Swim Ring Exercises
A Story by dw817
Sure splashing and playing in the pool is fun, but did you ever consider that it could also be used for daily exercise ? And why in a swimming pool ? Because gravity is reversed !
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SWIM RING EXERCISES
Something I discovered after buying a swim ring
© August 2016 Written by David
Wicker Updated May 2019
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This story is rated: EVERYONE So I have finally moved into this new address and it is just above a public pool that is noisy NOISY !
Now, I control both the upstairs and downstairs but downstairs it is REALLY noisy with kids screaming and then some.
When I first arrived, there were 3 swim rings that anyone could use in the pool.
The first ring broke after an especially noisy and busy late night party. I don't know what they did, but when I woke up in the morning to see what was left, one of the rings was snapped in half - leaving two.
I finally got into swimming there myself, but just for a bit. There were only two rings left and little kids were always playing with them.
A few days later someone dived in the pool and hit his head on the bottom. 911 was called and a LOT of emergency people showed up to retrieve him. I heard from a neighbor that he died and did not make it. There are signs all AROUND the pool that say no lifeguard and no diving. Ah well.
Oddly enough from the two rings after this, one went permanently missing. There was only one swim ring left now.
I go out to the pool and kids were always fighting over that one ring. And even when they weren't using it, it looked really rag tag and nasty - very unclean. That's when I decided to buy my own.
Now the average cost of a styofoam swim ring is $40. I got mine for $25, and maybe it's not the most sturdy or durable swim ring, but it still works fine for what I use it for and it's the same dense styrofoam which is what you really need most for these exercises.
And you may be thinking, exercise in a swimming pool ?
Sure splashing and playing in there is fun with friends, but did you ever consider that it could also be used for daily exercise ? And why in a swimming pool ? Because gravity is reversed !
Instead of heavy weights pulling you down, foam pushes UP ! And I make full use of this knowledge in the exercises to follow.
And - I discovered these exercises myself as well. Just by experimenting !
And now it is a regular routine with me. I also GOOGLED to look to see if anyone else was doing this - and I couldn't find anything about exercising in the pool with a safety ring.
So, I guess I am the first - and I wanted to share it with you !
So who am I ? I'm David ! Hello !
What. You can't tell from this marvelous illustration ? Hmm ... Let me see if I can help this any.
Now that we have this out of the way, you'll need two things. A swimming pool, preferably up to 5 feet deep, and, of course, a swim ring.
No, it's not a battle shield. Forgive my lack of drawing skills in this vector system. No, it's a swim ring.
Now you can probably save a whopping amount for your purchase if you just get an inflatable swim ring, maybe even a kiddie ring for a couple of bucks. But I don't think you'll get as hard a workout.
And what is the workout ?
You'll be stretching your muscles by pushing DOWN on the swim ring to get it underwater, and then letting it float to to the top, carrying either your arms or legs and stretching them really far so you'll be limber and get exercise this way as well.
Alright. Here you are in the swimming pool, and yes, you want it about this deep, and if you can get the swimming pool all to yourself - so much the better.
You don't want to be swimming from one side of the pool to the next (between reps) if there are a lot of people already in the pool - and they also may get in the way of your exercising.
To get the pool to yourself you might go early in the morning (I do mine at 10am), or even at night, as long as it's well-lit and safe.
Okay, you are almost ready. If you're not a good swimmer or want a lighter workout, you may choose a water level that is not so steep.
Now normally the first thing I do is swim across the pool. I don't mean from shallow to deep, no - just ACROSS the pool horizontally, where you stay the same depth. And you can hold on to your float ring for this if you have trouble swimming - which I do.
For a good workout you will swim across the pool for every exercise repetition you do. Since you are starting out, go ahead and swim across, I'll wait for you.
See ? That wasn't so hard.
Now put your back up against the edge of the pool and place the swim ring thus on your leg where your leg is raised directly in front of you. If it stretches it too much and you can't deal with it, go to a more shallow part of the pool.
The purpose here is to let the float STRETCH your leg which is good for you anyways. You are ready for the next step.
Keeping your leg perfectly straight, slowly push DOWN on the ring. For maximum difficulty, cup the ring under a curled foot just in front of your ankle. For easier, behind the ankle. For easier still, above the calf - although you risk the ring floating up your leg if you do.
Push down, count to two. Float gently up, count to two. Do this 8 times. Now if it seems like this is too little or too much for you, you can change the count, but always leave it an EVEN number. I'll explain why below.
All done ? Take your swim ring and swim across the pool to keep the muscles warm, and you are ready to reverse it, with the other leg.
