Pool Stretches Benefit Mind and Body 

Who likes Aqua Stretch classes? 

Aqua Stretch is for men and women 18 years and older who want to improve their flexibility, balance and mobility. This class is very relaxing and joint friendly. Some people prefer this type of stretching over stretching on the land since water helps support your body’s weight and creates less stress for your joints.  

What is an Aqua Stretch class? 

This is a 50-minute stretching class that improves your flexibility, mobility and balance. All of the exercises that improve your range of motion take place in the pool and have benefits that transfer to your life on land. 

Exercises call for participants to reach certain ways and turn certain ways just to open up your body. This is especially helpful to counter our standard daily habits of sitting at a computer, game box or phone for work, school and play. Sitting and sedentary lifestyle results in compression because the body is closed when in a rounded forward position. Our muscles, joints and yes, even our posture, all benefit when we open up our body with movement and stretching.  

The Aqua Stretch instructor will take you through a lot of exercises that over time help your body to move better. Various exercises that take you through a range of motion will help improve your thoracic, hip and shoulder mobility. 

There is an upper back stretch where the instructor coaches members to grab their right wrist with their left hand and gently pull the right arm up, over the head and to the left side a little bit. You will feel this stretch in your upper back and right shoulder (posterior) and the right side of your body (upper lats). After holding this stretch to a count of several seconds, it’s time to repeat the process on the other side. 

To help increase your thoracic mobility, stand in the water and extend both hands in front of you at shoulder level. Open up one side by moving that hand slowly all the way to the side while your head and your gaze follow the hand. Remember to keep your other hand in place extended to the front. This is a slow movement that you will repeat for three to four repetitions before alternating to the other side.  

Hip mobility can see improvements simply by drawing leg circles in the water. Stand in the water and slightly bend one knee to lift that foot off the pool floor. Do a leg circle from your hip joint then reverse the circle. If it’s too easy, try to make a slightly larger circle as long as you can keep your balance. Repeat the forward and reverse circles several times one leg before doing an equal number of repetitions with your other leg.  

Shoulder mobility exercises can range from very simple to complex. Simple shoulder rolls have benefits for shoulder mobility. Increase the exercise complexity for even more benefits, like when you move your scapula. Stand up in the water with your arms straight in front of you like you’re going to give a high five or you’re signaling a stop sign. Move your hands forward about an inch to protract your scapula (shoulder blades), then move your hands back about an inch to retract your scapula (shoulder blades).  

Stand in the water with your arms straight out in front of you, then open your chest as you move your arms to each side and toward your back so your shoulder blades come together. Move your arms slowly toward each other again. As you do this, be mindful and aware of your current surroundings as you think about the movement. Visualize it as you feel your muscles working. Create a mind-muscle connection when you are present with yourself in the moment and not distracted by eternal factors. 

As for balance, your instructor will lead you to stand on one foot for a few seconds in the pool. Core strength is a major component of balance and your core gets exercise here, too. So balance on one foot and sway your arms in the water. If you tip or lean or fall off balance, stabilize yourself by gently touching your other toe to the pool floor, then lift that foot again. Do a few repetitions on one foot before you move to the other foot.  

Aqua Stretch also includes stretches for your calves and lower body. Go to the pool wall. Grab the edge of the wall and walk your feet up the wall with your feet flat on the wall. Feel the stretch in your calves. While you are holding the edge, separate your feet wide and shift your body weight over to one side. After a few seconds, shift your weight to the other side and hold again. How do your calves feel now? 

This class is not prechoreographed, with different combinations and stretch routines each and every class. The instructor coaches the stretches while playing mellow, light background music that is peaceful and relaxing. 

Where and when does the class meet? 

Aqua Stretch meets in the pool at the North and South WK Fitness & Wellness Centers in Shreveport.  Look for the interactive class schedule on this website.  

Why do Aqua Stretch? 

While doing water stretches of many kinds, class members are able to relax their mind and body. This can be a good recovery class if you’ve just taken a higher intensity water or aerobics class. Taking your body through certain ranges of motion can result in reduced amounts of pain for the next several hours. One member said she did not experience her regular knee pain for more than 24 hours after an Aqua Stretch class. Come feel the benefits that intentional stretches can offer the mind and body.