Akwa POOL TOOLS Improve Your ROM: On the Wall By Stephanie Thielen, BS Photos can be found at the Member’s Only area of the AEA website. The beauty of exercising in the pool is that you have every- thing you need to feel empowered through an aquatic work- out. The water provides resistance to improve muscular strength and endurance. The buoyancy allows freedom of movement and lessens impact to help us work harder with- out less stress to the joints. And the wall, well, the wall keeps the water contained, but the wall also provides a sta- ble place, in an unstable environment, to add dimension to your workout. The wall is your safety net. A stable surface that you can grip, grab onto, push off, push into, use for balance, use for anchoring, for cardio, strength, and in this case, stretch- ing. These five tips can help you make the most out of your stretching exercises. 1. Connected Pathways: Just like the song says, “Dem bones, dem bones…the thigh bone is connected to the hip bone”, the body is connected not just bone to bone but through pathways of soft tissue from head to toe. When stretching one part of the body, you are influenc- ing other areas throughout the pathway. 2. We Are Not Created Equal: While many group exer- cises classes provide some type of stretching after class, there might be additional stretches that should be done to address individual needs. It’s important to listen and understand your own body and adjust accordingly. 3. Breath In, Breath Out: Deep breathing stimulates the parasympathetic nervous system and this causes the body to relax. Utilize the breath to increase your range of motion. Inhale to prepare and exhale to move into the stretch. As you breathe in, come out of the stretch slightly, then exhale and move back into the stretch. There are over 600 muscles in the 4. 3-D Stretching: human body! Each one has its own origin, attachment, 40 | Akwa | December 2017 / January 2018 and direction on how it’s positioned. Explore movement and try different angles to find the position that works for you. For example, your pectoralis major is connected to your shoulder joint and raising your arm up, out to the side, or moving it behind the body will stretch the muscle in different ways. 5. Improved Mental Performance: When you are focused on quality stretching, a high amount of oxygen and nutrients are delivered to your muscles and organs, including your heart and brain. This increased supply of fresh oxygen and nutrients give your brain a boost of energy, which leads to an improved mental focus and stable mood. The wall is your safety net. A stable surface that you can grip, grab onto, push off, push into, use for balance, use for anchoring, for cardio, strength, and in this case, stretching. An example would be if you wear heels and experience low back strain, the first thought would be to stretch your back, but possibly stretching your calf muscles is just as important. Standing Hip Flexor | Foot on the wall • Stand with your back about one foot away from the wall. • Place your right foot on the wall. • Keeping both knees in line with each other, use the foot to push off the wall to help lengthen the hip flexor and quadriceps. • Hold for 30 seconds then repeat, placing your left foot on the wall. Standing Shoulder Stretch | Hands on the deck or gutter • Stand facing the wall. • Place both hands on the deck or gutter, then cross your right hand over your left.
