Springs Church, encouraged me to write at least an hour per day. I didn’t.
Eventually, I sat down and wrote for several hours at a time, conceiving exercises through from start to finish, which led to the completion of this book. My author friend and historian James Bullock gave me helpful suggestions and often advised me to visualize the finished book.
I would also like to express my gratitude to the Bear Valley Springs Association, a non-profit corporation governing the resort community located in Tehachapi, California. Debbie Papac, the Bear Valley Springs recreation manager, allowed me to initiate my Therapeutic Water Exercise program in the spa seven years ago. Neither of us knew how the community would react. The program had been approved by the Bear Valley Springs Association general manager, Kirk Woolridge, CMCA, CHA and the Board of Directors. Just last year, Debbie Papac asked me to extend the program.
The Therapeutic Water Exercise Classes at the spa are now full, thanks to the staff at the Whiting Recreational Center and the maintenance crew. My clients receive much desired attention and the spa is well maintained. My youngest client, this summer, was 8 years old, and my oldest is 92.
I am immensely grateful to Jay Sussell, my friend and client, for serving as a model for my second photo shoot. Thank you also to Darilyn Dickson for excellent photos as well as to Randy C. Horne of Picture This Graphics for my first photo shoot.
My friend Malissa Miller, EMT and Red Cross advisor, suggested that I use photos rather than sketches because they would be easier to understand. I am glad she did because the photos add a more professional look to the book and help readers.
My special friend and someone I consider an adopted daughter, Susan Bateman, helped me with the graphic design of the cover. Susan has her own business in San Diego −− Zuli Creative, Inc. She took time from her busy schedule to create the cover design of this book.
Dr. Wayne Wundrum, DC, a chiropractic specialist, helped me with some floor exercises, which I adapted to the water and have used for many years in all my classes.
Special thanks to all of my instructors from Aquatic Therapy and Rehabilitation Institute and American Exercise Association for teaching me many of the techniques which I use for my classes. Their classroom explanations and techniques inspired and encouraged me with the writing of this book. These instructors, including Sherlee Beebe, Laurie Denomme, Terri Mitchell, Beth Scalone, Maryanne Haggarty, and Pauline Ivens, along with many other wonderful instructors, continued to inspire me to provide more for my clients. The founder of both ATRI and AEA mentioned above, my friend Ruth Sova, a professional, has spurred me many times to write this book.
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
