The use of hot tubs for relaxation and therapeutic purposes has gained popularity over the years. In addition to providing relaxation and stress relief, hot tubs can also be used for stretching and improving flexibility. Stretching in a hot tub combines the benefits of warm water therapy with the advantages of stretching, resulting in a unique and effective way to improve flexibility, enhance circulation, and relieve muscle tension. In this article, we will explore 10 of the best hot tub stretching exercises that can be incorporated into a regular hot tub routine.
- Neck Stretch: Start by sitting on the edge of the hot tub with your feet in the water. Slowly tilt your head to one side, bringing your ear towards your shoulder, and hold for 15-30 seconds. Repeat on the other side. This stretch helps to relieve tension in the neck and upper back, which is often caused by poor posture or stress.
- Shoulder Stretch: Stand in the middle of the hot tub with your arms extended straight in front of you, palms facing down. Slowly lower your arms and let them hang down, while keeping your shoulders relaxed. Hold for 15-30 seconds. This stretch helps to release tension in the shoulders and upper back, which can be caused by sitting or standing for long periods.
- Chest Stretch: Sit on the edge of the hot tub with your arms resting behind you, fingers pointing towards your feet. Slowly lean back, keeping your arms in place, until you feel a stretch in your chest. Hold for 15-30 seconds. This stretch helps to open up the chest and stretch the pectoral muscles, which can become tight from poor posture or repetitive activities.
- Spine Twist: Sit in the middle of the hot tub with your feet in the water and your arms extended straight in front of you. Slowly twist your torso to one side, keeping your arms extended, and hold for 15-30 seconds. Repeat on the other side. This stretch helps to improve spinal mobility and release tension in the lower back.
- Hamstring Stretch: Sit on the edge of the hot tub with one leg extended straight in front of you and the other leg bent with your foot resting against the inside of your thigh. Slowly lean forward, reaching towards your toes, and hold for 15-30 seconds. Repeat with the other leg. This stretch helps to improve flexibility in the hamstrings, which can become tight from prolonged sitting or physical activity.
- Quadriceps Stretch: Stand in the middle of the hot tub with one hand resting against the edge for support. Bend one knee and grab your ankle, pulling your heel towards your glute. Hold for 15-30 seconds. Repeat with the other leg. This stretch helps to stretch the quadriceps, which can become tight from activities such as running or cycling.
- Calf Stretch: Stand in the middle of the hot tub with your hands resting against the edge for support. Step one foot back, keeping the heel on the ground, and slowly lean forward, feeling a stretch in the calf of the back leg. Hold for 15-30 seconds. Repeat with the other leg. This stretch helps to improve flexibility in the calf muscles, which can become tight from prolonged standing or exercise.
- Hip Stretch: Sit on the edge of the hot tub with one foot resting on top of the opposite knee. Slowly press down on the raised knee, feeling a stretch in the hip of the crossed leg. Hold for 15-30 seconds. Repeat with the other leg. This stretch helps to release tension in the hip muscles, which can become tight from prolonged sitting or physical activity.
- Glute Stretch: Sit on the edge of the hot tub with one ankle resting on top of the opposite knee. Slow
- Butterfly Stretch: Sit on the bench with the soles of your feet together and your knees bent out to the sides. Hold onto your ankles and gently press your knees towards the bottom of the hot tub. Hold the stretch for 15-30 seconds to improve hip mobility and stretch the inner thighs.
These stretches and exercises will vary depending on the size of the hot tub and the size of the individual.
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