November 2026 · Holiday Health
Don’t Let Your Holiday Hustle Become Holiday Pain
The holidays are almost here, and if you’re anything like us, you’re working hard to get ready for family gatherings, seasonal feasts, and plenty of gift-giving. But with all the tasks involved in holiday preparations, your body may be working harder than usual, too. Before you know it, a busy weekend can leave you with an aching back or painful shoulders.
01 Around the Bay
Now open
Northgate:
a new neighborhood location.
Salmon Bay Physical Therapy has opened its Northgate clinic, giving patients another local option for one-on-one physical therapy, manual therapy, women’s health, and gait and running analysis.
10700 Meridian Ave N, Suite 210
Seattle, WA 98133
02Holiday aches
Don’t let your holiday hustle become holiday pain
Five Ways to Beat the Holiday Aches Before They Begin
Fortunately, pain doesn’t have to be part of your holiday celebrations. The Salmon Bay Physical Therapy team is here to help you understand common sources of holiday discomfort, plus practical ways to keep pain from interfering with the fun.
Field note Even small changes in how you lift, carry, sit, and move can help you manage physical demands while enjoying the season.
01
When Holiday Cooking Takes a Toll
02
When Holiday Travel Leaves You Stiff
03
When Shopping Bags and Packages Add Up
04
When Gift Wrapping Leaves You with Neck or Back Pain
05
When Holiday Gatherings Involve Too Much Sitting and Not Enough Movement
1. When Holiday Cooking Takes a Toll
Preparing a holiday feast requires a great deal of repetitive movements, such as chopping, stirring, or shifting around pots and pans. Plus, you’re often staying in one position for an extended period. Together, these factors can contribute to discomfort in your arms, shoulders, and back.
Keep discomfort off the menu by:
- Keeping frequently used tools and ingredients within easy reach to limit repeated bending and stretching.
- Alternating between standing and sitting during food preparation.
- Taking regular breaks to walk around or gently stretch your shoulders and back between tasks.
2. When Holiday Travel Leaves You Stiff
Whether you’re driving a few towns over or flying across the country, extended sitting can make your muscles and joints feel stiff. The limited movement required for travel means your joints may not move through their usual range of motion, leaving you stiff and uncomfortable once you arrive.
Make your travels more comfortable by:
- Working in movement breaks, such as stopping during road trips or walking down the aisle of the plane when permitted.
- Supporting your back by adjusting your seat or wedging a small cushion between your lower back and the chair.
- Stretching after arriving, since even gentle movement can help ease stiffness after prolonged sitting.
3. When Shopping Bags and Packages Add Up
Carrying multiple shopping bags, heavy packages, or oversized gifts places additional demands on your shoulders, arms, and back. Holding weight on one side for extended periods (like when you’re carting around a bag at the mall) can also increase muscle fatigue and discomfort.
Carry your holiday purchases more comfortably by:
- Dividing purchases between both hands rather than loading one arm, which helps distribute the weight.
- Making multiple trips so you can carry smaller loads instead of struggling with everything at once.
- Taking advantage of shopping carts or wheeled bags for heavier purchases.
4. When Gift Wrapping Leaves You with Neck or Back Pain
Wrapping presents often means spending a long time sitting, kneeling, or bending forward. While these positions aren’t inherently harmful, staying in one position for an extended period can become uncomfortable, particularly if you’re already experiencing neck or back pain.
Make wrapping easier on your body by:
- Wrapping at the table or another comfortable work surface, rather than on the floor, which lets you work without excessive bending.
- Keeping scissors, tape, and paper within easy reach.
- Taking breaks to stand, sit, or walk around periodically to give tired muscles a break.
5. When Holiday Gatherings Involve Too Much Sitting and Not Enough Movement
Long meals, family conversations, and movie marathons are all wonderful parts of the holiday season. Still, they can leave you in one position for too long, often without you even realizing it. This can lead to increased stiffness and may aggravate existing discomfort.
Stay comfortable while celebrating by:
- Getting up regularly to help serve food, clear dishes, or walk around between activities.
- Shifting how you’re sitting whenever you start to feel uncomfortable.
- Taking a family walk after dinner to stay active without missing out on the fun.
Keep the Holiday Cheer, But Leave the Aches Behind
Holiday celebrations shouldn’t leave you struggling with lingering discomfort. Fortunately, even small changes in how you lift, carry, sit, and move can help you manage physical demands while enjoying the season.
And if your discomfort persists, remember that the team at Salmon Bay Physical Therapy is always here to help. Through personalized evaluations, targeted exercises, and hands-on care, our team can address contributing factors and help you build strength and confidence.
Contact us today to schedule an appointment and take the next step toward a more comfortable, active holiday season!
Source: https://www.physio-pedia.com/Ergonomics_for_Daily_Life
One-on-one care. A plan built around you.
