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

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.


  • Bear plank hold
  • Adductor stretch
  • Recline pigeon
  • Spinal twist
  • Puppy pose

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