The help from my computer technician was wonderful. Alexander Kuntsmann spent countless hours formatting the graphics on each page. His assistance was essential to the completion of the final product.
Thanks to Dr. Roger Van Ommeren, Ph. D. in journalism who edited the manuscript.
SPECIAL ACKNOWLEDGEMENTS
With gratitude, I thank Dan Steinburg, Masters of Science, physical therapist of Stone Mountain Physical Therapy, for his invaluable help and encouragement with the muscle and muscles groups mentioned within this book. Stone Mountain Physical Therapy is located in Tehachapi, California.
Dan Steinburg is a graduate of the University of California San Francisco Medical Center and received an advanced degree from UCLA. He taught at the University of New York - Buffalo and also at Boston University. Dan has over 47 years of experience in the field of physical therapy.
Dan’s guidance with the generalization of muscles/muscle groups for each exercise inspired me to continue the writing of this book. He felt that perhaps the book had professional merit as well. Dan’s experience and expertise helped me to more fully comprehend the precision of each exercise presented.
PREFACE
The exercises described herein are intended to relax muscles and ease movement while delivering a soothing, stimulating low-impact workout. They are to be performed only as instructed and at your own risk. No medically endorsed therapeutic or curative benefits are implied.
Testimonial:
“Ten years ago Relapsing-Remitting Multiple Sclerosis left me with limited mobility. Muscle spasms and impaired muscle control eventually led to my using a cane and an ankle-foot orthotic. Desperate to find some type of activity, I turned to water therapy and water aerobics as a means of gaining control over my body. After 7 years of aquatic classes, I can now walk without a cane or an ankle-foot orthotic. My range of motion, balance and cardio health have improved my confidence, body tone, weight and overall energy and health. Peace and blessing to anyone who becomes involved with aquatics.” – Pat C.
INTRODUCTION
Everyone wants to become healthy or to increase their range of motion as they age. Working individuals have limited time and attempt to increase their physical activity at home. The exercises presented in this book can become life-changing for you. These simple exercises, if performed regularly, will help improve how you feel physically and increase your feeling of well-being.
This book is designed to be used in your own hot tub or spa. Some of the exercises can even be done in a bathtub. All of them can be performed in a swimming pool, standing and/or squatting in shallow water. Many home spas do not have an upright bench, but a small plastic bench (or plastic chair) with a punctured tennis ball at the bottom of each leg to prevent scratching can be placed in the center of the spa so that the exercises can be completed as shown.
For individuals using a hot tub or spa at their home, the recommended water temperature for the exercises shown in this book should not exceed 94 degrees Fahrenheit. The recommended water temperature for therapeutic water exercises ranges between 88 and 92 degrees. For sports injuries or muscle problems the water temperature should be set towards the higher end of this range, but is not to exceed 94 degrees.
When doing a free body exercise, especially in water, it is difficult to determine which part or section of the body is involved because the whole body participates in the activity. Land exercises and weight machines isolate a muscle or muscle group. In water many more muscles become active with each and every exercise.
The exercises in this book are presented by sections of the body: Upper Body, which includes shoulders, Hands and Wrists, as well as the fingers, Lower Body, the Neck and some additional Upper Body Stretches. Each exercise has a title and a general direction followed by illustrations and the exact way to perform the exercise. The muscle groups noted under each set of photo images were identified by Dan Steinburg, physical therapist. Most of the muscles mentioned are the more important muscles upon which the exercise focuses.
The exercises in each section are grouped so that one can choose the exercise that suits whatever muscle appears to be stressed or aching from sports activities or from daily living. Individuals can experience restless sleep and awaken to find a muscle or muscle group is aggravating them. By selecting one or two exercises that target the area of stress or trauma, a person can relieve the pain by working out the muscle stress in the water.
To follow and complete all exercises presented in this book will take much more than an hour. This book is designed to serve as a personalized guide to individualize routines based upon muscle need. For example, one might choose Big Arm Circles, Flying or The W for arms and shoulders; then, move to Toe Point, Butterfly Knees, and Leg Lifts for the ankles, hips and knees, followed by “Piano,” Thumbs Circles, and Thumb Stretches for the fingers; and conclude with Looking, Pendulum Neck Stretch, and Nods for the neck. After choosing several different exercises, one can develop a favorite routine to suit individual needs and add new exercises from this book to compose routines.
Relax and enjoy your water experience. You are only a few strokes away from feeling a whole and different you. Water has a most wonderful, amazing, and somewhat magical effect upon the human body. Water massages the body with an energizing effect almost like a caress.
UPPER BODY
Testimonials:
“I can work my muscles without pain. My posture has improved and I walk more upright.” – Doreen I.
“The spa therapy exercises have been beneficial for toning and relaxing my muscles due to age related issues. I feel as if the circulation in my feet, legs and arms has improved.” – Terri S.
“I am a diabetic who has poor circulation and arthritis. Water therapy has helped improve my health tremendously. Not only is my blood sugar down and stabilized, but my aches and pains are now minimal. Water therapy has been good for my mental status and self-esteem.” – Judy A.
Big Arm Circles
Bring arms to the surface of the water, out to the sides as far as possible. Using both arms, bring the hands together in front of seated torso, circling arms toward the chest area, as if encircling a large balloon to squeeze out the air. Keeping the hands cupped and under the surface of the water, return the hands to original position. Repeat the exercise 12 times.
Arms are under the surface of the water, hands are cupped in a ready position.
Arms are brought into the chest as the first repetition is completed. As the arms circle around and outward they should be fully extended below the surface of the water. Reverse