The Summer in AZ has Benefits! 

Lather up the sun screen and  

enjoy the water!!

Summer is the perfect time for either starting to exercise or increasing your cross-training. You can utilize the pool in so many ways to benefit your fitness - lap swimming and kicking, water aerobics in the shallow end and deep end of the pool, and even aqua Pilates!!

Here are some helpful tips to keep in mind  

when exercising in the pool...

SAFETY: First and foremost: (from my days as a lifeguard!): Swim with a buddy, be safe and have an emergency action plan! Have water to DRINK near by to keep hydrated.

ARM STROKES: Move softly in and out of the water to control your shoulder and body movements. For crawl stroke/free style in particular keep these things in mind for an efficient swim and good shoulder health:

* When swimming look down at the bottom of the pool with the water in the mid-line of your head... keeping your neck in good alignment!

* When the hand enters the water, have it facing down to enter in a diagonal, where the "back" of the fingers enter first and the elbow is bent, then extend arm. Flex the wrist and start to bend your elbow as you pull the water (pull the water down to your toes by brushing the water by your hip and leaving it behind you before you lift your hand out of the water!)

* Your spine turns and rotates about your "center" as you pull your arm down in an "S" type curve and brush the side of your hip (as if you are a torpedo and your torso rotates around it back and forth with each arm pull or arm entry (they are moving in opposition!).

*Stay calm and breathe...  enjoy the silent sound of the water and your breath and find YOUR rhythm.....feel the wave! 

* It will be important to keep up with your shoulder internal and external Rotator Cuff exercises too!  (For those of you that have seen us for your past shoulder symptoms, get your bands out!)

*Keep in mind that you should not feel your shoulder "pinching" when swimming or when holding onto the kick board). 

WATER AEROBICS:

Healthy Joints:

If you are in shallow water: It is extremely helpful to be in at least chest deep water to unload the joints.  A quick and easy way to think about how much weight bearing you are doing is:  If you are 1/2 way in the water, you are roughly 50% weight bearing.  If you are chest deep in the water, then you are about 25% weight bearing, etc. 

* When jogging and jumping in the shallow end, make sure you push off from the foot (roll thru the foot to push off) and when you land, make sure you take the time and go thru your full foot motion - land on the balls of your feet and roll thru to your heel, then push off again to jump. Be in control...find your rhythm as you feel and use the waves!  (BTW: This can help reduce your likely hood of getting calf cramps and shin splints).