How many times have you came home from a scuba diving trip and felt really sore for a couple days. The reason for this might be several things. You might be getting older, you might not be participating in diving on a regular basis, or you might not be getting the proper exercises. If you do not want to get into bodybuilding to build muscles, you might think of just keeping yourself limbered up to feel good. Here are some stretching routines I use daily.
(1) Shoulder Stretch: Grasp the ends of a towel and stand erect with your arms straight and the towel resting across your upper thighs. Slowly move your hands upward and to the rear, "dislocating" your shoulders and allowing the towel to come to rest across the backs of your thighs. Return to the starting position and repeat the movement 5-8 times. (1) Jogging in Place or Skipping Rope: You can do either of these forms of aerobic exercise for 3-5 minutes, starting with a slow cadence and working up to a reliably quick pace for the last minute or so, but do not over do it at first.
(2) Alternate Toe Touches: Place your feet a bit wider than shoulder width and extend your arms straight out to the sides and parallel to the floor.Bend forward and twist to your left so you can touch your left foot with your right hand. Return to the starting position and repeat the movement to the other side. Alternate sides until you have done 12-15 reps to each side.
(3) Push-Ups: Support your weight on straight arms with your body straight. Lower your body down until your chest touches the floor by bending your arms. Push yourself back to straight arms length. Repeat the movement until you have done as many as you can, and again do not over do it at first, try to work up to at least 25 or more.
(4) Hamstring Stretch: Stand erect with your arms down at your sides and your feet about six inches apart. Bend forward at the waist, reaching down to grasp your angles with your hands. Pull your torso toward your legs until you feel a painful sensation in the back of your thighs (Hamstrings). Back off an inch or so on the stretch and hold this position for 20-40 seconds.
(5) Head Circles: Stand erect with your feet set shoulder-width apart and your hands on your hips. Relax your neck and drop your head forward to your chest. Move your head to the right in a circle to the side, back, left side, and again to the front. Continue this circular movement for 3-5 repetitions. Reverse and do the same number of reps in the opposite direction.
(6) Calf Stretch: Stand about two feet away from a wall facing toward the wall. Place your feet about shoulder-width apart, keep your torso and legs in one straight line, and reach forward to place your hands on the wall at shoulder-height and shoulder-width apart. Try to move your heels toward the floor to stretch your calves. If you can comfortably place your shoes on the floor in this position, you should move your feet about 6-8 inches more away from the wall. Hold this stretched position for 30-60 seconds.
You can do these stretch movements everyday, or when you can work them in your weekly schedule. After staying with these routines for a few weeks, you'll notice the difference the next time you dive.