XS✔ ◾ Moved Benefits up

rules/stretch-at-work/rule.md

@@ -15,7 +15,7 @@ redirects: []
 
 ---
 
-What do devs, designers, accountants and managers all have in common: they spend a lot of time at a desk — sometimes up to 8 hours a day!  
+What do devs, designers, accountants and managers all have in common: they spend a lot of time at a desk - sometimes up to 8 hours a day!  
 
 Sitting for extended periods can lead to chronic pain and tightness in key areas of the body: the hip flexors, chest, and back. These muscle groups become tight and imbalanced, leading to discomfort, poor posture, and potential long-term injuries.  
 
@@ -42,38 +42,38 @@ Here are detailed stretches to target each of these areas:
 
 ### 1. Back - Thoracic spine stretch
 
+**✅ Benefits:** This stretch opens up the chest and shoulders, improving posture and relieving tightness caused by slouching forward.
+
 1. Stand or sit up straight with your feet shoulder-width apart
 2. Interlace your fingers behind your neck and bring your elbows parallel and pointing forward
 3. While keeping your core engaged, slowly bend backward from your upper back, gently pushing your chest out and lifting your gaze toward the ceiling
 4. Hold the stretch for 15-20 seconds and repeat as needed
 
-**✅ Benefits:** This stretch opens up the chest and shoulders, improving posture and relieving tightness caused by slouching forward.  
-
 ::: good img-medium
 ![Figure: Good example - Head behind neck and bend backwards](good-example-stretch-back.png)
 :::  
 
 ### 2. Chest - Chest opener stretch
 
+**✅ Benefits:** This stretch relieves tension in both the chest and back, helping to correct rounded shoulders and ease back strain.  
+
 1. Stand or sit with a straight spine
 2. Interlace your fingers behind your back and straighten your arms, pulling your hands away from your lower back as far as comfortably possible
 3. Lift your chest upward and push your shoulder blades together, feeling a stretch across your chest and upper back
 4. Hold for 20-30 seconds, and repeat a couple of times
 
-**✅ Benefits:** This stretch relieves tension in both the chest and back, helping to correct rounded shoulders and ease back strain.  
-
 ::: good img-medium
 ![Figure: Good example - Chest opener stretch](good-example-stretch-chest.png)
 :::  
 
 ### 3. Hips - Hip flexor stretch
 
+**✅ Benefits:** This stretch lengthens the hip flexors, helping to counteract the tightness caused by sitting.
+
 1. Start by standing with your feet together. Take a big step forward with your right leg and lower your body into a lunge position, with your left knee touching or hovering above the ground
 2. Make sure your right knee is at a 90-degree angle and directly above your ankle
 3. Shift your weight forward into your hips, feeling a stretch along the front of your left hip and thigh (hip flexors)
-4. Hold this position for 20-30 seconds, then switch sides
-
-**✅ Benefits:** This stretch lengthens the hip flexors, helping to counteract the tightness caused by sitting.  
+4. Hold this position for 20-30 seconds, then switch sides  
 
 ::: good img-medium
 ![Figure: Good example - Standing hip flexor stretch](good-example-stretch-hip-flexors.png)