Submerge into aquatic wellness in this aquatic fitness class routine that focuses on hip and shoulder joint mobility, as well as strength and flexibility for both the upper and lower body muscles.
Cardio and muscle conditioning are what most people think of when they think of fitness. However, total wellness requires more than just cardio that leaves your class members breathless or muscle conditioning that leaves them sore the next day. Joint mobility and muscular flexibility are equally important in the fitness spectrum so that your class participants can be the best version of themselves. Mobility, strength and flexibility are the framework for a healthy and active lifestyle.
Aquatic Fitness Exercises-at-a-Glance
The Deep Flex RX water fitness video is just over 30 minutes in length and features 6 exercise segments. A pool noodle and flotation belt are required for deep water, but this routine can be adapted to shallow water with just a noodle. A cheaper “Dollar Store” noodle is recommended. Avoid using large, dense noodles, particularly when standing on the noodle. An important take-away of this video is the benefit of simply hanging vertical in deep water. Freed from gravity, the spinal cord elongates and provides relief for those who suffer from spinal compression issues. Educate your students about this and treat them to some zero gravity back hab.
Exercise Segment 1: Hip Mobility
The pool noodle is not used in this segment. The objective is to move the ball and socket hip joint in all directions for optimal joint elasticity.
Exercise Segment 2: Shoulder Mobility
The shoulder joint is also a ball and socket joint and can move in 360 degrees. If it can, it should, to maintain optimal range of motion. A seated, straddled position on a pool noodle in this segment allows for greater focus and precision on the arm movements.
Exercise Segment 3: Lower Body Strength
This segment begins by standing on the noodle with the right foot. Avoid using a dense noodle. The right leg performs movements that are buoyant resisted, while the left leg performs movements that are drag resisted. Halfway through, the noodle is then switched to the left foot.
Exercise Segment 4: Upper Body Strength
The pool noodle is used in this segment for handheld buoyant and drag resisted exercises that target several of the major muscle groups in the upper body.
Exercise Segment 5: Lower Body Flexibility
In this segment, the right foot is once again placed on the noodle. Avoid using a dense noodle. Rather than use the noodle for buoyant assisted stretches, the noodle is used as a core stability challenge while the left leg performs a variety of leg stretches. Halfway through, the noodle is then switched to the left foot.
Exercise Segment 6: Upper Body Flexibility
The pool noodle is once again straddled in a seated position so that the lower body is stable while the upper body performs a series of dynamic and static stretches.
Watch Mark talk more about the inspiration behind creating this video and the then read on regarding the importance of maintaining mobility, strength and flexibility.
Mobility
Failure to move a joint through its full range of motion results in a loss of elasticity, which limits your movement, makes you more prone to injury and eventually causes chronic stiffness and pain. As an AEA Arthritis Foundation Program Leader, I am aware of the importance that joint health plays in the day-to-day living of our class members. Therefore, I strive to include joint range-of-motion exercises in many of my videos, and I encourage you to do so as well.
Strength
Muscular strength and endurance is equally important in activities of daily living (ADLs).
Without muscular strength, our class members struggle with daily activities that require lifting, pushing, pulling, opening, closing and more. Without muscular endurance they fatigue much more quickly with any kind of physical activity.
Flexibility
As we age our muscles and tendons and ligaments become less flexible if we don’t participate in stretching activities. A lack of flexibility makes our class members much more prone to injury, which sidelines them from physical activities, including attending your class.
In closing, I hope that regardless of the age or fitness level of your class members, Fitmotivation videos are helping you include more total body wellness in your classes, including exercises for joint mobility and muscular flexibility.