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Running and Walking:
Position your body with your head, shoulders, hips, and feet vertically
aligned. Using a modified running/marching motion, coordinate your
leg and arm movements as in running. |
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| Cross Country Ski:
Body is vertically aligned and legs and arms are straight. Scissor
legs forward and backward from the hip, leading with your toes.
Coordinate the arms and legs as in Cross Country Skiing. |
Sit Kicks:
Sit as if in a straight back chair with your thighs stabilized.
Alternating legs, kick out from the knee, then pull your heel back
as if trying to kick your buttocks. Try to make the water boil in
front of you. |
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| water exercise |
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Straight Leg Toe Touch:
Body is in a vertical position. Keeping legs straight, bring each
leg near the surface and return it to the starting position. Alternating
left and right, reach for toes with your opposite arm and bring
the other arm behind you. This is a strong movement and is not recommended
for people with back pain. |
Tires:
This move is similar to the football drill of running through two
parallel lines of tires. The body is open and vertical. Have your
legs turned out and feet flexed as you alternate pushing down with
each leg. |
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Open and Close:
Begin with vertical posture, arms and legs straight and toes pointed
down toward the bottom of the pool. Open and close arms and legs
by extending straight limbs out to the sides of your body and returning
to the starting position. |
Rock Climb:
A full-body exercise similar to running except the movement is like
climbing a ladder diagonally. Reach forward with one arm into the
water and then pull it through past your hip. Bring your opposite
knee toward your chest and, at the same time, push the other leg
straight back until it is fully extended. |
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