A recovery exercise that performs quadricep stretching while immersed in water, utilizing the buoyancy and resistance of water to enhance flexibility and promote muscle recovery.
Stand in water at waist to chest level. Bend one leg behind you and grasp your ankle with your hand. Gently pull your heel toward your glutes while using the water's buoyancy to support the movement. Hold the stretch and repeat on the opposite leg.
Begin standing in water with proper depth, core engaged, and ready to perform the quad stretch.
Complete the stretch sequence feeling relaxed and with improved quadricep flexibility.
Use water buoyancy, pull heel toward glutes, maintain balance, control the movement
Losing balance, not using water support, rushing the movement, poor form
Increase stretch intensity, hold longer, perform more repetitions, or add resistance.
Reduce stretch intensity, use shallower water, or perform seated stretches.
Stop if you experience pain in the knees, hips, or quadriceps. Maintain proper form to avoid injury. This exercise requires basic swimming ability and access to water.