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- Working Out Hard Lately? Protect Your Joints and Muscles With This Stretch Sequence
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.
Exercises:
- 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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Low Lunge Hold Right
- Start with your right foot in front of you, getting into a low lunge.
- Bring your left knee to the floor and slowly bring your body closer toward your front foot, placing your right hand on your knee and your left hand on the mat.
- Hold this stretch for 90 seconds to two minutes.
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1/2 Split Right
- From your low lunge, shift your weight back and straighten your right leg as much as possible, bringing your toes off the floor as you flex your foot.
- Lean forward and place your hands on either side of that front leg for a nice stretch.
- Hold this stretch for 90 seconds to two minutes.
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Low Lunge Hold Left
- Start with your left foot in front of you, getting into a low lunge.
- Bring your right knee to the floor and slowly bring your body closer toward your front foot, placing your left hand on your knee and your right hand on the mat.
- Hold this stretch for 90 seconds to two minutes.
POPSUGAR Photography
1/2 Split Left
- From your low lunge, shift your weight back and straighten your left leg as much as possible, bringing your toes off the floor as you flex your foot.
- Lean forward and place your hands on either side of that front leg for a nice stretch.
- Hold this stretch for 90 seconds to two minutes.
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Thread the Needle
- Begin on all fours, with your toes on the mat and heels lifted off the floor.
- In one fluid movement, bend your right elbow and thread your left arm across your chest as you bring your left shoulder and ear to the mat.
- Hold this stretch for 90 seconds to two minutes before coming back to center and switching sides.
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Sphinx Pose
- Come onto your belly with your legs behind you.
- Place your forearms on the mat so your elbows are directly underneath your shoulders. Keep your hips resting on the floor as you gently press your chest away from your hands.
- Actively roll your shoulders away from your ears, elongating the neck. Gaze in front of you to deepen the stretch.
- Hold this pose for 90 seconds to two minutes.
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Twisted Recline Pigeon
- Lie flat on your back and make a figure four with your legs as if you were going to get into recline pigeon pose. (NOTE: This is from the first stretch workout.) Take the right leg and cross it over the left, with the right ankle on top of the left knee.
- With your left hand on the right knee, gently pull over to the left side. Turn your head to the right and keep your right arm extended out on the mat.
- Your torso should lift slightly off the mat. Try to get your right foot flat on the mat (or as close to it as possible), with the outer side of your left foot flat against the mat.
- Hold the stretch for 90 seconds to 2 minutes and switch sides, taking the left leg and crossing it over the right, with the left ankle on top of the right knee.
- With your right hand on the left knee, gently pull over to the right side. Turn your head to the left and keep your left arm extended out on the mat. Try to get your left foot flat on the mat (or as close to as possible) with the outer side of the right foot flat against the mat.
- Hold the stretch for 90 seconds to 2 minutes.
