Why Stretching Matters More in December (Especially in Fargo, ND)

1. Cold Weather Tightens Muscles and Increases Stiffness

Winters in Fargo aren’t just chilly—they’re extreme. When temperatures drop, your body naturally becomes tighter as your muscles contract to conserve heat and protect your joints. This leads to:

• Reduced flexibility

• Achier joints

• Slower circulation

• Morning stiffness

Daily stretching increases blood flow, improves tissue elasticity, and helps counteract the stiffness that comes with North Dakota winters.

2. Holiday Activities Create Hidden Physical Stress

People don’t realize how physically demanding the holiday season can be. December activities like carrying decorations, shopping, standing in lines, wrapping gifts, cleaning, cooking, and even shoveling all add up.

These repetitive tasks often lead to:

• Tight shoulders

• Low back pain

• Hip stiffness

• Overuse injuries

Mobility exercises help your joints move the way they were designed to, reducing injury risk and promoting smoother, pain-free movement.

3. Increased Stress = Increased Muscle Tension

Stress is one of the biggest contributors to physical tightness, especially in the neck and shoulders. The holidays often bring financial pressure, long to-do lists, and disrupted routines.

Research shows that stress affects:

• Neck muscles

• Jaw tension

• Upper back and shoulder tightness

• Breathing patterns

Using mobility and stretching for stress relief can help reduce tension and calm your nervous system.

4. Holiday Travel Contributes to Back and Hip Pain

Whether you’re driving across North Dakota or flying across the country, travel usually means long periods of sitting. This leads to:

• Hip flexor tightness

• Lower back pain

• Reduced circulation

• Stiff necks and shoulders

Simple pre-travel and post-travel stretches can minimize discomfort and prevent that “stuck” feeling after sitting for hours.

5. We Move Less in December Without Realizing It

Shorter days, colder temps, and busier schedules mean most people decrease their activity level during December. This lack of movement contributes to:

• Muscle tightness

• Reduced joint mobility

• Fatigue

• Increased aches and pains

Stretching for even 5 minutes a day keeps your body moving well during the winter slowdown.

Quick and Effective Mobility Routine for December

If you want to prevent stiffness during the holidays, here’s a simple routine I recommend for patients:

1. Neck Side Bends – 10 seconds each side

2. Chest/Pec Stretch in a Doorway – 20 seconds

3. Cat-Cow Spine Mobility – 10–12 reps

4. Figure-4 Hip Stretch – 20 seconds each side

5. Hamstring Strap Stretch – 20 seconds

6. Ankle Pumps – 20 reps

This short routine targets the common trouble areas I see every December: neck, low back, hips, and legs.

Give Yourself the Gift of Mobility This Holiday Season

Staying flexible and mobile during the holidays helps you enjoy the season with less pain, less stress, and fewer injuries. As a physical therapist I encourage everyone to take just a few minutes each day to stretch, breathe, and move intentionally — especially during the coldest and busiest part of the year.

If you're dealing with stiffness, pain, or mobility limitations, our clinic is here to help you move better through the winter. Let’s make this your most comfortable and active holiday season yet.

Merry Stretch-mas! 

Brittany Peschel PT, DPT, CIDN