Submerge into aquatic wellness in this 30-minute deep water fitness routine that focuses on hip and shoulder joint mobility, as well as strength and flexibility for both the upper and lower body muscles. This shorter water exercise video is perfect for combining with another pool workout using the app playlist feature, or for those days you want a gentler exercise experience.
Cardio and muscle conditioning are what everyone thinks of when they think of exercise. However, total wellness requires more than just cardio that leaves you breathless or muscle conditioning that leaves you sore the next day. Joint mobility and muscular flexibility are equally important in the fitness spectrum. Mobility, strength and flexibility are the framework for a healthy and active lifestyle.
Pool Workout-at-a-Glance
Deep Flex RX 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. 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.
Exercise Segment 1: Hip Mobility
The pool noodle is not required 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 elasticity. Straddling 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. 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. 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 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 well aware of the importance that joint health plays in day-to-day living and so I strive to include joint range-of-motion exercises in many of my videos.
Strength
Muscular strength and endurance is equally important in activities of daily living (ADLs).Without muscular strength we struggle with daily activities that require lifting, pushing, pulling, opening, closing and more. Without muscular endurance we 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 us much more prone to injury, which sidelines us from physical activities and our exercise routine.
In closing, I hope that regardless of your age or fitness level, Poolfit videos are helping you develop a greater appreciation for total body wellness that includes exercises for joint mobility and muscular flexibility.
Is Poolfit helping you improve your overall wellness. If so, please consider leaving a review in the App Store or Play Store. There are lots of people wondering if water exercise could help them, and your nice review could encourage them to give it a try.