Let’s make everyday movement feel possible again.
03Staying active
Staying Active When It’s Too Cold Outside
Keeping your body moving through the winter months is one of the best ways to support joint health, maintain strength, and stay on track with the progress you’ve already made with your care team.
Easy Ways to Stay Active Indoors
Gentle Mobility Routines
- Marching in place for 30 – 60 seconds
- Shoulder rolls (10 forward, 10 backward)
- Hip circles while holding onto a counter for balance
Core Strengthening
- Dead bugs (slow, controlled reach)
- Seated knee lifts while sitting tall in a chair
- Standing anti‑rotation press using a resistance band or towel
Low-Impact Exercises
- Sit‑to‑stands from a sturdy chair
- Wall push‑ups for upper‑body strength
- Mini‑squats holding onto a countertop
Therapist-Recommended Exercises
- Heel raises for ankle strength
- Glute bridges for hip stability
- Scapular retractions to support posture and shoulder health
Keep Your Progress Going
If you’re unsure where to start, your home exercise program is a perfect foundation. And if you’d like help building a winter‑friendly routine, our team is always here to support you.
Stay warm, stay moving, and take good care.
04 Team/Testimonials
Meet the team
Cat Mooney-Myers, DPT
Cat earned her Doctorate of Physical Therapy from the University of Puget Sound in 2020. Outside of the clinic, she works as a strength coach for runners and volunteers as an assistant coach for RainCity Flyers Cross Country. Her clinical interests include working with runners of all ages and distances, youth athletes, lifting-related injuries, and patients undergoing pre- and post-operative rehabilitation. Cat prioritizes patient education, believing that understanding an injury and treatment plan helps motivate patients, improves long-term injury management, and supports a safe return to their goals and activities.
Raised in the greater Seattle area, Cat enjoys running, outdoor soccer, road biking, hiking, and traveling.
05 Move better
Exercise of the month
Threading the Needle
How to perform
- Start on your hands and knees in a tabletop position.
- Slide one arm underneath your body, palm facing up, allowing your shoulder and the side of your head to gently rest on the floor.
- Feel the stretch through your upper back and shoulder.
- Hold briefly, then return to the starting position and switch sides. 3 Sets, 30-Second Hold (each side). (Materials needed: floor mat)
06Recipe of the month
Roasted Beef Tenderloin with Mushrooms and White Wine Cream Sauce
A showstopper that is surprisingly simple. A whole beef tenderloin is brushed with Dijon, crusted in cracked peppercorns and roasted over a bed of buttery cremini mushrooms, then finished with a silky white wine, thyme and parmesan cream sauce made right in the same pan. It’s the kind of centerpiece that makes a holiday table feel special, without keeping you stuck in the kitchen all evening.
Ingredients
- 1 (4-5) pound whole beef tenderloin, trimmed of fat
- 2 tablespoons dijon mustard
- 1/4 cup peppercorns, crushed, or fresh black pepper
- kosher salt
- 16 ounces cremini mushrooms, halved
- 1 tablespoon extra virgin olive oil
- 4 tablespoons salted butter
White Wine Cream Sauce
- 1/2 cup white wine, (or chicken broth)
- 2 tablespoons salted butter
- 2 teaspoons chopped fresh thyme
- 2 cups heavy cream or whole milk
- 1/3 cup grated parmesan
- kosher salt and pepper
Instructions
- Allow the beef to come to room temperature for at least 1 hour. Preheat the oven to 475 degrees F.
- Rub the beef with mustard and season generously with peppercorns and salt.
- In a large oven safe skillet, toss the mushrooms with olive oil, salt and pepper. Place the beef over the mushrooms and insert a meat thermometer. Add the butter to the top of the beef. Transfer to the oven and roast until the beef registers 120 to 125 degrees F for medium-rare/rare, about 25-40 minutes, depending on the size of your roast.
- Remove the beef and mushrooms from the skillet to a serving plate and cover with foil. Let rest 10 minutes before slicing.
- Meanwhile, make the cream sauce. Place the same skillet used to roast the beef over high heat. Add the wine and scrape up any browned bits off the pan. Simmer 3-5 minutes or until the wine has reduced by about 1/3 to 1/2. Add the butter and thyme and continue cooking another 2 minutes until the butter has melted into the sauce. Slowly pour in the cream and bring the sauce to a boil. Reduce the heat to low and simmer 5 minutes or until the sauce has thickened slightly. Remove from the heat and stir in the parmesan. Season the sauce with salt and pepper.
- Slice the beef and serve with the warm cream sauce and roasted mushrooms.
Strength. Mobility. Life.
Your goal deserves a plan.
Whether you want to move through the workday more comfortably, return to training, or keep up with the people you love, we are ready to help.
