Tension Tamers: 5 Quick Workouts to Melt Away Stress

The holidays are right around the corner and as much as we love them, this time of year can bring a little extra tension! Between travel, family gatherings, and to-do lists, it’s easy to let stress build up in your body. That’s why I want to remind you that just a few minutes of movement can make a world of difference in how you feel both physically and mentally.

Here are five of my favorite “tension tamers” you can do anytime, anywhere. Each one helps release tightness, improve circulation, and calm your mind. No equipment needed!

1. Shoulder Rolls & Chest Openers

Tension loves to hide in our shoulders! Stand tall, roll your shoulders up and back 10 times, then gently open your arms wide and lift your chest. Take a deep breath in… and exhale out any stress.

Tip: Add small arm circles for a bonus mobility boost.

2. Neck & Upper Back Stretch

Drop your right ear toward your right shoulder and hold for 15 seconds, then switch sides. Round your upper back and interlace your fingers in front of you. This one feels so good after sitting or scrolling!

Mindful moment: Inhale gratitude, exhale tension.

3. Standing Side Stretch

Stand with feet hip-width apart, raise your right arm overhead, and gently lean to the left. Hold for a few breaths, then switch sides. This stretch helps open your ribs and release that “tight” feeling from shallow breathing.

4. Seated Twist

Sit tall on a chair or the edge of your couch. Place your right hand on the outside of your left thigh and twist gently, keeping your spine long. This simple move improves circulation through your back and core — perfect for a mid-day reset!

5. Walk It Out!

One of the best tension tamers of all? Walking! A brisk 10-minute walk releases feel-good endorphins, improves mood, and keeps your body moving through the holiday hustle.

If it’s chilly outside or you’re short on time, hop on a walking pad and enjoy a quick indoor stroll — I love using mine to sneak in extra steps while catching up on emails or calls!

Remember: Movement is Medicine 

When life gets busy, even a few mindful minutes of stretching, walking, or deep breathing can completely change your day. Treat your body kindly, take breaks often, and remember... you don’t have to do it all at once. Consistency and self-care go hand in hand.

Want More?

Grab your copy of Fit Over 50: Holidays My Way! It’s filled with stress-busting routines, holiday workouts, and wellness tips to help you stay strong, calm, and balanced all season long. You’ve got this!

Denise