The weeks leading up to Chuseok or Seollal are a whirlwind. Between planning menus, cleaning the house, coordinating family visits, and managing everyday life, it’s the mothers and grandmothers who often carry the invisible weight of the holidays. This weight settles in the body as tight shoulders, a stiff neck, and a restless mind.
At One Pilates in Buena Park, we see this pattern often in our Orange County community. Clients come in with shoulders hunched up to their ears, not from a single injury, but from the cumulative strain of caregiving, desk work, and preparation. Our founder, Yeonhee Kim, understands this deeply. Her own journey with a disc injury taught her that true wellness isn’t about pushing through pain, it’s about listening to your body and giving it the supportive movement it needs to unwind and regain balance.
This short sequence is designed with that principle in mind. It’s not another task to add to your list, but a brief sanctuary. These are the kinds of mindful, rehabilitative movements we integrate into sessions at our studio, focusing on releasing the common areas of tension that build up during busy times.
1. Setting the Intention: Movement as a Pause
Before you begin any movement, take a moment to simply arrive. Sit comfortably on your mat, or even in a sturdy chair if that’s more accessible.
The Foundation of Breath
Rehabilitative Pilates always starts with the breath. It is the bridge between a busy mind and a tense body. Place your hands gently on your lower ribs. Inhale slowly through your nose, feeling your ribs expand sideways into your hands. Exhale fully through your mouth, letting the ribs soften and draw together. This diaphragmatic breathing activates your deep core support system and begins to calm the nervous system. Practice for 5-10 cycles.
##> FROM OUR APPROACH: In a first session at our Buena Park studio, Yeonhee always begins with a postural assessment and breath observation. How you breathe under stress reveals a lot about where you hold tension. This foundational work ensures every movement that follows is both safe and effective.
2. Releasing the Neck and Shoulders
This section directly addresses the "preparation hunch" that pulls the head forward and shoulders up.
Chin Nods
Lie on your back with knees bent, feet flat on the mat (this is called the hook-lying position). Keep the back of your head resting on the mat. Gently nod your head, as if saying "yes," drawing your chin slightly toward your throat without lifting your head. You should feel a gentle lengthening at the base of your skull. Hold for a breath, then release. Repeat 8-10 times. This subtle movement re-educates the deep neck flexors, which often become weak when we are constantly looking down or forward.
Shoulder Bridges with Breath
From the same hook-lying position, arms by your sides. Inhale to prepare. As you exhale, gently peel your spine off the mat, one vertebra at a time, lifting your hips toward the ceiling. Inhale at the top. As you exhale, slowly lower your spine back down, from upper back to tailbone. Focus on the movement of your shoulder blades sliding down your back as you lift. Repeat 6-8 times. This mobilizes the spine and encourages the shoulders to release away from the ears.
3. Finding Space in the Upper Back
When the chest becomes tight from rounded shoulders, it restricts breathing and perpetuates stress.
Thread the Needle
Come to your hands and knees in a tabletop position. Inhale, and as you exhale, slide your right arm under your left arm, lowering your right shoulder and ear to the mat. Your left hand can stay planted or you can wrap it behind your back. Feel a gentle stretch across your right shoulder blade and upper back. Hold for 3-5 breaths, then slowly return to tabletop. Repeat on the other side. This movement creates rotational mobility in the thoracic spine, an area that becomes very stiff from static postures.
4. Centering and Calming
We finish by integrating the sense of release and returning to calm.
Restful Child’s Pose
Sit back on your heels and fold forward, bringing your forehead to the mat and your arms extended in front of you or resting by your sides. Allow your entire torso to soften toward your thighs. Breathe deeply into the back of your ribcage. Hold for 10-15 slow breaths. This pose is a signal to your nervous system that it is safe to rest and digest.
Final Integration: Supported Rest
Lie flat on your back, perhaps with a cushion under your knees for lower back comfort. Allow your feet to fall open and your palms to face up. Spend 2-3 minutes here, simply observing the effects of your practice. Notice if your shoulders feel more connected to the mat, if your breath feels easier.
5. Carrying the Practice Forward
The goal of this sequence is not perfection, but awareness. You can return to a single exercise, like the chin nods or shoulder bridges, at any point during your day. The true practice is remembering to pause and breathe amid the holiday preparations.
If you find that persistent tension or old injuries make movement challenging, working with a certified instructor can provide personalized guidance. At our studio, we specialize in rehabilitation Pilates in Orange County, creating programs that work alongside your doctor or physical therapist’s advice. For those curious about the flowing, circular movements that complement Pilates, we also offer the rare specialty of Gyrotonic in Orange County.
For our local Korean community in Buena Park and Orange County, we offer bilingual instruction in a welcoming, family-friendly environment. You can learn more about our approach on our Korean-speaking Pilates page.
Remember, taking a few moments for your own well-being allows you to be more present for the family moments that make the holidays meaningful. We invite you to reach out via our website or KakaoTalk (@onepilatesoc) to ask about how mindful movement can support your unique body and mind.