How to Perform Water Aerobics to Increase Flexibility

The water is a great place to stretch and lengthen the muscles, because buoyancy makes the body lighter. Stretches that would be too difficult on land are pretty easy in the water.

Difficulty:

Easy

Instructions

Things You'll Need

• Running Shoes
• Swimming Trunks
• Swimsuits
• Water Shoes
• Aquatic Dumbbells
• Athletic Gear

1. Begin in shallow water; the water level should fall between your rib cage and armpits.

2. Jog, kick your legs, do jumping jacks and lift your knees, all at a low intensity, for 8 to 10 minutes to raise body temperature.

3. Stretch your calf muscles by putting both hands on the side of the pool and pointing your right toe behind you. Simultaneously bend your left leg, and roll from the right toe to the heel. Lean into the pool wall and keep your right heel on the floor. Hold for 20 to 30 seconds. Keep your right heel where it is and bend your right knee slightly, only about an inch. The stretch will shift closer to the Achilles tendon.

4. Stretch your hamstrings by sitting back like you're resting on a bench and taking your right foot in both hands or holding on to the calf muscle. Extend the leg to the front. Keep a slight bend in the knee.

5. Stretch your quadriceps and hip flexors by standing with your feet 2 to 3 inches apart. Raise the right heel to the buttock and hold the top of the foot with your right hand. The knees are side by side and the right kneecap faces the floor. Press your hips forward.

6. Stretch your arms and upper back by sitting back like you're resting on a chair and extending your arms forward, thumbs to the ceiling. Lengthen your arms.

7. Stretch your lower back by starting in a standing position and hugging your right knee into your chest. The supporting leg is slightly bent. Switch sides.

Tips & Warnings

• Hold each stretch for 20 to 60 seconds.

• Always stretch both right and left sides.

• Don't bounce or force the stretch. Go to the first point of tension or resistance, and then hold.

• Between stretches, jog or do jumping jacks to stay warm.

• Move slowly in and out of each stretch.

• Breathe deeply and rhythmically; focus on the muscle that is being stretched.

• Relax and let your body move with the gentle motion of the water.

• People with a condition that may impair their ability to perform an exercise should consult their physician before attempting the exercise.