15-Minute Wall Cool Down & Stretch

Sunday, December 27 2020

Looking for New Year’s Resolution ideas?  Improving muscular flexibility and range of motion would be an excellent goal for 2021.  Poolfit is doing its part by releasing three cool down & stretch routines that can be used whenever you want to treat your students to extra stretching. The 15-Minute Wall Cool Down & Stretch uses the pool wall for stability and flexibility creativity. 

The Wall Cool Down & Stretch video follows the 15-Minute Water Exercise Stretch that was posted in October 2020 and featured traditional stretches performed in shallow water.  The October video was meant to serve as a baseline, providing education on basic stretches for the major muscle groups of the body.  The wall version was designed to add more variety into a stretch routine.  The Wall Cool Down & Stretch was filmed in deep water but can be done in either depth.  This new flexibility routine features rhythmic stretching with one hand holding the wall, combined with static stretches that are enhanced using the stability the wall provides.  The inclusion of the rhythmic movement provides a cool down in addition to stretching.

Instructors and participants will enjoy the variety and the enhanced flexibility that the wall provides.  The inspiration for this video came from the short wall stretch I did at the end of the Pool Jogging & HIIT workout video.  The combination of rhythmic movement and static stretching at the wall was so enjoyable I decided to make an extended version. 

Static stretches performed at the pool wall benefit from the stability the wall provides, notably the ability to anchor one or both feet on the wall.  This stabilization allows you to progress deeper into stretches, enhancing flexibility gains.  Depending on the pool surface, gripping the pool wall can be uncomfortable and you may want to consider the use of webbed gloves for this wall cool down and stretch.

Improving flexibility goes a long way toward improving quality of life.  Tight muscles can make you more prone to injury and result in decreased range of motion (ROM).   The loss of ROM can lead to stiffness and pain that impacts activities of daily living.  Read the blog – 15-Minute Water Exercise Stretch – to better understand the importance of stretching and WATCH the video below.

Stay tuned.  In January we will be posting another 15-minute video dedicated to flexibility.  The Ai Chi Yoga video combines Ai Chi (water Tai Chi) with static yoga poses for an ideal blend of rhythmic and static stretching. 

Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.