Water Fitness Lessons

Dallas Mania

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Dallas Mania is coming to the Westin Galleria Dallas Hotel August 25-27, 2023. Our favorite aqua presenters will be there: Manuel Velazquez, Louis van Amstel, Rosie Malaghan, Ann Gilbert, Marybeth Dzuibinski, Billie Wartenberg, and a first time Mania presenter, me!

I am excited about being able to present with these experienced performers. I have two sessions, Increase Aqua Intensity with Intervals on Saturday August 26 from 7:30 am-8:45 am, and Aqua Strength Training on Sunday August 27 from 10:45 am-12:00 pm. Below is information about each of my sessions. Click on the title of the session to see a 20-second video introducing each session.

Increase Aqua Intensity with Intervals. Interval training is popular with instructors and participants alike. It’s a good idea to use the scale of perceived exertion to help participants judge how hard they are working. It is also helpful to give them some clues on how to take the basic moves and modify them to increase intensity. The basic shallow water moves are walk, jog, kick, rocking horse, cross-country ski, and jumping jacks. All these moves have multiple variations. Walking is good for warming up. For the other moves, the first stage in increasing intensity is to increase the range of motion. Larger long lever moves are harder than smaller short lever moves. The second stage is to increase the speed of the moves without losing the range of motion. Faster long lever moves are harder than faster short lever moves. The third stage is to add acceleration, either by accelerating off the pool floor (jumping) or by accelerating against the water’s resistance (pushing harder). The instructor also has to decide how to time the intervals. Tabata is probably the most popular way to time intervals, but there are many other options: 30-second intervals, 40-second intervals, 60-second intervals, rolling intervals, surges and more. I’ll review these in the lecture and we’ll do rolling intervals in the pool session. More timing options can be found in my book Water Fitness Progressions.

Aqua Strength Training. Strength training can be done using just the water’s resistance, and it is a good idea to teach participants how to do this before adding equipment. This session begins with an explanation of the heavy concept, a technique which recruits the core muscles before the prime movers fire. Sometimes participants feel the water flowing around a moving limb, but not the targeted muscle, and the isometric contractions of the heavy concept can help them actually feel the prime mover. Next we will talk about hand positions, lever length, and frontal resistance, which are all techniques for creating a larger surface area to push through the water. Then the fun begins with the Laws of Motion – Inertia, Acceleration, and Action/Reaction. These are not just dry concepts invented by someone named Newton, but properties of water that you can take advantage of to overload the muscles and get participants moving, turning, changing directions and seeing how heavy the water can feel. You will get to experience all of this in a very splashy pool session. There is more information about the properties of water, and lesson plans for taking advantage of them in my book Water Fitness Progressions.

Click on the following links to get more information about Dallas Mania: General information SCW Fitness. Information about Mania Dallas Mania. To download a brochure Dallas Mania Brochure. To look at the schedule Schedule of Sessions. Certifications are offered on Thursday August 24 and Sunday August 27. To register Dallas Mania Registration. To make a reservation at the Westin Galleria Hotel.

See you in the pool at Dallas Mania!

Christine Alexander July 25, 2023 July 26, 2023 Dallas Mania #SCWMANIA

Take Care of Your Spine

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Eighty percent of Americans will suffer back pain at some time in their lives. Back pain often develops without a cause that shows up in a test or imaging study. According the Mayo Clinic, risk factors for back pain include age, lack of exercise, excess weight, diseases such as arthritis and cancer, and improper lifting. People prone to depression and anxiety and smokers have an increased risk of back pain. Regular low impact aerobics and abdominal and back muscle exercises that strengthen the core can help keep the back healthy and strong.

Exercises that improve posture is a good place to start. Bring the neck into alignment with chin tucks. Put a finger on your chin and, keeping your chin level, pull it away from your finger. Some people have trouble with this exercise and tend to pull the chin down. Another way to cue the exercise is to say “lift the sternum” which accomplishes the same thing. Next relax the shoulders and bring the shoulder blades down. Turning the palms forward can help accomplish this. When you stand, stand tall with your body weight evenly distributed between both feet and the knees pointing forward. When you sit, keep both feet on the floor with the knees bent at hip level or below,

Exercises to improve posture are exercises that strengthen the core. Although many people associate crunches with core exercises, the core includes all the muscles of the trunk. The pool is the perfect place to work the core because immersion in water activates the core muscles. It is a discreet but constant activation, and you do not feel it the same way as an abdominal crunch. The core muscles most in need of strengthening for good posture are the muscles of the upper back, the erector spinae and the glutes. Always stabilize the core before moving the arms and legs. The best exercise to strengthen the posterior muscles is to travel backwards in the pool. Some other exercises to try in the pool are:

Upright row. Cup the hands and pull the water toward you. You can also use webbed gloves, drag equipment or kickboards.
Lat pull-down. Hold resistance tubing overhead and pull the ends down to the sides. Or do jumping jacks with foam dumbbells or drag equipment.
Rear delt fly. Hold resistance tubing chest high and pull the ends apart.
Shoulder external rotation. Rotator cuff sweep out with thumbs up.
Straddle a noodle with the end of the noodle between the thighs; adjust the height of the knees to find the difference between extension, neutral and flexed.
Abdominal pike and spine extension. Go only 45 degrees to the back to avoid hyperextending the back. Use a deep-water belt. Do not try this exercise with just foam dumbbells. (See the previous post on the shoulders.)
Back rotation. Upper body twist or hula hoop.
Squats with feet hip distance apart or a narrow stance.
Hip extension. Skate kick or cross-country ski.

In addition to strengthening the core, there are some cautions to help you avoid an injury. When running in deep water, maintain the spine in neutral alignment. In this position the spine is off-loaded because of the buoyancy of the water. However, people often lean forward which reduces the frontal resistance and allows them to travel faster, but this position also causes spinal compression even though there is no lower body impact.

It is also important to maintain good posture in shallow water. Other things to avoid include prone flutter kicks at the wall. This compromises the grip, the neck, and the lumbar spine. Do not hang on the wall and do double leg lifts; this overloads the lumbar spine. Wall-hanging sit-ups do not exercise the abdominals and it is too difficult for many water exercise participants to get into that position. The risks outweigh any benefit. Crunches in a supine position put stress on the neck and use the hip flexors instead of the abdominals. Do not do rotation and forward flexion at the same time (opposite elbow to knee) as it puts stress on the lumbar spine. Participants with compressed discs or osteoporosis should avoid trunk flexion. It is better to work on core stabilization by bracing the core and emphasizing good posture.

The supine position puts stress on the neck

Working on good posture and strengthening your core muscles are good ways to take care of your spine and reduce your risk of back pain in the future.

Resources:

Ruth Sova, MS – Backs Mini Session 9-1-22

Pauline Ivens, MS & Catherine Holder, PT Do No Harm 2011

See you in the pool!

Christine Alexander June 27, 2023 June 27, 2023 Back Care / Good Posture / water fitness

Take Care of Your Shoulders

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What are the Rotator Cuff Muscles? - Brace Access

We don’t usually think about our shoulders, but we use them all the time to do things like lifting a bag of groceries, opening the car door, wiping the kitchen counter, picking up a child, lifting a drink, combing our hair, reaching behind our back to thread a belt through the loops and more. Two major bones of the shoulder are the humerus or arm bone, and the scapula or shoulder blade. The four muscles of the rotator cuff stabilize the shoulder joint or keep it in its proper position. Muscles in our chest and back and the deltoids on top of the shoulder are responsible for moving our arms in all the multiple directions they are capable of. Our shoulders are complex and amazing!

Rotator cuff injuries are common and increase with age. Fifty percent of adults over 60 have rotator cuff tears. Thirty-four percent of adults who have rotator cuff tears have no symptoms. For more information about the causes and treatment of a rotator cuff tear, see this article from the Mayo Clinic. It is a good idea to take care of your shoulders by keeping your muscles strong before an injury occurs. The water is an excellent place to do this because buoyancy decreases joint compression and allows better muscle function and relaxation. When the shoulders are submerged, circulation increases which assists in removing toxins and bringing in nutrients. Start by relaxing the shoulders. When your shoulder blades are flat, the rotator cuff is in good alignment. With your arms by your sides, turning the palms forward helps to bring the shoulders in good alignment. Some shoulder exercises to try in the water are:

Lat pull-down. Hold resistance tubing overhead and pull the ends down to the sides.
Jumping jacks with the thumbs up.
Breaststroke with the thumbs up
Rear delt fly. Pull the ends of resistance tubing apart at shoulder level.
Shoulder extension. Bring the arms in front of the body at the surface of the water and press down. You can add resistance with drag equipment, such as paddles. Or hold resistance tubing at the surface of the water with one hand and pull the opposite end down with the other arm.
Cross-country ski with the palms facing forward.
Rotator cuff sweep. Bring your elbows down near, but not glued to, your waist. Sweep your hands out to the side and back to center. Or keep your hands out to the sides and walk backwards.
PNF. (1) Bring one fist to the opposite shoulder then sweep it diagonally out to the side near the hip with the palm facing back. (2) Bring one fist to the opposite hip then sweep it diagonally up to the side with the palm up, as if pulling a sword out of its scabbard and brandishing it.
Figure eights to the sides, to the front, or one arm at a time.

In addition to strengthening the shoulder, there are some cautions to help you avoid an injury. Look at the drawing of the shoulder bones. The head of the humerus is like a golf ball sitting on a tee (the glenoid cavity). This allows the shoulders to be extremely mobile, but they are not designed for weight bearing. Therefore, do not hang on walls, because then you are using your shoulders to support your weight. The photos demonstrate some other things NOT to do. You want to avoid impinging the shoulder, which means pinching the tendons of the rotator cuff. Impingement occurs when you hang from foam dumbbells with the arms extended to the sides and when you are suspended from foam dumbbells in a reclining position. Using a noodle around the torso can also cause impingement if it is too high. Position it mid-torso, just below the shoulder blades. Do not hang from foam dumbbells under the armpits as it damages the nerves in the armpit. Always wear a deep-water belt when using foam dumbbells in deep water. Keep your feet on the pool floor when using foam dumbbells in shallow water. Keep your shoulders relaxed while working with foam dumbbells. Impingement occurs when using the equipment with shoulders shrugged. If you have difficulty holding the dumbbells under water without shrugging the shoulders, use a smaller set of dumbbells, or switch to webbed gloves. Another instance of impingement occurs when the arms are extended to the sides with the shoulder internally rotated, that is with the thumbs down. That is why the breaststroke is done with the thumbs up. Yes, swimmers do the breaststroke with the thumbs down, but they are in a horizontal position, not in the vertical position of exercisers in a water fitness class. Be careful about bringing your arms too far back when doing a breaststroke. This exposes the head of the humerus, risking an injury. Keep your hands within your peripheral vision, unless you are doing a slow stretch.

Overhead reaches are functional, but do not sustain them for too long. The shoulder muscles fatigue quickly, so take a break after a few repetitions, or alternate arms. Do not bring the arms in and out of the water. As the arms break the surface, the resistance is suddenly gone, and the movement becomes ballistic. When you hold your arms out to the sides, do not continuously maintain a position between 80 and 120 degrees, because that can cause bursitis. It is better to have the arms at a 70 degree angle. Fast arm circles overload the small shoulder muscles. Slow the arm circles down. When holding a noodle in the hands for upper body work, it is best to have the hands shoulder distance apart. If the hands are too narrow, the shoulders are rounded. If the hands are too far apart, the shoulder blades are no longer neutral. Triceps dips with the noodle behind the back are also hard on the shoulders, and there are many triceps exercises that are more effective.

Take care of your shoulders so you can continue to lift those grocery bags, open the car door, wipe the kitchen counter, pick up a child, lift your drink, brush your hair, and reach behind your back to thread your belt through the loops without pain.

Resources:

Ruth Sova, MS – Shoulders Mini Session 9-8-22

Pauline Ivens, MS & Catherine Holder, PT Do No Harm 2011

See you in the pool!

Christine Alexander May 31, 2023 May 31, 2023 Shoulders / water fitness

Take It Back

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Did your mother remind you to sit up straight when you were a teenager? Most of us don’t think much about our posture, but poor posture can lead to a variety of health problems.

Headaches. Your head weighs about 10 pounds, but every inch you tilt it forward adds10 pounds. If you tilt forward 1 inch, your head weighs 20 pounds. If you tilt forward 2 inches, your head weighs 30 pounds.
Rotator cuff tears. Rounding your shoulders forward pinches the tendons in your rotator cuff, which can lead to a rotator cuff tear.
Back pain. Slouching stresses the muscles of your back which can lead to chronic back pain.
Reduced lung capacity. Poor posture compresses your chest area, which means your diaphragm is not able to fully expand.
Increased risk of injury during exercise. Neutral spine with the core engaged is the safest position for exercising. It makes sense that working out with forward head, rounded shoulders, poor posture and an inability to fill the lungs completely with air is a recipe for injury.

For more information on problems caused by poor posture, see “What Really Happens to Your Body When You Have Poor Posture” in Live Strong.

Good posture requires core strength. Often when you hear the term core strength, you think of abdominals and crunches. But the core includes all the muscles from your shoulder girdle to your pelvic girdle, in other words, the entire trunk area. There are a variety of exercises you can do to improve core strength. These include head retractions, overhead arm raises, bridges, the Yoga tree pose and planks. There are also a variety of stretches that are helpful. These include neck stretches, chest stretches, and hip flexor stretches. For more information on these exercises see “These 12 Exercises Will Help You Reap the Health Benefits of Good Posture” from Healthline.

To improve core strength, it is also helpful to pay attention to your daily activities. Often we use our arms to support ourselves when it would be better to use our core strength instead. If you are unstable because of an illness or an injury, then you may need to use your arms. Otherwise it is better to straighten up your posture and take back your ability to move from your core. Ruth Sova did a series of 30-second videos about situations in which doing things the easy way may cause us to lose function. She entitled the series “Take It Back” and gave permission to share the videos. There are links to the videos in the titles of the six pictures above. The videos show Ruth’s sense of humor and they are delightful.

Don’t forget to also practice good posture when you exercise. See you in the pool!

Christine Alexander April 20, 2023 April 20, 2023 Exercise / Good Posture

Exercise Motivation

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I get it. It’s hard to make time for exercise. You know you should exercise. Maybe your doctor told you to exercise. But you’ve got work projects, and household responsibilities, and maybe kids with all of their activities. And then there’s social media, and Netflix, and you are so tired by the end of the day. It’s easy to postpone exercise until after you’ve made that important business presentation, or after you’ve finished your home repair project, or after your daughter’s soccer season ends.

On the other hand, no one likes to think about becoming frail as they age. According to the Clarity Final Report (2007), the things people fear the most about aging are (1) losing their independence because of poor health, poor memory or an inability to get around, (2) having to move into a nursing home, (3) losing their family and friends, and (4) having to give up driving. Exercise is the prescription for postponing most of these life-altering events indefinitely into the future. This is one reason why the American College of Sports Medicine recommends strength training 2-3 times a week and at least 150 minutes of aerobic exercise every week. Research has shown that following these guidelines is associated with lower mortality risk.

Strength Training. According to an article in the New York Times, “People Who Do Strength Training Live Longer – and Better” (August 24, 2022) people who take part in strength training sessions 1-2 times a week have a 40% lower mortality risk than those who don’t exercise at all. Muscle strength is required to get out of your chair, to open a jar of pickles, to carry your groceries into the house, to do yardwork and more. We progressively lose muscle mass as we age, but regular strength training prevents the loss of muscle mass and improves both muscular strength and endurance. Building muscle increases the amount of fat-free mass in your body and increases your resting metabolism. Stronger leg muscles protect the joints and make them more stable, which helps reduce the pain of osteoarthritis. Stronger leg muscles also reduce the risk of falls in older adults. Stronger muscles in the back and abdomen allow you to stand up straight and avoid lower back pain as you age. Strength training increases bone mineral density which lowers the risk of osteoporosis, and for those who already have low bone density it helps slow the progression of the disease. Strength training increases glucose metabolism which lowers the risk of diabetes, and for those who are already diabetic, it helps manage glucose levels. Strength training lowers the incidence of many chronic diseases, and improves psychological well-being.

Aerobic Exercise. Aerobic exercise is strength training for your heart. The heart is the most important muscle in the body. It beats 24 hours a day, 7 days a week. Regular aerobic exercise increases the ability of the lungs to hold air and strengthens the heart muscle so that it pumps a greater volume of blood with each stroke. Aerobic exercise lowers the resting heart rate. The maximum amount of oxygen your heart can deliver to the working muscles declines as you age, mainly due to physical inactivity and an increase in body fat. Once it declines to a certain level, a person loses functional independence. Poor aerobic fitness is a more accurate predictor of death than risk factors such as hypertension, smoking and diabetes. Aerobic exercise retards this decline. Aerobic exercise also improves insulin sensitivity, helps prevent diabetes, can reduce coronary artery disease risk by 50%, lowers the incidence of colon cancer and breast cancer, can improve balance and prevent falls, preserves bone mineral density, can help the exerciser lose and maintain loss of body fat, lowers blood pressure (if elevated), and can improve cholesterol and triglyceride levels. Recent research suggests that aerobic exercise is also good for your gut bacteria.

The longer you go without regular exercise, the more likely you are to have dementia. You are also more likely to get diabetes, heart disease, and high blood pressure, all of which may be linked to Alzheimer’s disease. There is no time like the present to get started. You do not have to lift heavy weights. In fact more repetitions with lighter weights has been shown to be more effective with older adults. You do not have to start running marathons for your aerobic exercise. Find something you enjoy: a brisk walk in your neighborhood, ride a bicycle, play pickleball, go dancing, join a sports league, swim laps, or take a water fitness class. Check out the Plano Parks & Recreation website or the Parks & Rec website in your city for more options.

See you in the pool!

Christine Alexander March 14, 2023 April 25, 2023 benefits of exercise / Fitness / Health information

Water Fitness Lessons

Dallas Mania

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Take Care of Your Spine

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Take Care of Your Shoulders

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Take It Back

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Exercise Motivation

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