Don’t ghost your body this fall!
Don’t let your body turn into a skeleton! Because stiff joints are scarier than ghosts...
As Halloween creeps closer and the days get shorter, it’s easy to fall into hibernation mode where there’s long hours at the desk, cold mornings, and sugary treats calling your name. Cold and flu season is also upon us. But before you know it, your body starts to feel like a creaky skeleton from head to toe.
Whether you’ve been grinding toward end-of-quarter deadlines or simply stuck in the “sit too much, stretch too little” cycle. The grind is real — but so is the wear and tear on your body. Your deadlines matter, but so does your posture, mobility, and long-term health. These small daily stretches are quick, effective, and a reminder to put yourself on the to-do list. You don’t have to overhaul your routine. Just keep moving — a little bit, every day — and your body will treat you far better than any Halloween candy ever could. Here’s your Halloween reminder that you are not a statue, your body needs movement to stay alive—literally!
Standing Mobility:
Figure 4
Set up: Stand comfortably in front of your standing desk. Cross one ankle over opposite knee of stance leg and flex that foot of the leg being stretched
Perform: Bend both knee and hip with a slight lean forward.
Stretch: Feel a stretch in the outside hip of the bent knee
Reset: Switch back and forth between both sides to turn this into a dynamic stretch
Side Lunge/Adductor Stretch
Set Up: Stand with feet wider than shoulder-width apart. Toes pointed forward.
Perform: Shift weight to one side bending that knee, keeping opposite leg straight. Push hips back and down, keep chest tall.
Stretch: Feel a stretch in inner thigh (adductors) of leg that is straight. Hold for 2-3 seconds.
Reset: Return to center and repeat to each side as desired
Split stance thoracic rotations (keep hips squared)
Set Up: Step into split stance with one leg forward and the other back. Have a bend in both knees (depth to comfortability)
Perform: Bring arms out in front of you, or use one hand to hold onto a stable surface. Rotate upper body toward front leg, keep hips squared facing forward. Eyes follow the hands.
Stretch: Feel stretch in upper and middle back. Pause for a second before returning to starting position.
Reset: Rotate back to middle and repeat
Shoulder CARs (standing)
Set Up: Stand tall, core braced
Perform: Slowly raise arm forward and overhead, thumb facing up. At the top, rotate the arm outward and continue to circle behind you. Don’t let back/torso arch when arm is raised overhead.
Stretch: Reaching the end range, feel the controlled tension around shoulder joint
Reset: Circle through and repeat the motion forward and in reverse.
Hip CARs (standing)
Set Up: Stand tall while holding on to
Perform: Lift one knee up toward chest, then slowly move out to the side. Rotate hip inward as you bring the leg back behind you completing a smooth circular motion
Stretch: Work through full range of motion to feel tension in front, side, and back of hips
Reset: Bring leg back through to repeat the motion forward and in reverse
Standing quad stretch
Set Up: Stand tall and look for stable structure for balance support if needed
Perform: Bend one knee and reach back to grab the front of the ankle with the hand on the same side. Bring heel to glute and slightly tuck tailbone underneath to prevent arching in lower back
Stretch: Deep stretch in front of thigh and hip (quadriceps and hip flexors), add a slight lean of the torso for deeper stretch
Reset: Slowly release foot and switch sides
Seated Mobility:
Seated Figure-4
Set Up: Sit tall toward front edge of chair both feet flat
Perform: Cross one ankle over opposite knee, and flex that same foot.
Stretch: Gently lean torso forward from the hips, not the spine until you feel a stretch in the glutes/outer hip of the crossed leg.
Reset: Return upright, place foot back down and switch sides
Seated Cat/cows
Set Up: Sit tall at the front of your chair, feet grounded, hands interlaced behind your head
Perform: As you inhale, lift your chest and bring chin up towards ceiling arching the spine going into extension. As you exhale, round through upper back, tuck chin in slightly and draw elbows together
Stretch: Feel spine move segment by segment
Reset: return to neutral posture and repeat for desired amount of reps
Seated thoracic rotations
Set Up: Sit tall with feet flat on the ground, knees and hips at 90 degrees. Grab middle of seat in between thighs or desk with one hand and have other hand behind head, elbows bent.
Perform: Gently rotate torso toward one side, keep hips square and forward facing
Stretch: Feel stretch through upper back and mid back, breathe deeply into rotation
Reset: Return to center and repeat same side 5-10 times and repeat with opposite side
Shoulder CARs
Set Up: Sit tall with shoulders relaxed. Let one arm hang naturally by your side
Perform: Slowly lift your arm up in front of you and overhead, keeping it close to your ear. Rotate your palm outward at the top, and continue the circle behind you, maintaining tension and control. Move only through the shoulder joint
Stretch: Feel deep controlled tension as you reach your end range through your shoulder capsule and rotator cuff
Reset: Return to the start position, shake it out, and repeat 2–3 circles in each direction per side. Upper trap stretch (grab bottom of chair)
Set Up: Sit tall on the edge of your chair. Hold the side of your seat with one hand to anchor your shoulder down
Perform: With opposite hand, gently tilt your head toward the left shoulder bringing ear to shoulder without rotating or pulling forcefully
Stretch: Feel stretch along the side of neck and upper trap on anchored side. Keep your shoulders down and breathe slowly
Reset: Return head to neutral, switch hands and repeat on other side. Hold for 20-30 seconds
Chair Squats (tap or sit)
Set Up: Stand in front of your chair with your feet hip-width apart, toes slightly out, and your chest tall
Perform: Engage your core, while hinging at the hips and bend your knees, lowering yourself under control toward the chair. Either tap the seat lightly or sit fully, depending on comfort and control. Keep your weight balanced through your heels and midfoot
Stabilize: Pause for a second at the bottom, feel the hips open and glutes engage. If sitting fully, avoid collapsing and stay active and tall through the torso
Reset: Drive through your heels to stand tall, squeezing your glutes at the top. Reset posture and repeat for 8–10 smooth reps
Bonus Tricks for Treat Season:
● Hydrate before AND after indulging in treats—your joints will thank you.
● Balance sugar intake with fiber and protein to avoid the “post-Halloween crash.”
● Get outside when you can! Sunlight and short walks are magic potions for your energy.
At FIXXED in Haverhill, MA, we’re here to validate your concerns, listen to your story, and help you take the next step with clarity and confidence. Pelvic floor therapy isn’t just for moms — it’s for every woman who wants to feel more in control of her body and her health.
