Soothe Sore Muscles and Improve Your Flexibility With This Quick and Simple Stretch Workout

Published on Feb 24, 2021 at 9:07 PM

POPSUGAR Photography | Matthew Kelly

Cardio and strength training are an important part of any workout plan, but recovery is essential — and stretching is too often the first thing we let slide. "You should be doing mobility exercises five to seven days of the week," explained Le Sweat founder Charlee Atkins, CSCS, who created this stretching sequence for POPSUGAR's 4-Week Workout Challenge. "Not only will it help you prevent injuries, but it will also enhance your performance in your workouts."

You should still warm up and cool down on your cardio and strength days, but adding this stretch workout midweek can help improve your flexibility and range of motion, allowing you to push yourself when it really counts.

20-Minute Stretch Workout For Recovery

Directions: Hold each stretch for a minimum of 90 seconds or up to two minutes. Complete the entire circuit.

Exercises:

Bear plank hold
Adductor stretch
Recline pigeon
Spinal twist
Puppy pose

Bear Plank Hold

Begin on all fours with your hands directly below your shoulders and your knees beneath your hips.
Keeping your core engaged and your back flat, lift your knees so they're hovering over the mat.
Hold this pose for 90 seconds to two minutes.

Adductor Stretch

Start in a kneeling position. Extend your right leg directly out to your right side and place your hands down on the mat.
This stretch should be felt on the inner thigh of your right leg. Tuck your hips in for a deeper stretch.
Hold this stretch for 90 seconds to two minutes before switching sides.

Recline Pigeon

Lie flat on your back. Raise your legs so your knees are bent at a 90-degree angle; keep your feet flat and toes pointed toward the ceiling.
Place your left ankle behind your right knee, and wrap your hands around your right thigh, pulling the knee toward your chest for a nice stretch.
Hold this pose for 90 seconds to two minutes before switching sides.

Spinal Twist

Lie on your back and bend both knees into your chest. Extend your arms in cactus position with your elbows at right angles, palms facing up.
Cross your right leg over your left, and slowly lower both knees to your left side. Bring your knees as close to the ground as you can, and turn your head to the right. Rest your left hand on top of your right knee.
Hold this stretch for 90 seconds to two minutes before switching sides. This time, you'll cross your left leg over the right, and lower your knees to the right side, as you turn your head to the left.

Puppy Pose

Start on your knees on the mat, sitting back on your heels.
Lift yourself off your heels, placing your toes on the mat as you stretch forward. Reach your arms out wide to both sides and pop your butt up in the air, feeling the stretch in your shoulder blades through your torso. (Think of this move as a mix between downward facing dog and child's pose.)
Hold this pose for 90 seconds to two minutes.