Water is an excellent medium for recovery from injuries or surgery, for cross-training, and for preventative fitness. It can help alleviate the effects of wear and tear on the body caused by sports and job-related duties. Water exercise can also help correct muscle imbalances and posture problems that can lead to recurrent injuries.

Tricep/Bicep Curl
Stand upright in chest-deep water. You may stand with your back against the pool wall for added support. Begin with arms fully extended by your sides with your palms up. Slowly curl the forearm toward the shoulder then return to the start position. Complete 2 sets of 10 repetitions each. Bringing your arms up works your biceps. Lowering your arms works your triceps. Photo: Exercise performed with water weights

Bicycle
In an upright position, imitate a bicycle pedaling motion with your legs. You can also pedal in reverse if you wish. This exercise strengthens the abdominal muscles, hamstrings, and quadriceps. Perform in 5 to10 minute intervals as tolerated to increase cardiovascular fitness.
Photo: Exercise performed with a noodle

Chest Fly
Begin with your arms at your sides. Raise both arms up and out to the side (laterally) and then bring them back down. Complete 2 sets of 10 repetitions each. This exercise works back and chest. Photo: Exercise performed with water weights

Frontal Raise
Stand upright in chest-deep water. You may stand with back against the pool wall for added support. Stand on the resistance band with one foot, knees slightly bent (note: you may stand on band with two feet if more resistance is needed). Begin with arms fully extended by your sides with palms down. Slowly raise straight arms directly in front of your body to shoulder height (you don't need to raise them any higher ). Lower arms to start position. This motion should be slow and controlled. Do 2 sets of 10 repetitions each to strengthen shoulders and upper arms. Photo: Exercise performed with rubberized resistance bands

Jacks
Move your arms and leg to the sides, away from the body as in a jumping jack movement. Your arms should not come out of the water. Return to the starting position to complete the jumping jack. Perform in 5 to10 minute intervals as tolerated to increase cardiovascular fitness. Photo: Exercised performed with water mitts

If you're interested in participating in a water exercise class, call the Wellness Center at 849-6868. If you'd like to do these exercises in your own pool, water weights, noodles, resistance bands and water mitts can be purchased at most stores carrying sporting goods or pool supplies.

Water exercises demonstrated by Wellness Center Aquatics Instructor Melinda Mills.