Guest guest Posted June 21, 2005 Report Share Posted June 21, 2005 Hello to all, For those who have emailed to ask about starting an aquatics/water exercise program, I nailed down one of our Physical Therapists and got a list of the beginning exercises we (I) started with. So here it is. I will be adding this to our Files under the Aquatics Section so you can find it there too, if for some reason you miss this post. This is a very good way to start, from these movements, more can be added, or ammended depending on your need, want, desire, etc. It is not necessary to know how to swim. ~ Gretchen Water Exercises Keep all movements gentle and rhythmic. Body position during exercises: Let shoulder drop away from ears, imagine a helium balloon holding your head up and back slightly. Chest relaxed and lifted. Water walk in chest high water – best heated as 92F Be conscious of your breath. Aim for the feeling of lightness. Set current for 2mph and increase as you can. Keep your form. Water walking forwards a. arms floating loose by your side 4x across pool b. arms gentle breast stroke 4x across pool c. swing through alternate arms 4x across pool Water walking backwards across pool a. arms floating loose in front of you 4x across pool b. gently scoop water (reverse breastroke) 4x across pool March across pool a. march across pool crossing midline touching knee Sidestep across the pool both directions 4x across pool Side leg lifts each leg 15 times each Swing throughs each leg 15 times each Upper Body Bend knees to position legs in comfortable squat position. 15 times for each of the following: Open arms out and in slowly Arms near hips palms up – bring arms up to surface of water. Turn palms down push water back down to hips. Arms glides (slide arms forward in water) Shoulder shrugs Shoulder circles backward Baseball swing in water Arm circles Noodle Workout or Bicycle in Swim Ex pool Ride noodle like a horse forward across pool. Bicycle legs and breastroke arms. Keep upright posture. 2 times across pool. Ride noodle backwards. Scoop water. 1 time across Hang in deeper water in vertical position with noodle under arms. Practice breathing and lengthening body. Stretches Toe raise/heel stretch Hamstring stretch on a step 2 times each leg 30 sec each Quad stretch Pendulum swing Finish with water walking (fluid and light feeling) (Total time in pool equivalent to 1 hour) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted June 21, 2005 Report Share Posted June 21, 2005 Oh Dear,I am going to wait until my Irish friend comes here tomorrow and ask her about all those water exercises. I am so sorry, but I found hard to understand it very well. I really need to do all that at the pool. Many of these I do. But some I just to do know the meaning, soon I will know it! Many thanks Joana Quote Link to comment Share on other sites More sharing options...
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