Journey To 30 Challenge: Take a Stretch Break

Add a few gentle stretches to your routine to feel better all day long.

To celebrate our 30^th anniversary, we’ve put together the Journey to 30 Challenge! It’s four weeks of summer-fun activities to help you stay active, connect with the SilverSneakers community, and have a total blast doing it. This is Activity No. 14. Find the full step-by-step guide here. And download the game board PDF here. 

Once upon a time, getting in shape meant chasing six-pack abs. The story changes as you get older, however.

Today, a happy ending is achieved when you pursue a different kind of fitness outcome: staying independent and preventing injury, according to the National Institute on Aging’s (NIA) task force on exercise and physical activity

Flexibility is easily overlooked by older adults, the NIA task force notes. But it’s one of the four pillars of a well-rounded fitness routine. (Cardio-endurance exercise, strength training, and balance training are the other three.)

According to the NIA, a daily stretch routine can help:

• Counteract the effects of sitting most of the day
• Make it easier to move your joints through their full range of motion
• Ward off stiffness

Plus, it just feels good to stretch.

That’s where today’s challenge comes in.

Get and stay fit with SilverSneakers! Choose from dozens of different Community classes, visit a participating fitness location, or view the current schedule of SilverSneakers LIVE online classes.

The Journey To 30 Challenge Activity No. 14: Take a Stretch Break

Today’s activity is split between SilverSneakers members and non-members.     

Eligible members get access to SilverSneakers LIVE online classes, On-Demand videos, and thousands of fitness locations and classes. Not sure if you have access? Quickly check your eligibility now. 

As always, safety is key. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

For SilverSneakers members: Take a Gentle Stretch (Express) Class

Because stretching is such a vital part of good health, our 15-minute Gentle Stretch (Express) classes take place several times a day on SilverSneakers LIVE.

You can tune in today at 9:30 a.m., 1:30 p.m., or 6:30 p.m. (ET).  View the schedule and RSVP here.

For non-members: Do This Seated Stretch Sequence

All you need is a sturdy chair. For the greatest muscle relaxation, breathe deeply throughout each move. And move slowly — this is your time to go easy on your body.

Seated Stretch #1: Ear-to-Shoulder 

How to do it:

1. Sit tall in a chair with your feet flat on the floor.
2. Let your arms hang at your sides with your shoulders down and relaxed.
3. Without rotating your head, drop one ear toward that side’s shoulder.
4. Go as far as you can without straining or lifting your shoulder. 
5. If it’s comfortable, deepen the stretch by using your hand to gently pull your head down.
6. Hold for 15 seconds, taking slow, deep breaths.
7. Switch sides and repeat.
8. Do two or three 15-second holds on each side.  

Seated Stretch #2: Rounded Back 

If you’re a fan of cat cow pose in yoga, you’ll love this back stretch. Focus on not just rounding your upper back, but also tucking your tailbone on the chair’s seat to get your lower back involved.  

How to do it:

1. Sit tall in a chair with your feet flat on the floor.
2. Lean slightly forward to place your hands on your knees with arms extended.
3. From there, press down on your knees to round your back, bringing your chin toward your chest as you do.
4. Tuck your tailbone slightly, imagining that you’re forming the letter C with your upper body.
5. Hold for 15 seconds, taking slow, deep breaths, and then release.
6. Do two or three 15-second holds total.  

Seated Stretch #3: Overhead Triceps 

You might be surprised by how much tension you’re holding in the backs of your arms. Don’t worry; this move will stretch them out. To keep your back happy, make sure you sit up tall throughout the stretch. Don’t let your lower back arch.

How to do it:

1. Sit tall in a chair with your feet flat on the floor.
2. Raise one arm overhead and bend your elbow to lower your palm between your shoulder blades, as far as you comfortably can.
3. Place your opposite hand on your raised elbow for support.
4. If it feels good, you can gently press on your elbow to increase the stretch.
5. Hold for 15 seconds, then switch sides and repeat.
6. Do two or three 15-second holds per side.  

Seated Stretch #4: Behind-the-Back 

This simple movement is more effective than it looks. When you do it gently and consistently, it helps maintain and improve your shoulder mobility.  

How to do it:

1. Sit tall in a chair with your feet flat on the floor.
2. Let both arms hang down at your sides. Keeping your shoulders back and down away from your ears, place the back of one hand on the small of your back.
3. Hold for 15 seconds, then switch sides and repeat.
4. Do two or three 15-second holds per side. 

Seated Stretch #5: Figure-4 

This pose stretches the deep hip muscles to help combat lower-body tightness and back pain. It targets the areas that often get tight due to long periods of sitting, especially in people with sciatica. 

How to do it:

1. Sit tall in a chair with your feet flat on the floor.
2. Cross one ankle over your opposite thigh, just above your knee.
3. Gently press the knee of your raised leg down toward the floor, allowing your torso to lean forward slightly as you do.
4. Hold there for 15 seconds, then switch sides and repeat.
5. Do two or three 15-second holds per side. 

Seated Stretch #6: Shin Stretch 

This gentle move relieves tension through the front of the lower leg to help ease shin splits and improve ankle mobility.

How to do it:

1. Sit tall in a chair with your feet flat on the floor.
2. Slide one foot in until it’s in line with your hips — either bringing it underneath the seat of the chair or beside it.
3. Point your toes and place the top of your foot on the floor.
4. If it feels good, gently apply pressure to the top of your foot to increase the stretch.
5. Hold for 15 seconds, then switch sides and repeat. Do two or three 15-second holds per side. 

Recommended viewing: 10-Minute Total-Body Seated Stretching Routine

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