Q2-Spring-2016_Alert-Diver

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.

BENT-KNEE SCISSOR HAMSTRING STRETCH

You will feel this stretch higher in the hamstring of your front leg.

1. Step your right foot further forward than in the last stretch.

2. Place your hands on your hips.

3. Bend your right knee.

4. Make sure your weight is in your heel, not your toe.

5. Keep your chest up and shoulder blades down and back.

6. Flex forward, folding at your hips as far as you can.

7. Hold for 20 seconds.

8. Repeat on the opposite side.

Tip: Be sure to have your front foot far enough forward to keep your

knee behind your toe. You can hold onto a secure surface such as a

chair or wall for balance.

PIRIFORMIS STRETCH

The piriformis muscle runs through the gluteal region. A tight

piriformis can place pressure on the sciatic nerve, causing lower-

back and leg pain. This stretch affects both the lower-back and

piriformis muscles.

1. Lie on your back with your knees bent.

2. Place your right ankle on your left thigh.

3. Pull your left knee toward your left shoulder.

4. Hold for 20 seconds, and repeat on the opposite side.

Tip: Make sure you are pulling your knee to your shoulder on the same

side. Try to resist the tendency of the knee to drift toward center.

DEEP PIRIFORMIS/HIP STRETCH

1. Start on your hands and knees with your hands under your

shoulders and your knees under your hips.

2. Keeping your knees in place, swing both ankles to the right.

3. Extend your right leg and step it over your left.

4. Move your hips backward, sliding your right foot back and

bringing your right shoulder toward your left knee.

Tip: Try to keep your left foot from falling behind you.