Working Out Hard Lately? Protect Your Joints and Muscles With This Stretch Sequence

POPSUGAR Photography / Matthew Kelly / Westend61

It’s easy to skip out on stretching, especially when you’re pressed for time. That’s why Charlee Atkins, CSCS, founder of Le Sweat, built stretch workouts into the schedule for POPSUGAR’s 4-Week Workout Challenge. “There’s a lot of value in taking the time to stretch and working on your mobility,” Atkins said. “Most injuries and tightness that come along in fitness are in the lower back, shoulders, hips, ankles, and knees. By taking the time to stretch, you can protect these joints and feel the difference in future workouts.”

It can be hard to slow down and stretch when you’re so focused on your goals, but it’s necessary. Put your energy into these moves the same way you would any other exercise to get stronger and breathe some much-needed relief into those muscles that have been working so hard for you.

20-Minute Stretch Workout For Injury Prevention

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


  • Low lunge hold right
  • 1/2 split right
  • Low lunge hold left
  • 1/2 split left
  • Thread the needle
  • Sphinx pose
  • Twisted recline pigeon
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