Happy holidays! We hope you are enjoying the magic of the season with family and friends! With just one week left in 2024, how about joining in on a fun and simple 7-day challenge? It’s a great way to help the body feel fantastic (and it can be done anytime!). These tips will help you to move and feel better—not just as the new year rolls in, but all year long!

Your 7-Day Reset Challenge

Day 1: Take a quick hour to schedule all your needed appointments

Scheduling appointments isn’t always fun, but taking the time to plan ahead makes life smoother and helps your future self. Call your dentist to schedule your teeth cleaning, call your primary care doctor for your annual checkup, and call Spooner (or your physical therapy provider) to book a free Movement Assessment – available for both new and returning patients. It’s a great way to see how your body is moving, identify any problem areas, and create a plan to start 2025 feeling your best.

Day 2: Stretch It Out

Start or end your day with 5-10 minutes of gentle stretching. Focus on areas that feel tight, like your neck, shoulders, or lower back. You can always use a foam block to help give more support.

Check out our quick 5 min stretch routine, demonstrated by Spooner physical therapist and yoga instructor Christy Shaft in “Movement: The Key to Improved Mobility and Reduced Pain“

Day 3: Make a plan to hydrate!

After all the holiday sweet treats, your body might need a hydration boost. Aim for at least half your body weight in oz to refuel. There are multiple free apps on the market that send you water reminders throughout the day, for those who are busy and just forget! Buy yourself a nice water jug that you can take on the go or use at home.

To learn more about proper hydration, read “Hydration is Critical To Athlete Performance” on the Spooner Blog!

Day 4: Get Moving

Take a brisk 20-minute walk each day to shake off stiffness and boost circulation. It helps to release the stress of the previous year!

Day 5: Recover and Reset

Recover and Reset by scheduling a recovery day at a Spooner clinic, or by using recovery tools at home.

Prefer to work on your recovery from the comfort of your home?
There are so many tools available to use now at home for recovery, such as foam rollers, massage sticks, or even sports balls!

Learn how to use these tools properly, read “Self-Massage Tips and Tools” on the Spooner blog.

Want to leave your recovery to the experts? Spooner physical and occupational therapists offer exceptional recovery techniques during appointments, including manual deep tissue work and massage gun therapy.

Many clinics also feature advanced recovery devices like Normatech Boots, which use dynamic air compression to boost circulation, relieve soreness, and speed up recovery. Book a 30-minute session with Normatech boots to recover faster!

Recovery starts from the group up! Learn how to relieve tension and promote recovery by properly rolling out your feet in “Why You Should Be Rolling Out Your Feet” on the Spooner Blog.

Day 6: Try Something New

With New Year’s goals come New Year deals. Now is the time to try that Pilates class, yoga, pickleball, personal training, or whatever else you’ve been wanting to do! Movement is medicine, so finding a sport/activity you enjoy helps you stay healthy and active. Our Spooner FIT Trainers are ready to help you meet your movement goals, and make a plan to fit your needs no matter your level of activity.

Day 7: Reflect and Set Intentions

Take a few moments to journal or simply think about what brought you joy in 2024. What activities or moments made you feel alive and connected? Then, consider what you’d like to do in 2025. Reflect on how much your body has carried you through and set intentions for how you want to support it in the coming year.

Congratulations on Completing the 7-Day Holiday Reset Challenge!

You’ve taken the first steps toward prioritizing your health and moving and feeling your best in the new year, which should be celebrated. As 2025 begins, your Spooner physical and occupational therapists are here to support you on your wellness journey.

Schedule an appointment with a member of the Spooner team today!