How to Stretch After Water Aerobics Sessions

Water aerobics class is over and you're ready to wind down. In addition to stretching before class, it's important to stretch afterwards to keep your muscles flexible. As athletes are fond of saying, "A long muscle is a strong muscle." Aerobic exercise depends on the muscles using oxygen. Afterwards, 3 gentle stretches can restore flexibility while the muscles are still warm from the workout.

Instructions

Difficulty: Easy

1. Stretch your calves. Step up onto the edge of a stair or other step with your toes and allow your heel to hang off. Gently lower your body until your calf muscle is stretched. Only go as far as you can and still remain comfortable. You shouldn't force a stretch. Repeat the stretch 10 times on each leg.
2. Limber up your shoulders. After a water aerobics session, upper arms and back can really feel tight from the workout, especially if hand weights were used. Relax these important muscles by grasping your hands behind your back and lifting them, arms straight. You may bend forward if you want to get a really good stretch through the shoulders.
3. Loosen up your leg muscles with a simple "V" stretch. Sit on the floor and spread your legs as far as they will comfortably go and gently lower your head, alternately, to each leg and to the middle. Use only a slow steady stretch, no bouncing.
4. Perform stretches while remaining relaxed. Keep your breathing deep and slow. Concentrate on the muscle growing longer and stronger.

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