1. Come On In, The Water is Fine
The buoyancy of water makes it one of the best mediums to maintain flexibility or regain lost flexibility. Even people who have been unable to exercise for years find that swimming helps them get limber. Many physical therapists recommend swimming for people recovering from accidents or joint replacement. Rheumatologists recommend swimming as the preferred exercise for people suffering from inflammatory diseases like arthritis and lupus. Warm water is preferred to help people limber up and is much more comfortable for exercising stiff limbs.
2. Rock N' Roll
Begin flexibility training by doing range of motion exercises while in the pool. Range-of-motion exercises help move each joint in your body individually. Move each joint in the direction it should move, but don't force movement. To move your ankle in a full range of motion, point the toes downward then upward and move the ankle in a circular motion, both in a clockwise and counter-clockwise direction. Begin each flexibility session with range of motion exercises for every joint in your body; begin with the neck, then shoulders, elbows, wrists, hips and thighs, knees and ankles. Use gentle but purposeful movements to increase flexibility in your joints.
3. Bend and Stretch
Reach for the stars by stretching while you're in the water. After you've done the range of motion exercises for your joints, stretch your arms above your head then from side to side. Standing in water deeper than your waist, move your body forward at the waist, then arch backwards. Gently move your upper body from side to side, bending at the waist. Move your leg from front to back, then move it side to side. It may be easier to hold onto the edge of the pool for some exercises, especially when you first start stretching exercises.
4. Just Kickin' It
After the initial range of motion and stretching exercises, begin flexibility training by walking in the water. Walk across the width of the pool a few times, then try to run in the water. Running in the water helps build strength and endurance as well as flexibility. Practice kicking by holding onto the edge of the pool while kicking in an up and down movement. After you feel limber, swim across the width of the pool, using your arms and legs. Continue with flexibility exercises until you can swim laps the full length of the pool. Maintain your flexibility by swimming every day.
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