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 the motion returning arms out to the sides.
Arms are fully extended on the surface of the water. The exercise is repeated for 11 more intervals. It is then repeated as if performing the breast stroke.
The water buoyancy of this exercise assists with shoulder elevation. The posterior shoulder girdle muscles are strengthened. The Pectoralis major muscle groups are stretched. Upper shoulder mobility occurs.
Flying
Arms are placed on the surface of the water, out to the side, palms down. Keeping arms straight move them down and up as if flying. The arms should move down and up, 6 to 8 inches below the water’s surface, to the lower rib cage area in the water. Repeat “flying” for 12 times. The exercise is repeated with palms up. Keep palms up and “flying” for 12 times.
To begin the exercise, arms are out to the side on the surface of the water, palms down.
With palms down and arms straight out to the sides, move the arms down and up 6 to 8 inches, near the lower chest.
This photo shows the palms up as the exercise is repeated. The arms still move to the lower chest area and up to the water’s surface.
The subscapular and pectoral muscle groups are strengthened and stretched with this exercise. The buoyancy of the water helps arm elevation.
Circles
Keeping both arms straight out to the side with the palms up, make 3 sizes of circle rotations with hands and arms under water, using a forward motion (tennis ball, basketball, and beach-ball sized); then, reverse the arms rotations beginning with the largest sized circle, ending with the smallest sized circles. Repeat for a minimum of 12 times.
Arms are outstretched to the sides of torso, level with surface of the water and fairly even with the shoulders.
Palms are up in a ready position. Circle rotations begin. Palms stay up, but do not make circles below the hips. Each sized circle should be repeated for 12 times.
Arms remain extended at the sides of torso. Reverse the times of the above arm circles.
The posterior shoulder girdle and the pectoral muscle groups are strengthened and stretched with this exercise. The buoyancy of the water assists with shoulder elevation.
Clapping Hands
With both arms straight, clap both hands in front of torso. Then, separate and move the hands, palms out, to touch the wall of the hot tub behind the torso. Turn palms inward and bring palms back to the original clapping position. If possible, clap the hands in front and in back of torso for a full range of shoulder motion. The moving palms should be kept out while moving away and turned inward when moving back to the original clapping position. Repeat for a minimum of 12 claps.
Hands are held under the water’s surface with palms together in an exercise ready position.
Arms
