I had a look at this page, and I have to say that some of the exercises described there do not meet the current safety standards of the Aquatic Exercise Association (AEA
www.aeawave.com/ ) Here are my suggestions & modifications:
#3 Jumping Jacks--You don't have to jump and shouldn't do so if you have concerns with lower body joints. This is still an effective exercise if you do just a little hop or slide feet out and in maintaining floor contact continuously.
#5 Waist Trimmer--Suspending yourself from the pool wall in the manner described can cause shoulder injury! Moving your legs in the L-body position described can cause or aggravate back injury! Don't do it! You can get the same result much more safely by facing the pool wall or suspending yourself with a noodle around your back and doing "Shooting Stars": Tuck knees with heels under the hips. Rotate the hips sideways and shoot the legs out to full extension at the side. Tuck the knees up again (with heels under hips) and rotate to the other side, extend. Tuck, rotate, and shoot side to side, making sure to tuck before you begin the rotation, and doing the best you can to get the legs straight out to the side in line with the armpit.
#6 Total Body Stretch--If you have arthritis in your hands, you may not be able to suspend yourself like this for more than an instant. You can achieve a similar stretch by standing on one leg and placing the other on the wall in the manner described. Switch leg positions to stretch both sides, balancing with your hands rather than hanging from them.
#7 Standing Kickbacks--It is very easy with this one to strain your back by arching it as you perform this exercise. Lean forward slightly to help keep your back flat and lift your leg no higher to the back than the point where your toe clears the floor.
#8 Leg Adduction and Abduction--Another back killer! Don't do this! Instead, stand on one leg and bend the other "flamingo style" and open and close the bent knee, rotating at the hip. Alternatively, you could suspend yourself with noodle at the back, form a diamond with your legs, knees apart, feet together under your hips, and open and close the knees like the covers of a book.
#9 Crunch--This isn't even a water exercise! You can do a much more effective exercise by standing in the water in good posture, feet shoulder width apart and squeezing the abdominals as if you were moving your shoulders to your hips (big squeeze, minimum actual movement) You will be activating more muscles than the crunch, with less back and neck stress. With this same technique, squeeze shoulder toward hip on each side, and shoulder toward opposite hip in each direction.
Please evaluate any exercise before you do it, follow the restrictions recommended by your doctor or physical therapist, and if an exercise hurts DON'T DO IT. Not every exercise is good for every body on every day.
What would you do if you knew you could not fail?
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