It is very important to do stretches after a very energetic water aerobic routine. Stretching will not only help your heart rate and blood flow slow down, but it will also prevent cramping and it will decrease your chances of getting muscle injury.
The first thing to do before you even begin stretching is to cool down. You can swim a bit in a leisurely pace, or you can walk one length of the pool until you feel your heartbeat goes slower.
After this, you can do bubbles. Take a deep breath and go underwater. Blow out all the air in your lungs before resurfacing. Do about 10 counts, or until you feel more relaxed.
Start with your neck
Lower your chin to your chest. Keep this for 30 seconds. You should feel a stretch Slowly roll your head to your right until you feel a stretch on the left side of your neck. Hold for 30 seconds.
Roll your head back to the middle before rolling it to the left. This time, you should feel the stretch on the right side of your neck.
Again, hold for 30 seconds. Lastly, gently tip your chin up. The front of your neck should be stretched. Hold for 30 seconds before letting your neck relax to a neutral position.
Stretch your arms and shoulders
Stand up straight. Slowly and gently roll your shoulders forward. Do this for 8 counts. Then roll your shoulders backward for another 8 counts.
Next, lift both your arms up. Stretch your arms as if you are trying to reach the ceiling with your fingertips. Hold for 30 seconds.
Don’t forget to breathe in and out. Gently, bring your arms to your sides. Next, grasp your hands behind your back and lift them.
Make sure that your arms are straight. To feel a better stretch, try to lean forward little by little until you feel the stretch that you like. Hold for 30 seconds before resuming a standing position.
Stretch your back
Simply stand next to the pool wall. Make sure that your feet are parallel to it. Place both hands flat on the wall, about shoulder-width apart from each other.
Gently twist your torso to one side until you feel a stretch. Hold this position for 30 seconds then slowly face the wall again. Twist the other way and hold again for 30 seconds.
Stretch your legs
Bend your right leg behind you. Grasp your foot so that it is pressed against your buttocks. You should feel the stretch in your quadriceps, or the group of muscles in front of your thigh.
Hold this position for 30 seconds. Switch to your left leg, and again hold the stretch for another 30 seconds. You can do this beside the pool wall so that you can place one hand on it for balance.
Just a few reminders- relax while performing stretches. Make sure you get enough oxygen throughout your body by breathing deep and slow.
Keep your focus on your muscles and make sure they are stretched adequately. Do not bounce. However, make sure to take note of any sudden pain you feel during stretching.
When this happens, relax and ease off a bit; it means that you are overdoing it. Continuing while you feel pain might cause your muscles to tear.
Comments are closed, but trackbacks and pingbacks are open.