Q4_Fall_2016_AlertDiver

NOTE:

To avoid an increased risk of decompression sickness, DAN

recommends that divers avoid strenuous exercise for 24 hours after making a dive.

During your annual physical exam or following any changes in your health status, consult your physician to ensure you have medical clearance to dive.

3. Lift the leg as high as you can, and cross it laterally

over your foot on the ground.

4. Lift the leg as high as you can, and return it back

over your foot to the position in step two.

5. Complete 5-20 repetitions, and switch legs.

Tips:

1. Maintain tight abdominals to keep your trunk in a

table-top position.

2. Fold a mat or towel under your knees and/or the

palms of your hands to alleviate pressure as needed.

Challenge:

Try to hold the highest position of each

repetition for 2-3 seconds.

Unfortunately, as we age we lose flexibility. Reduced

flexibility has a direct impact on mobility and can lead

to knee pain. Fortunately, this is reversible.

It is important to stretch the muscles surrounding

your knee every day, if possible. You can stretch the

muscles that support the front, back and sides of your

knees. The most common sources of tightness, and

therefore pain, are on the lateral side (outside) and

back of the knee.

The following exercises stretch the muscles

surrounding your knee and can (should) be done

every day.

STRAP HAMSTRING STRETCH

1. Lie on your back with a towel, strap, belt or rope.

2. Place the strap around the arch of your foot, and

hold one end in each hand.

3. Pull your foot as high as possible, and hold for

20-30 seconds.

4. See if you can pull a little farther, and hold for

another 10 seconds.

STRAP ILIOTIBIAL (IT) BAND STRETCH

1. Lie on your back with a towel, strap, belt or rope.

2. Place the strap around the arch of your foot, and

hold one end in each hand.

3. Pull that foot across your body as far as possible,

and hold for 20-30 seconds.

STRAP ADDUCTOR STRETCH

1. Lie on your back with a towel, strap, belt or rope.

2. Place the strap around the arch of your foot, and

hold one end in each hand.

3. Pull the same foot away from your body as far as

possible, and hold for 20-30 seconds.

Tip: Try to keep both hips on the ground. This is

particularly important during the IT band and

adductor stretches.

Challenge:

Move the strap closer to your toes, and you

will feel the stretch more in your calves.