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HEEL DIG – TOE TAP  Maintaining a neutral spine and pelvis, stand upright and shift your weight to support yourself on your right leg. Keeping your right knee slightly bent, swing your left leg forward and back—planting your heel down in front and your toe down in back. Engage your arms and activate your hands to scoop water forward and to press water back. Repeat the alternating arm and leg action, staying balanced and supported on your right leg. The coordinated arm and leg action, one in opposition to the other, lends dynamic balance and stability to the exercise. After 8-10 repetitions, repeat the exercise standing on your left leg for support.

LEG SWING Maintaining a neutral spine and pelvis, stand upright and shift your weight to support yourself on your right leg. Keeping your right knee slightly bent, swing your left leg forward and back staying balanced and supported on your right leg. Engage your arms and activate your hands to scoop water forward and to press water back. Repeat the alternating arm and leg action, maintaining balance and support on your right leg. The coordinated arm and leg action, one in opposition to the other, lends dynamic balance and stability to the exercise. After 8-10 repetitions, repeat the exercise standing on your left leg for support.

LUNGE – KNEE LIFT To begin, step your left leg back into a reverse lunge position as you reach and extend both arms forward just beneath the water’s surface. Keep your right knee slightly bent. Next, lift your left leg forward and up while straightening your right leg. Hug your left knee in toward your body. Maintain a neutral spine and pelvis as you stand on your right leg. Now reach both arms forward, scooping and lifting water as you return your left leg to the reverse lunge position. Repeat the coordinated arm and leg action, staying balanced and supported on your right leg. After 8-10 repetitions, repeat the exercise using the left leg for support.

HIP ROLL Maintaining a neutral spine and pelvis, stand upright and shift your weight to support yourself on your right leg. Bend your left knee and slightly lift your left foot off the floor. Stabilize yourself by sculling with your arms as you internally and externally rotate your left hip completing a “figure 8” motion. Avoid looking down at your feet and maintain your gaze straight ahead. After 8-10 repetitions, repeat the exercise action standing on your left leg for support.