Final Stretch (5 – 10 minutes)
The Final Stretch gives participants the opportunity to increase range-of-motion (ROM) with deeper stretching.
- Submerge the joint or body part for maximum ROM.
- Include all major and minor muscle groups, focusing on effective breathing techniques and slow exhalations for flexibility gains.
Sample Final Stretch Exercises
Chest stretch – use splashboard for stability and support
- Use dynamic, moving stretches in cooler water
- Static holds can be added to the Final Stretch segment in warmer pool temperatures
- Option to add gentle bounce for warmth
Final Stretch Tips
- Your pool’s temperature determines whether you will use dynamic stretching, static stretching or a combination.
- In cooler water utilize dynamic stretching. “Moving” stretches may be more comfortable so that the body does not become chilled.
- In warmer water utilize static stretching. Stretches may be comfortably held for longer durations of time (i.e., 10 – 30 seconds).
- In SilverSneakers Splash, instructors can most often effectively use dynamic stretching during this segment and add static stretches when appropriate.
- Moving the upper body while performing lower body stretches (and vice-versa) is recommended, especially in cooler pools.
- Submerge the joint or body part when stretching for maximum range of motion.
- Stretch the entire body from head to toe, focusing on effective breathing techniques and slow exhalations for flexibility gains.
- Mind, body and breath integration:
- Practice relaxation long exhalations trigger the parasympathetic nervous system response to facilitate stress relief and relaxation. Lengthened exhalations also help to decrease residual volume air and increase tidal volume, the amount of air that moves in or out of the lungs with each respiratory cycle.
- Mind, body and breath integration:
