Welcome to Nurturing Water Therapies' blog, where Sandy provides her thoughts on aquatic exercises, aquatic therapy and adaptive swimming.

National Diabetes Awareness Month – Putting An End To Chronic Diseases

posted Nov 3, 2015, 8:02 PM by Sandy Karlek   [ updated Nov 3, 2015, 8:25 PM ]

Enough is enough!

Over the past 50 years our lifestyle changes have become more and more toxic, slowly fermenting our bodies and creating chronic diseases. With increased physical, emotional and mental toxicity levels in ourselves and the world, we now are forced to shift to a diet with lower sugar content, in effect, creating less fermentation.

November is American Diabetes Awareness month. It is time to proactively create a healthier environment that repels toxicity to avoid facing the tragic consequences of diabetes, heart disease, stroke, cancer, obesity, and arthritis

Below are four (4) things each person can do to live a happier, healthier life:

1.       Eat cleaner, healthier, more natural foods. A general rule of thumb – if you can't pronounce an ingredient on the label, you probably shouldn't eat the food. "A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention." says Dr David Katz, a nationally recognized nutrition expert.

2.       Take a deep breath. Diaphragmatic breathing will calm the nervous system thus decreasing depression, anger and anxiety as well as improving your heart rate and immune system. Studies have shown that breathing disorders are directly related to an overactive immune system.

3.       Stay hydrated. Your water consumption is directly correlated to your health. Many chronic pains can be, in part, due to dehydration. Water serves a vital role in the everyday operation of cells within a body. Without it, according to Dr. F. Batmangheliei, author of Your Body's Many Cries for Water,the body will manifest varying symptoms, signals and complications now labeled as diseases.”

4.       Exercise.  Exercising both causes and reduces the inflammation in your body. High intensity workouts can actually increase the inflammation in your body potentially resulting in chronic inflammation. To decrease the inflammation in your body you should get on a regular, low impact exercise regime. As your body gets stronger, you can increase the impact (or inflammation), but always allow for recovery time and avoid inflammatory plateaus.

How do I get started?

It is time to consciously begin a daily routine of healthy living, incorporating all four (4) elements listed above. I have found swimming and aquatic exercise to be a great place to begin. The hydrostatic pressures of the water against your lungs actually create a workout for your respiratory muscles increasing your breathing and circulation. Low-impact exercises will build muscle strength, increase flexibility and allow for a cardio workout without the stresses on your joints and ligaments. Gently stretching and exercising in warm water will not only increase your range of motion but will begin the process of decreasing your toxicity levels and reduce the inflammation within your body. 

Third Trimester Exercises for Pregnant Women

posted Oct 30, 2015, 8:32 PM by Sandy Karlek   [ updated Nov 3, 2015, 9:39 PM ]

As a woman enter her third trimester, often the aches increase, fatigue sets in and let’s face it – you’re wondering “how much longer?”

As you near your delivery date, your joints loosen and balance becomes more difficult. It is important to maintain your exercise regime so that your baby gains the proper amount of weight and you’re in the best possible shape for labor and delivery. Lack of exercise can lead to increased back pain and sciatica issues.

Although high impact activities such as running, jumping, lifting weights, even sit ups may cause stress and strain to your body, doing these and exercises in the water provide a low impact alternative to the exercises you used to do on land. Continuing abdominal and back exercises is important to help with postural changes and stability.

Women who exercise in the water enjoy many health benefits. Along with a cardiovascular exercise, water increases your circulation and decreases edema and swelling. Energy as well as your overall mood will also improve.

As long as you are not at risk of early labor, exercise is encouraged. If you are changing your fitness program, it is advised to check with your healthcare provider before starting new activities. Safety is most important. Please remember to bring a water bottle to the pool and stay hydrated and go at a pace the feels comfortable to you.

Get immediate medical advice if you experience any of the following signs:

  • Bleeding or spotting
  • Vaginal leak
  • Dizziness
  • Shortness of breath
  • Uterine contractions
  • Pain of any kind, especially chest or abdominal
  • Persistent nausea and vomiting
  • Sudden swelling of hands, face and and/or feet

Below are a series of five (5) low impact deep water exercises designed to increase your heartrate without fear of overheating or putting you or your baby at risk of injury. These exercises focus on your hips, lower back and core strengthening and stretching.

Before entering the pool, grab a noodle and head to the deeper water. Once you get in the water place the noodle behind you bringing the ends under your arms and let your body hang in a vertical position finding your center of gravity.

1. Jogging – Maintaining your upright position, bend one knee at a time stretching that leg forward, then pressing back as the other leg comes forward. Continue this jogging motion for 3-5 minutes. Begin at a slow pace and gradually increase speed as time goes on.

2. Jumping Jacks – Again starting at a vertical hang, keeping your legs straight, simultaneously bring your legs out to the side and then squeeze them back together. Repeat 10-15 times.

3. Heel/Toe Touches – Similar to the jumping jacks, stretch your legs apart, then as you bring them together rotate your hips so your toes are touching and heels are out, stretch out again and as you bring them in again have your heels touch with toes facing outward. Repeat 10-15 times.

4. Side to Side – Laying back at a 45 degree angle, gently raise your knees to your chest (as best you can). Keeping your knees together, twist them from the right to left side. Go at a slow to moderate pace for 10-15 times on each side.

5. Leg Drop – This is deceivingly difficult. Keeping your knees straight, lift your legs so your toes are at the surface of the water. As you lean forward, press your heels down until you are in a vertical position. Repeat 5-8 times. 

Kickboard Exercises for Pregnant Women

posted Oct 17, 2015, 8:55 AM by Sandy Karlek   [ updated Oct 30, 2015, 8:10 PM ]

Are you wanting a more challenging but less strenuous workout? One without risk of injury, preventing muscle strain but safely bringing your heart rate up?  These water exercises are perfect for you!

Grab a kickboard, and let’s get in the water! Below are five (5) exercises designed to be a fun and low impact way to improve balance, increase strength and safely get a full body workout during your pregnancy. Kickboards are accessible and affordable exercise equipment and great for adding resistance in the water. Most swimming pools have kickboards available for the public to use.

It is important to always use caution in the water. People often underestimate how much they are actually working out with the relief the water can give you. Feeling weightless with the buoyancy of the water can fool you. No matter what your fitness level, you need to let your body adapt to the water. Pool workouts should not exceed 60 minutes, and if the water is warm, you need to get out sooner.

Regardless of you comfort level in the swimming pool, never swim alone. Please be sure there is always a lifeguard present while you are exercising in the water.

Kickboard Exercises:

1. Squats - Warming up with a little "Poolaties" (pool Pilates) is a great way to engage your core and enhance your balance. 

Begin by pushing the kickboard down to the floor and standing on it. Once you feel balanced bring your arms down to your side and stand up tall. Slowly bend your knees and raise your arms to your side until you are neck-deep in the water. Slowly press your hands back down to your side and stand up. Repeat 10 times. 

2. Push down and Pull up - This is a gentle but more challenging exercise. The faster the pace, the more difficult the exercise. Please listen to your body and do what feel most comfortable to you.

Standing shoulder width apart and resting the kickboard on the top of the water, hold on to the kickboard and press down, then pressing down on your heels, pull the kickboard up to the surface of the water. Try doing it at different speeds, beginning slow and speeding up each time. Repeat 10 times. 

3. Pushing with Jog - This is a good full body workout intended to get your heartrate up safely. Go at a pace that feels most comfortable to you.

First, find an area in the pool where you can run a minimum of 10 feet without the water level changing. Standing in shoulder-width water, turn the kickboard to it's side and push it    across the pool. The deeper it is submerged, the more difficult it is to push, and the faster you run, the greater resistance you will have. Keeping your arms stretched out in front of you, press the kickboard forward as you run across the pool. Keep the momentum for 5 minutes, running back and forth before resting.

4. Pulling with Jog - This is a great way to open your chest, improve your breathing and stretch out your arms

This is similar to the previous exercise. With this exercise move the kickboard behind you, stretching your arms back and keeping good posture. This time you will run pulling the kickboard behind you. If you feel a strain on your chest or arms, please slow down or stop this exercise. Go at a pace that feels comfortable to you.

5. Push/Pull - This is another exercise designed to bring your heart rate up with little strain on your body. Again, the faster the pace, the more difficult the exercise. Please listen to your body and do what feel most comfortable to you.

Standing chest-deep in the water, stand in a wider stance with knees gently bent, turn the kickboard to it's side and push to the right, pull back to your chest, and push to the left. The more submerged the kickboard is, the more resistance you will get. 

Aquatic Stretches for Pregnant Women

posted Oct 9, 2015, 4:26 PM by Sandy Karlek   [ updated Oct 9, 2015, 5:31 PM ]

While it may be impossible to do a plank on land anymore, there is a way you can maintain your muscle tone and stay fit through your pregnancy.

During the term of a pregnancy, women often feel increased pain and stiffness in their hips, legs and back. Combining the elements of water with gentle stretches will improve circulation, range of motion, coordination and flexibility. The hydrostatic pressure of the water combined with the static stretches is a gentle and very effective way to help maintain your mobility and alleviate tight and sore muscles.

You may have a negative connotation with static stretching. Rest assured, the water temperature helps maintain the warmth in your muscles and negates the disadvantages of static stretching. Static stretching improves muscle interactions and should be done regularly to keep the muscle tissue healthy. Stretching in the water provides a massaging effect on your muscles and the buoyancy of the water allows for virtually no pressure on your joints and ligaments.

Below are videos of five static aquatic stretches. Before you begin, please be advised:

  • Listen to your body and do what feels comfortable to you.
  • Maintain a proper form when stretching and do not over stretch.
  • To avoid overheating, the pool temperature should be 82-85 degrees.
  • As you stretch, exhale slow and deep breaths from your diaphragm, focusing on your balance and position
  • If you have health or medical concerns, please consult your physician before doing these exercises.

1. Aquatic Plank

Holding onto a noodle, kick board or flotation device, position your hands directly below your shoulders balancing your body in the water. Legs together stretched out behind you, you can rest your toes on the bottom of the pool, or slightly off the bottom of the pool for higher difficulty. Once you are balanced, hold the position for 10-30 seconds, depending on your comfort level.

2. Reverse Aquatic Plank

Placing the flotation device behind your body, gently bring your arms away from your body and lean backwards, keeping a firm, straight body. Again, bring your hands directly below your shoulders, press your hips up and hold the balance for 10-30 seconds, depending on your comfort level.

3. Hamstring Stretch

Standing shoulder-depth in water, press your shoulders, back and hips against the pool wall bringing your heels to the edge of the pool. Place a flotation device under your right foot letting it naturally raise until you feel your hamstring stretch. Holding your posture against the wall, hold the stretch 10-30 seconds, depending on your comfort level. Then switch legs and do the same with your left leg, holding it the same amount of time as your right. 

4. Forward Hamstring Stretch

Holding a noodle, kick board or flotation device with two hands, gently lean forward bringing one leg back. Keeping the same straight position on the surface of the water as you did up against the wall, balance on one leg as you stretch your arms forward and press your opposite heel to the surface of the water. Once you are balanced, hold the stretch 10-30 seconds, depending on your comfort level. Gently stand up and repeat again with your opposite leg. 

5. Side Stretch

Similar to the Forward Hamstring Stretch, hold on to the flotation device with your right hand only and lean to the right, lifting your left leg the opposite direction. Once you are balanced, hold the stretch 10-30 seconds, depending on your comfort level. Gently stand up and repeat again with your opposite leg. 

The Importance of Aquatic Exercise while Pregnant

posted Oct 2, 2015, 12:35 PM by Sandy Karlek   [ updated Oct 2, 2015, 12:58 PM ]

Why is it so important to exercise in the water during your pregnancy?

  1. Often prenatal women experience postural changes and weight gain that result in back pain. Aquatic exercise is a low-impact way to strengthen the muscles around your joints and back relieving your pain and giving you more energy to get through the day. It will reduce fatigue and improve your quality of sleep, too! 
  2. Circulation problems due to increased plasma can lead to swelling, cramping and hypotension. The hydrostatic pressure of the water makes breathing easier, increasing circulation and keeping your heart healthy while reducing your aches and pains that often occur. The increased blood flow will make you look even more radiant! 
  3. Increased weight can impact blood pressure, respirator system and joints. Maintaining your fitness goals will help burn calories and manage your weight as well as help you get back in shape after birth. The cool water will help maintain your body temperature allowing for a harder workout without the fear of overheating. 
The overall goal for prenatal exercise is to maintain general fitness through your pregnancy. Exercise should be done at least three times a week with a mild to moderate intensity level.

The ideal water temperature should be 82-84 degrees. Exposure to heat will not only cause dehydration, but will decrease the amount of blood volume reaching the fetus, so drink plenty of water before and during exercises.

Exercising in a chlorinated pool is not harmful to you or your baby as long as the concentration of chemicals in pool water is monitored appropriately. Swimming in an un-chlorinated pool, however, can be a risk - you can get infections from contaminated water.

General guidelines that need to be followed:

  • Start exercising slowly and gradually increase difficulty and intensity. 
  • Don’t push yourself too hard, and slow down if you begin to feel too hot, dizzy or faint.
  • Prevent dehydration, which can raise your body temperature.
  • Get immediate medical advice if you experience any of the following signs:
    • Bleeding or spotting 
    • Vaginal leak 
    • Dizziness 
    • Shortness of breath 
    • Uterine contractions 
    • Pain of any kind, especially chest or abdominal 
    • Persistent nausea and vomiting 
    • Sudden swelling of hands, face and and/or feet

Women with medical conditions such as heart disease, asthma and others, or have history of recurrent miscarriages, early labor or premature births, should ask their doctor first before embarking in an exercise program. When in doubt, ask your doctor.

Aquatic Breathing Improves Parkinson's Disease

posted Sep 16, 2015, 9:35 PM by Sandy Karlek   [ updated Sep 16, 2015, 9:48 PM ]

There are so many fabulous benefits of aquatic therapy for people suffering from Parkinson’s disease. Did you know that just breathing while submerging your body in warm water can improve posture, balance, muscle rigidity, decrease stress, depression and anxiety and improve fatigue? Amazing, isn’t it?

You may not correlate aquatic therapy to deep breathing, but the hydrostatic pressure of the water creates a more deliberate effort in breathing as you are also expanding your lungs against the pressure of the water around you. Exercises such as yoga, Ai chi and Watsu in warm water are all ways to gently exercise, sustain mobility and balance while focusing on breathing. These effortless exercises can actually increase your breathing capacity on land as well.

Why is this so important for people with Parkinson’s disease?

  • Muscle rigidity makes you feel tensed and causes the forward-leaning posture which then affects balance and increases your chance of falling. The muscles of the diaphragm get inhibited from expanding causing breathing difficulties and rigid abdominal muscles cause constipation.

Deep breathing while chest deep in warm water relaxes the tight and spastic muscles. While raising the body temperature it causes the blood vessels to dilate, resulting in increased circulation. You are able to breathe deeper, have better posture, improved balance and improved bowel function.

  • Stress, depression and anxiety are three very different conditions. However, many people with Parkinson’s experience a combination of these three.

Breathing exercises and the gentle massage on your body by moving against the water help you de-stress. Numerous studies have shown this to be a magic drug for many people with depression and anxiety disorders, and should be more widely prescribed by mental health care providers.

  • Fatigue is another common symptom of Parkinson’s. Some may also be coping with cognitive problems known as "Parkinson's apathy", e.g. difficulty initiating projects, inability to follow complex instructions, short-term memory loss and difficulty in switching gears midstream.

The warmth of the water, breathing exercises and gentle massage against the water and physical exertion all help you get better quality of sleep, which in turn causes you to have more energy during the day.

Some things to keep in mind:

  • Get doctor approval. Seek approval from your primary caregiver before starting any new exercise program or altering a current program.
  • Never swim alone. For safety reasons, always get in the pool with a loved one, caregiver, instructor or therapist.
  • Keep balance. If “freezing” occurs or balance is lost, use the side of the pool, or a flotation device or your companion to help re-establish alignment and safe movement.
  • Set achievable goals. Leave the session feeling energized, not exhausted and frustrated. Work with your instructor/therapist to develop reachable goals based on your abilities, goals and needs.
  • Go at a safe pace. Be careful to not over-exercise. One achievable goal may be to reduce fatigue, not be fatigued.
  • Hydrate. Being in the pool could cause dehydration which in turn could affect your physical and mental health negatively. Remember to take sips of water during the session.

Honoring TBI Awareness Month

posted Sep 8, 2015, 10:21 AM by Sandy Karlek   [ updated Sep 8, 2015, 5:53 PM ]

September is National Traumatic Brain Injury awareness month.

Is the human brain really that fragile? Can it be easily damaged? I wish it weren't so, but it is.

According to the CDC “Traumatic brain injury (TBI) is a leading cause of injury death and disability in the United States, and persons of all ages, races/ethnicities, and incomes are affected … on average, approximately 1.7 million U.S. civilians sustained a TBI annually; TBI-related deaths represent approximately one third of all injury-related deaths.”

I have seen the effects of TBI in all ages and walks of life from infants to seniors with Shaken Baby Syndrome, drug overdoses, car, bike and skateboarding accidents, serious falls, sports related concussions, severe spousal abuse, use of firearms, and the list goes on. From my experience, the greatest tragedy with TBIs is that most of these injuries could have been prevented if the circumstances surrounding the event were different. We humans don’t understand just how fragile our brain is until it’s too late.

With most brain injuries also comes both cognitive and physical impairment on the individual. Long-term TBI related disabilities greatly reduce the individual’s quality of life. Everyday life becomes a much greater struggle and exercise is often an impossibility.

Fortunately there is a place where exercising is an easy and enjoyable activity. There are warm therapy pools across the US with easy wheelchair accessibility and therapists trained to incorporate the buoyancy, viscosity, and hydrostatic pressure of the water to:
  1. Increase your endorphins, calm your nervous system, reduce pain, and exercise with ease.

  2. Increase mobility, improve gross motor and balance issues and enhance your range of motion in the joints.

Let’s not only bring awareness to TBI but take action. If you have a friend or loved one who has suffered a TBI I encourage you to find your nearest therapy pool and get an appointment scheduled. No doubt it will be a life altering experience that will bring a smile to their face!

FAQs on High and Low Impact Exercises

posted Aug 31, 2015, 8:05 PM by Sandy Karlek   [ updated Aug 31, 2015, 8:21 PM ]

What is the difference between high-impact and low-impact exercises?

There are no standard guidelines for what determines if an exercise is low- or high-impact. But as the names suggest, generally speaking, an exercise is high impact if the motions involved in the exercise cause high direct impact to your body. Running, for example, can cause an impact of 2.5 times the runner’s body weight with each step. Conversely, an exercise with little direct impact on your body is considered low-impact.

Does low-impact mean low intensity or not aerobic?

No. An hour-long spin class is low-impact but aerobic and high intensity!

Aquatic exercises are low-impact but can be designed to be aerobic and high intensity. It uses the natural properties of water to provide resistance. These deep water exercises can be aerobic by performing them more times than instructed and move as fast as you can.

Does low-impact mean less calories burnt?

No. A 200-pound individual can lose almost 200 calories doing Water Aerobics for 30 minutes. A spin class participant can lose 400-600 calories in a 40-minute workout.

Who should stick to low-impact exercises?

Low intensity exercise can be a great alternative means to stay healthy and active for people with arthritis or osteoporosis, older adults, individuals who are obese, pregnant women, and people with bone, joint, connective tissue injuries.

Beginners to exercise without the health concerns above should also first perform low-impact exercises and gradually move to higher impact exercises as they adjust to the pressure being put on their body.

Many athletes and non-beginners perform low-impact exercises with or as an alternative to high-impact exercises to not just have well-rounded workout but to also decrease the risk of overuse injuries. Even football players practice yoga!

Why should I even do high-impact exercises?

If you are a non-beginner and you think your body can handle high-impact exercises, by all means try them. Some studies indicate that weight-bearing exercises may help increase bone density before 30, and help maintain bone density after age 30.

Whatever fitness level you are, keep in mind the following:

  1. Listen to your body – No one else can feel what you feel so if a specific movement doesn’t feel good, stop. Find ways to modify it, or better yet, ask an expert. Start slow and gradually increase difficulty and intensity.

  2. Practice moderation – Just like anything else, overdoing something is almost never a good thing.

  3. Variety – You’ll less likely to get bored with the same set of exercises. Performing different types of exercises will allow you to use more parts of your body.

  4. Seek help - Talk to your doctor before starting a new exercise regimen especially if you have health concerns. For beginners, join a class or seek a personal instructor, to help develop a plan that will match your abilities, goals and interests.

Tips On Managing Stress

posted Aug 22, 2015, 6:09 PM by Sandy Karlek   [ updated Aug 22, 2015, 6:42 PM ]

Summer is nearly over. With fall just around the corner also comes new routines, busier schedules and less physical activity. For some who live in the Pacific Northwest, the shorter days combined with the cooler and wetter weather bring about depression. Parents and students alike feel stressed with juggling work and/or classes, homework, projects and relationships.

Tip #1: Identify and list down the sources of stress in your life.

The way stress affects you may be different from the way your friend or spouse or child or parent is affected so it’s important to be aware of your particular signs of stress. The signs fall under 4 categories:

  • Feelings – anxiety, irritability, fear, moodiness, melancholy, overwhelmed, etc.

  • Thoughts – self-criticism, constant worrying, repetitive negative thoughts, forgetfulness, difficulty concentrating, disorganized, pessimistic, etc.

  • Behaviors – not eating or eating too much, increased use of alcohol, drugs or cigarettes, nail biting, fidgeting, pacing, etc.

  • Physical – low energy, headaches, upset stomach, insomnia, clenched jaw and grinding teeth, etc.

Tip #2: Identify how stress affects you.

There are some thing we can’t control – like the climate – but we can control how we manage stress. There are in fact many ways to cope with stress and they can be grouped into 4:

  • Alone time – listen to music, sit alone in peaceful outdoors, read a book, write poetry, write in a journal, pray, meditate, take a bath, take a nap, rest, and many others

  • Socialize – go shopping; watch a movie, athletic event, concert or a play; play board or video games; or just spend time with a loved one

  • Eat healthily (a well-nourished body is better prepared to cope with stress) – stock up on less processed and fresh foods so there’s no bad food to reach for when you are stressed; reduce sugar intake; cut back or eliminate alcohol and nicotine.

  • Move – walk outside, garden, play soccer with your child or a friend, EXERCISE, and others

Tip #3: Identify the positive ways you can manage each source of stress in your life.

How does aquatic therapy or exercise help manage your stress?

  • Relaxing. It can be very relaxing when done at a slow pace, gliding through water.

  • Social. It can be a social opportunity – socialize with the instructor (for 1:1 sessions) or with friends (when you do group aquatic exercises)

  • Workout. Although aquatic therapy and exercises are low-impact, they can be aerobic and a whole body workout.

According to the Centers for Disease Control and Prevention, “Water-based exercise improves mental health. Swimming can improve mood in both men and women.” They go on to say “It can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood.”

Tip #4: Try aquatic therapy/exercise. ☺

Reduce your stress this fall by dipping in the water and giving aquatic therapy a try. You won't be disappointed!

Benefits of Deep Water Exercise

posted Aug 18, 2015, 10:10 PM by Sandy Karlek   [ updated Oct 30, 2015, 8:11 PM ]

Do you want to exercise but find exercising is hard on your body? Land based exercises can add stress on your muscles and joints, resulting in muscle soreness, stress fractures and injury. Deep water exercises provide a great opportunity for people of all ages with different levels of fitness to exercise. Your body becomes weightless in the deep end of a pool so there’s no pressure on your joints and less stress placed on your muscles and bones. Goodbye achy joints and sore muscles after a workout!

As an added bonus, water provides resistance, which ranges between 4 and 42 times greater than in air, depending on the speed of movement, in all directions. Water’s resistance can be increased with speed and higher resistance means better workout. Start slow, increase the speed as you become more proficient with each movement.

If you have access to a warm pool, take advantage of it! Warm water increases blood flow, decreases muscle spasm, relaxes tense muscles, relieves pain, and reduces swelling, allowing for greater mobility and flexibility.

For these deep water exercises, get into the pool, with a noodle under your arms and let your legs hang. If you find this is hard on your arms or shoulders, wear a flotation belt instead.

1.    Kick Front To Back

With the noodle securely across your back and under your arms, let your legs rise until  your toes are out of the water. Bending both knees, lean forward and shift your position so your toes are behind you. Gently stretch out your legs raising your heels to the surface of the water. Bend your knees again, lean back and repeat the process 10 times. 

2.    Kick Side To Side

Similar to the previous one, bring your right leg to the surface of the water, bend your knees, shift your upper body to the right while your lower body sifts left. Stretch out your legs so your left leg is now on the surface of the water. Bend your knees again, shifting you weight back and repeat the process 10 times. 

3.    Pendulum Front To Back

Bringing your legs back to the front of you, toes out of the water, keep your knees straight, lean forward, and gently let your legs drop down and swing behind you until your heels are out of the water. Then, continuing to keep your legs straight, lean back and drop your legs down until they have swung back in front and your toes are out of the water. Repeat 10 times.

4.    Pendulum Side To Side

Similar to the previous pendulum exercise, bring your right leg to the surface of the water. Lean your upper body to the right, dropping your legs down until they have come up to your left and your left leg is at the surface of the water. Repeat 10 times. 

5.    Scissor Kick

Keeping your legs straight, fully and simultaneously extend one leg forward and one leg back into a "splits" position. Then drop both legs down, doing a single leg pendulum, bringing each leg to full extension each way. Repeat as many as you can for 30 seconds. 

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