Hopping into the hot tub is often motivated by a need to relax. You sink into the seats, adjust the diverters, and allow the hot tub jets to alleviate your aches and pains.
But a hot tub can also be a place to be proactive and get a deeper sense of relief. By stretching in your hot tub, you can take advantage of water’s natural properties and the temperature. Buoyancy allows you to get deeper into the stretch, while the warm water improves circulation.
Decrease stiffness, improve your posture, and manage stress with an effective stretching routine in your hot tub.
And if you are sitting — at your desk or on the couch — while reading this blog post, you might be experiencing tightness or soreness in your hip flexors.
The hips are a vital muscle group. They assist in walking, kicking, bending, and twisting. But we can experience tightness in this muscle group, whether it’s from sitting at a desk, arthritis, or exercise-induced soreness.
A regular stretching routine that focuses on your lower body can help loosen your hip flexors and alleviate aches and pains.
With a hot tub by Master Spas, you can experience the benefits of stretching in the soothing, relaxing waters.
Benefits of Stretching
Stretching can often feel like an afterthought. It’s the last part of a group exercise class and, for time-pressed participants, the perfect time to start putting away equipment. Or, the time you would spent stretching at the end of the day is taken up by other commitments.
But making stretching a priority can help you feel — and move — better.
According to the American Council on Exercise, the benefits of stretching include:
- Increases range of motion and improves the health of your joints
- Alleviates aches and pains associated with exercise
- Improves posture
- Helps you manage stress
- Eases tension and aids in relaxation
- Improves circulation
7 Hot Tub Stretches for Your Lower Body
Many of the lower body stretches that you are familiar with, whether it’s from participating in sports or an exercise class, can be done in water. However, you might find that you can get a deeper stretch or relax more in a hot tub by Master Spas.
These seven stretches target your lower body and help alleviate muscle tension.
IT Band Stretch
Standing in the center of the hot tub or swim spa, step forward and cross one leg over the other. Try to line up the toes. Holding the side of the spa, reach up and over with your arm. Hold for 30 seconds before switching sides.
With a tall spine, relax into a therapy seat of the hot tub. Bring knee into the chest. Alternately, stand in the center of the hot tub and bend the hip and knee to 90° while keeping upright posture and buttocks tight on standing leg. Hold for 30 seconds and alternate legs.
Opposite Knee to Chest
Lift one knee towards opposite shoulder. Gently squeeze the lower leg to get the most out of the stretch without putting stress on the joints. Standing or seated, hold for 30 seconds. Repeat on the other leg.
Heel to Butt
Standing in the hot tub, bring your heel towards buttocks. Be sure to keep the thigh vertical. Use the edge of the spa for balance, if necessary. Do your best to hold the stretch for 30 seconds before alternating legs.
Crossbody Straight Leg Raise
Step forward, slowly kick other leg forward and across body, while keeping knee straight and chest forward. Keep upright posture. Alternate legs.
With good posture, sit in one of the hot tub seats. Rest an ankle on the opposite knee. Depending on your mobility, gently press on your thighs and lean forward. Hold 30 seconds for each leg. Repeat three times.
Holding the side of the hot tub or swim spa, extend one leg straight back, placing your heel on floor. Lean forward until you feel the stretch in the calf. Hold 30 seconds for each leg. Repeat 3 times.
Disclaimer: Always consult a doctor before beginning an exercise or movement-based program.