Spine / Core
To remove interference by Youtube videos, find the blob at the end of the red line at the bottom of the swim video, drag it to the left, click ‘more videos’ on the left and then click X at the top right of the interference.
As you may know your spine consists of lots of separate bones called ‘vertebrae’. In between are fluid filled ‘disks’. As you get older these often lose their fluid, you lose an inch or so in height and there is a risk that the bones will grate or fuse together and trap your nerves causing a lot of pain.
So the purpose of most of these exercises is to stretch those bones apart and keep your back flexible. It is best to do these before you get trouble. If you already have some pain, it is always best to get professional advice for your personal symptoms.
If you want to learn about the spinal joints you will exercise, click here on Education, click on the little arrow, and then scroll down until you reach the section on The Spine.
1 Warm up
Warming up/cooling down: Walk forwards in the water swinging arms, sideways with straight knees, backwards with straight legs, walking with breaststroke arms.
.
2 Lower back stretch
Slowly take one leg backwards without allowing the back to move. Add float as necessary for balance.
.
3 Arm stretch with torso strength
Hold a float so that it is vertical in the water, push and pull it to and fro to make waves. Keep your body still by using tummy muscles. For greater strength, turn the float at right angles to the direction of push and pull
.
4 Total body stretch
If there is a bar at the end of the pool, preferably under-grasp it so that your shoulders are in the water. Then stretch out your body into the pool. If, as in the video, this means your head is too low, over-grasp, bend your arms and hold your head up
.
5 Gentle spine stretch
Gently, slowly and not jerkily lean over sideways and feel it stretch your muscles. At the lowest point place the opposite arm sideways over your head. The repeat the other side. Stop if painful and only do the other side.
.
6 Lunges
Place your weaker leg in front. Lunge forward and bend the front leg as much as possible; then stretch leg straight with weight on the back leg. Do this gently but firmly to strengthen your hamstring muscles
.
.
7 Shoulder Arms stretch walk
Stand erect and then lean forward stretching as far as you can in front of you first with one arm and then the other rather as you might when swimming crawl.
.
8 Side stretch to mobilise your spine
Bend sideways reaching down towards the floor to one side. Straighten up and repeat the other side. Also bend forward arching the back as you go.
.
9 Body rotation
Stand erect. Stretch your arms in front of you, bend your knees sufficient to bring your shoulders under the water. Turn your body sideways and then to the other side keeping your back straight. Hold a paddle or a vertical float to move the waves and strengthen your shoulders.
.
10 Crossed arms and torso twist
Stand erect. Fold your arms, bend your knees sufficient to bring your shoulders under the water. Turn your body sideways and then to the other side keeping your back straight.
.
11 Sideways bend
Stand tall. Bend sideways sliding your hand down outside your thigh. Straighten up and do the same the other side.
.
12 Core twist
Stand erect with your feet a little wider than your hips. Bend your knees towards a full squat. Rotate your body from side to side. Feel that you are moving your vertebrae keeping your spine flexible. Also bend forwards and arch your back.
.
13 High leg stretch and swivel
For an elderly person, this demonstration is exceptional. Stand up straight, raise leg to one side, then turn your body toward it and back again. Change leg.
.
14 Arm stretch with torso strengthening
Make your spine erect. Hold a float so that it is vertical in the water. Push it away and pull it back making waves. Turn the float vertically sideways to increase resistance for strength.
.
15 Lateral spine flexibility. Shoulder strength.
Hold a float so that it is vertical in the water. Make sure you are standing erect, preferably with your knees bent and shoulders under the water. Then move the float from side to side.
.
16 Sideways hip strengthening
Lying in the corner of the pool with noodles for support flex your spine to keep as horizontal as possible. Hold the bars as necessary. Then move legs sideways in both directions.
.
17 Hip flexibility and spinal strength
Lying in the corner of the pool with noodles for support flex your spine to keep as horizontal as possible. Hold the bars as necessary. Then twist at the hips.
.
18 Balance on noodle with leg kicks
Sit with a straight back sitting on the woggle and make sure you are stable and balanced before kicking your legs. Use two, or even three woggles if you wish, but keep your thighs below the water. This exercise can also be done lying in the corner of the pool. To work harder move faster.
.
19 Raise arms sideways
Stand up straight for stability before raising your arms sideways and down again. Hold paddles for greater resistance and strengthening.
.
20 Spine and knee strengthening sit to stand
If steps are available, stand with your back to the steps. The sit on the second from bottom step. Hold on to bars if necessary. Sit with a straight back. Then lean forward and stand on the lowest step or the floor of the pool. Hold on the bars only if necessary.