Mobility & Flexibility
Movements designed to maintain or improve range of motion and ease of movement in everyday life.
Benefits
- Increases joint range of motion
- Reduces muscle stiffness and tension
- Improves everyday movement efficiency
- Decreases risk of mobility-related injuries
- Enhances recovery from exercise
- Promotes better posture and alignment
Recommended Exercises
WATER WALKING VARIATIONS
Level 2
Purpose: Improve lower body mobility and joint function
Muscles: Hips, Knees, Ankles, Lower Back
Equipment: None
DYNAMIC ARM CIRCLES
Level 3
Purpose: Enhance shoulder mobility and chest flexibility
Muscles: Shoulders, Chest, Upper Back
Equipment: Optional: Webbed Gloves
WALL HAMSTRING STRETCH
Level 1
Purpose: Lengthen hamstrings and improve hip mobility
Muscles: Hamstrings, Calves, Lower Back
Equipment: Pool Wall
Exercise Guidelines
Mobility and flexibility exercises benefit greatly from the aquatic environment, where warm water helps relax tissues and buoyancy reduces joint stress.
Recommended Parameters:
- Frequency: 3-7 times per week
- Duration: Generally, hold static stretches for 20-60 seconds; perform dynamic movements for 8-12 repetitions
- Intensity: Gentle tension without pain (5-6 out of 10 on effort scale)
- Water Temperature: Ideally warmer (84-88°F/29-31°C) for optimal tissue relaxation
- Timing: Perform dynamic mobility work during warm-up; save deeper stretching for cool-down.
Important Notes:
Never force a stretch to the point of pain. The unique properties of water often allow for greater range of motion than on land, so move gradually into positions. For those with joint replacements or specific medical conditions, consult your healthcare provider about appropriate modifications.