Try to get at a depth of water where you can feel the stretch in your calves, but it doesn't hurt - but might if you went a bit in deeper water.
Also as you go up and down, try and hold each for a count of two. Push down. Count to two. Float up. Count to two. And repeat - 8 times.
Swim across and you are ready for the next exercise type.
Remember I wanted you to keep the main reps at an even number ? That is explained in this exercise.
Face away from the edge and take the ring. Grip it from the top. Now, this is tricky until you are used to it. Push it down in the water, maintaining your grip on the top. If it jumps out of your fingers, try again.
Take your usual repetitions and divide by 2. So if it's 8, try for 4. Push down. Count to two. Let it easily float back up. Count to two. Push down again, 4 times.
Then swim across to the other side and do it again, this time for the other hand.
If you want a bit of extra challenge. Try not to hang on to the side of the pool behind you but push down on the ring with that one hand entirely balancing on your own two feet.
And don't just bounce. Hold it down for a count of two. Then back up. If you bounce in your movements for any of the exercises, you won't be stretching or straining your muscles as much, and that's what you want - to get maximum benefit.
Okay, swim across to to the other side and we are ready for something new.
Okay, now this is a little unique. You want to put the ring on your leg or foot like last time but THIS time you are bending your leg outward. Not in front of you, but to your side, like you are lining up for a sideways karate kick.
If it's your left leg, bend it all the way to the left with the float. If it's to the right, then to the right. Not in front of you. To your side. Feel the stretch in your hamstrings there.
Okay, now I suspect this is going to be a little harder than moving your leg simply up and down in front of you. PUSH hard and keeping your leg perfectly straight, get the float underwater by moving your left or right leg down.
Once again, count to two for a hold. Then let it float back up to the far side of you. Repeat up to 8 times. If it's too much you can decrease the count, but you are shooting for at least 8 to start. The more you do this particular exercise, the easier it becomes and the more limber you are for it next time.
Swim across to the other side of the pool and you are ready for your opposite leg. Once again, to your side, not in front of you.
Up and down, 8 times.
Finish that, swim across to the other side of the pool using the float ring to help if you need it, and you are ready for the next set.
Facing your back to the pool but not touching it. Put your arm all the way out. Tuck the ring beneath your arm where the closest part touches the side of your elbow and the farthest part is gripped tightly with your fingers above.
Now, move your arm slowly and deliberately and while forcing the ring underwater, tuck your arm to your side where the side you are gripping with your hand touches your pelvis, like flapping a wing. You should feel your shoulder muscles stretching.
If you are holding on to the side of the pool, let go for an added challenge in balance.
Count to two. Smoothly move your arm back up so it is level with the water. Do 8 reps of this.
Complete that and there is only one more step !
Swim across to the other side and do it for the other arm.
Move up and down in easy movements. If you're staggering or shaking in any of your exercises, you're not doing them right. Force your muscles to make it smooth. Hold down on two, up on two. 8 reps.
Complete this and swim across to the other side of the pool for the last time - you are done !
. . .
(05-27-19)
Actually I'd like to add to this. I don't have my graphic models now (sorry), but I think I can explain it pretty easily. Two more forms and exercises.
Face away from the pool. Take the ring and put it on your foot, push that underwater, now, while the ring is still underwater, TURN AROUND and face the edge of the pool with the ring behind you.
A bit like a ballet dancer, stand on your front tippy-toe and let your leg float back and behind you, stretch it all the way out. Stretch those muscles. Then push it back down with only your leg, your ankle holding on to the ring. 8 reps. If you want an added challenge, don't stand on your tippy-toe but have your foot all the way down touching the bottom of the pool.
Swim to the other side and repeat with the other leg. Swim to the other side, okay NOW you're really done.
. . .
As for the reps, I add two to the main each week starting Monday and one for the dunking. So now I am up to 16 (05-27-19, I am at 24 now) reps for each of the main ones and 8 each for the dunking ring part.
While I am still using the ring to help me swim across each time, I now have my arms held out all the way, my body horizontal, my feet kicking, and I am just holding the tip of the ring ahead of me for buoyancy.
I am doing these exercises every day and I can definitely feel that it is helping my body and is good for my health.
I hope you find these exercises fun and helpful for your health too !
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© 2019 dw817
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Added on August 19, 2016
Last Updated on May 27, 2019
Tags: davidw, swim ring exercises, swim ring, rescue ring, foam ring, pool exercises, good for your muscles, pool to yourself, reverse gravity, good for your health, good for your heart, good for your flexibility
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