a kitchen stool or chair for tasks that can be done seated, especially if you’re prepping for an extended time.
4. Take care of your hands and wrists
- Use tools that are easy on your hands, like jar openers or ergonomic peelers to avoid strain.
- Switch hands for tasks like stirring to distribute the work.
- Take a break and stretch your wrists and fingers periodically to avoid stiffness.
5. Prevent upper back and shoulder fatigue
- Avoid hunching over the counter for long periods. Stand close to the counter to minimize leaning forward.
6. Wear supportive footwear
- If you’ll be on your feet for a while, wear supportive shoes or stand on an anti-fatigue mat to reduce strain on your legs and back.
7. Stretch and hydrate
- Stretch your neck, shoulders, back, and legs periodically. Some easy options include:
- Pec Stretch: Find a doorway and bring your arms up on either side of the doorframe. With staggered feet, gently lean forward keeping your shoulders square, until you feel a stretch in the front of your chest. Hold for 30 seconds.
- Hamstring stretch: Prop one foot on a stool, keep a slight bend in the knee, and hinge forward at the hips to stretch the back of your leg.
- Pec Stretch: Find a doorway and bring your arms up on either side of the doorframe. With staggered feet, gently lean forward keeping your shoulders square, until you feel a stretch in the front of your chest. Hold for 30 seconds.
- Stay hydrated to prevent muscle fatigue and cramps, as dehydration can creep up, especially if you’re moving around a lot.
Remember, a little preparation goes a long way! Wishing you a holiday full of good food, great company, and no post-cooking aches.
By Hannah Ford, PT, DPT, KEOMPT
