Stretching is a vital element of any workout, including aquatic workouts. Not only does stretching prepare our muscles for work and prevents muscle injuries, but it also improves blood circulation by reducing muscle pressure on blood vessels. Stretching keeps our muscles healthy and flexible. It increases oxygen delivery to our working muscles. Beside many other benefits.
Always stretch before, during and after any workout. While stretching, focus on the working muscles in your fitness program. So if you are doing aqua squats for example, stretch your Quadriceps. Deep breathing is also important during stretching.
When you stretch a muscle, you must hold for at least 8 seconds for your stretching to be effective.
Always stretch before, during and after any workout. While stretching, focus on the working muscles in your fitness program. So if you are doing aqua squats for example, stretch your Quadriceps. Deep breathing is also important during stretching.
When you stretch a muscle, you must hold for at least 8 seconds for your stretching to be effective.
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Deltoid Stretch:
Bend your arm across your upper chest and push your elbow in with your other hand until you feel the stretch in your deltoid. Hold for 10 seconds for each arm. |
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Triceps Stretch:
Bend your elbows over your head head and place your hand in the middle of your back then gently push your elbow down with your other hand until you feel the stretch in your triceps. Hold for 10 seconds for each arm. |
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Neck Stretch
Put one hand on your head and gently pull your head to the side until you feel the stretch in your side neck muscles and keep your other arm straight (down or to the side). Hold for 10 seconds on each side. |
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Lower Back, Hamstrings and Calves Stretch:
Put your feet in front and stand on your heals. Reach forward with your arms while holding the pool noodle and lean your torso forward. Feel the stretch in your lower back, hamstrings and calves. Hold for 10 seconds. |
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Upper Back and Inner Thighs:
In standing position, spread your legs wide enough to feel the stretch in your inner thighs. Hold the noodle with straight arms. Lean your torso all the way forward and reach with your arms until you feel the stretch in your upper back as well. Hold for 10 seconds. |
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Chest and Inner Thighs:
In standing position, spread your legs wide enough to feel the stretch in your inner thighs. Hold the pool noodle with your arms behind you and feel the stretch in your chest muscle. Hold for 10 seconds. |
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Quadriceps Stretch:
In standing position, hold the side of the pool (or hold the noodle) with one hand. Bend your far knee and pull your foot up toward your bottom until you squeeze your hamstrings and feel the stretch in your quadriceps. Close both your knees together and keep your back straight. Hold for 10 seconds on each side. |
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Outer Thigh:
In standing position, hold the noodle with one hand. Hold your close knee with your other hand and push your knee in, toward your other leg. Feel your outer thigh muscles and hold for 10 seconds for each leg. |
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Calves:
In standing position, hold the noodle with both hands in front of your body. Put one foot behind and stand on your heel until you feel the stretch in your calves. Hold for 10 seconds for each leg. |
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Oblique Stretch:
In standing Position, raise your arms above your head and move your upper body all the way to one side until you feel the stretch in your oblique. Hold for 10 seconds and repeat on the other side. |
Well that's it for now. The above examples should cover all the major muscle groups. If you want more examples feel free to submit a request via Contact Tab
