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Deep Stretches You Can Do in Your Chair

You’ve probably been told to stretch before working out more than once in your life. But the fact is, stretching is one of the best things you can do to keep your muscles healthy and limber even outside the gym.


Stretching helps your body maintain the strength and flexibility in its muscles and joints. Not to mention, routine stretching can help reduce the amount of injuries you experience too. You’ll notice the benefits in your day-to-day life, whether you’re playing sports, taking a walk or just sitting at work.


Try these stretches while sitting in a comfortable chair. And remember, don’t forget to breathe deep during each one—it’ll help you get a better stretch.



Hip opener

Cross your legs, placing your ankle on top of your other knee. Use both hands to hold onto your folded leg. Gently press down on your knee and slowly lean forward. Hold for three to five seconds and repeat with your other leg.



Side neck tilt

Look straight ahead. Use your hand to gently pull your neck to one side. Hold for three to five seconds. Repeat, tilting your neck in the other direction.



Torso twist

Grab the side of your chair with both arms and slightly twist. Try to look over your shoulder, holding for three to five seconds. Repeat and twist in the other direction.



Hamstring stretch

Sit up tall. Extend one leg straight. Slowly reach down to grab your toe. Hold for three to five seconds. Repeat on the other side.



Cross-body shoulder stretch

Hold your arm out and use your other arm to pull it across your body. Hold for three to five seconds and release. Repeat using your other arm.



Wrist rotation

Extend one arm out with your palm facing down. With your other hand, gently pull back on your fingertips for 3-5 seconds. Then, do the same motion with your palm facing up. Repeat with your other hand.



If you’re looking to find other ways you can improve your health, be sure to try the Blue Health Assessment (BHA). Eligible members can earn $50 and receive a personalized action plan when they complete the BHA.*



*You must be the contract holder or spouse, 18 or older, and on a Standard or Basic Option plan to earn this incentive reward.



Published on: April 07, 2022