Thanksgiving Mobility: How to Keep Your Body Happy Before a Long Day of Cooking, Hosting, or Traveling
- Payton Dannewitz
- Nov 25
- 3 min read
Brought to you by AntiFragile Physical Therapy
Thanksgiving is one of the most joyful (and physically demanding) days of the year. Hours in the kitchen, long drives, hosting family, and the constant hustle of the holiday can leave your back tight, your neck stiff, and your energy tanked before the day even begins.
But with a few intentional mobility habits, you can move into Thanksgiving feeling loose, energized, and ready to actually enjoy the day (instead of recovering from it).
At AntiFragile Physical Therapy, we’re all about building resilient bodies that handle real-life demands. Here’s how to keep yours happy this holiday.
Why Thanksgiving Takes a Toll on Your Body
Even if you’re not running a Turkey Trot, Thanksgiving often includes:
Long periods of standing while cooking
Awkward lifting (think heavy pots, turkeys, or rearranging furniture)
Extended sitting during travel
High stress, which tightens muscles and drains energy
Repetitive tasks like chopping, bending, and carrying
These small stressors accumulate, especially when stacked together in one day. Prepping your body beforehand is the simplest way to avoid the “Thanksgiving hangover” of stiffness, soreness, and low back pain.
A Quick Pre-Thanksgiving Mobility Routine (10 Minutes or Less)
1. Thoracic Opener: “Unstick” Your Upper Back
Perfect if you’ll be cooking, driving, or hosting.
Sit or stand tall.
Place your hands behind your head.
Gently open your elbows wide and lift your chest.
Hold 3–5 seconds and release. Repeat 10–12 times.
This helps counteract the forward-leaning posture of kitchen prep and driving.
2. Hip Flexor Reset: Undo the Effects of Sitting
Before traveling or after waking up.
Step into a half-kneeling position.
Shift your hips forward slightly (no back arch).
You should feel a stretch in the front of your hip. Hold 20–30 seconds each side.
This reduces low back tension and improves mobility for long standing and walking.
3. Standing Cat-Cow: Wake Up Your Spine
Stand with your hands on your thighs.
Arch your back gently, then round it.
Move slowly, breathing deeply.10–15 reps.
A great way to add movement and nourishment before a full day of activity.
4. Shoulder Blade Slides: Prevent Neck & Shoulder Fatigue
Stand tall, arms at sides.
Gently pull shoulder blades down and together.
Hold 2 seconds, release. Do 12–15 reps
This improves posture, reducing neck strain from chopping, stirring, lifting, and stress tension.
5. Ankle Rocks: Prep Your Lower Body for a Busy Day
Stand near a counter for balance.
Shift weight forward onto toes and back onto heels.
Keep knees soft.15–20 reps.
Better ankle mobility helps with balance, standing endurance, and reducing overall fatigue.
Movement Snacks: Your Secret Weapon for the Day
You don’t need to stop cooking or hosting to take care of your body. Sprinkle these “movement snacks” throughout the day:
Every 20–30 minutes: roll your shoulders or gently twist side to side.
Between dishes: calf stretch or a quick march in place.
During a long drive: stop every hour to walk for 2 minutes.
Waiting for something in the oven: hip circles or mid-back rotations.
Small moments of movement add up and your body will thank you by dinner time.
Hosting or Cooking All Day? Try These Body-Saver Tips
Set up your kitchen like an athlete preparing a workspace:
Use a stool to rest one foot while standing for long stretches.
Keep commonly used tools within arm’s reach to avoid excessive bending.
Lift heavy dishes with both hands, keeping them close to your body.
Sit for some tasks, chopping doesn’t need to be a full-body sport.
Traveling for Thanksgiving? Do This Before You Hit the Road
Adjust your seat to ensure your low back has support.
Keep your shoulders relaxed, not hunched.
Place a small towel or jacket behind your lumbar spine if needed.
Build in stretch breaks, even 60 seconds helps.
Avoid the “marathon sit” - your spine is not built for it!
Enjoy the Holiday, Without the Pain
A little mobility before the day gets going can dramatically reduce stiffness, prevent flare-ups, and keep your energy high. Your body deserves to feel just as good as your holiday meal tastes.
And if you’re dealing with an injury, nagging pain, or a mobility limitation that tends to flare around the holidays, we’re here to help.
At AntiFragile PT, we help you stay strong, move confidently, and enjoy the moments that matter - Thanksgiving included.
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