Pool Exercises
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If you don't do pool exercises right, they are simply wet and boring!  They may be beneficial to your health, but like regular exercise, who wants to do it?  Now, since becoming exposed to good pool exercises, I have become a real enthusiast of them.  When done right, they can be fun, enjoyable, invigorating and very helpful to your balance and overall health.  Best of all, although it does provide real exercise, it is not hard to do and you do not find yourself hot, sweaty or panting afterwards.  You may find yourself a little played out after you do them the first few times, but if you allow time for a little nap afterwards, then all is good!  I'm retired, so I have lots of time for pool exercises and a nap, and they both make me feel good!  The keys to dong pool exercises right are to:
  1.  Be safe and careful  It's no fun if people get hurt
  2. Do it with a group.  They can be done alone, but it's more fun when you are interacting with others.
  3. have fun  If you think of something funny to say during the exercises, then say it!
We have been doing a pretty good exercise routine so I decided to write out the exercises so that they are available to anyone who wants to do them.  Some of my fellow exercisers in this park wanted them, so this web page is for them, but it's really for anybody that has access to a swimming pool.  They can be done by yourself, but it's a lot more fun with a small group of people.  You can copy and paste this text into Notebook or your favorite word processor and then print it from there, as it is not really formatted, so you can format it to your own liking.

You do most of the exercises standing about chest deep in water.  Here are some of the exercises that we generally do:

crouch down in water then stand up slowly, and get right up onto you toes.  Stand on your toes to the count of 5.  If somebody looses their balance, laugh, but don't ridicule, you may be next.
crouch down again, then come up onto toes again count to 10
crouch down and cross your right leg onto the knee of the left leg and stand up on one foot or all the way up onto your toes if you can.  Count to 5
keeping legs crossed, crouch back down and then slowly come back up again count to 5 again
crouch down again and cross other leg stand up on one food, toes if you can count to 5
keeping legs crossed, crouch down and then slowly come back up again count to 5
crouch down again and while staying crouched on both feet, swing your knees to the right and then back to the left.  Try to keep the top half of your body straight ahead.  repeat 6 times

Stand up straight.  Keeping both knees straight, stand with one leg forward and slide the other leg back keeping both feet flat on the bottom until you can feel the calf muscle on the back leg stretch.  Hold and count to 3
switch legs and stretch calf muscle on other leg, count to 3
switch back to first leg.  Stretch it back and count to 3
switch back to the second leg count to 3

Standing straight, bend right leg up at knee and grab ankle behind you with your right hand       \
tug up on leg three times                                                        \  relax leg a little, then tug again.  Repeat 3 tugs 3 times.
bend left leg back at knee and grab leg with left hand           /
tug up on leg three times                                                   /

do jumping jacks count up to 10, then count back down to 1 (20 times)
holla hoop count 10
holla hoop reverse count 10

Stand up straight, put your left arm straight out then fold it across your chest keeping that elbow straight, pull in tight to your chest with the other arm.  Count to 3  \  Repeat 3 times
right arm straight across chest, pull in tight with other arm count to 3                                                                                                                                              /
Stand with your arms out straight and bend your elbows so your lower arms and hands are sticking up.  Bring your elbows together then swing your arms out from the shoulders and pulse them back 3 times.  Bring your elbows back together and pulse them back again.  Repeat 4 more times
now crouch down in the water with your arms held in front of you the same way and clench your hands together.  Rotate your body back and forth from one side to the other at the waste so that your arms churn the water like a washing machine.  Keep churning the water to the count of 10
do the same thing again but rotate faster to the count of 10

Get water joggers from side of the pool if you have them if you don't have them, try to use open hands  to maximize water resistance

cross country ski

crouch slightly and slide feet back and forth on the bottom with long strides.  Count to 5 then turn quarter turn to left and count to 5 again.  Repeat 4 times until pointing same direction again
continue to ski to the count of 5 then turn right one quarter turn.  Repeat 4 times this way as well until you are standing straight again.  You may laugh at but not ridicule anybody that gets mixed up.

slalom ski: 

crouch slightly, then jump up and turn your hips and knees one way while keeping the top part of your body straight ahead.  Then jump again and turn your hips and knees the other way.  Repeat this 10 times

punch down in the water, count to 10
punch down hard & fast count to 10 again
punch forward through water count 10
punch forward fast count 10
stand slightly crouched so your arms are in the water and swim forward with your arms to the count of 10
swim backward with your arms count 10
Stand in the water with your arms out to the side and then swing your arms down in front of your hips and keep swinging them up crossed as far up as you can then swing back down and out to the side.   Repeat this 10 times

get rid of water joggers

Standing straight up, pretend to climb rope arm over arm for count of 10
arms straight up and pretend to unscrew light bulbs with both hands for the count of 10
keeping arms up pretend to screw in light bulbs with both hands for the count of 10
take arms straight out to side pinch each finger to the thumb of the same hand with each hand, reverse the order and repeat until you have toughed each finger to your thumb 10 times

Stand straight with arms straight out to the sides.  Make small circles with each arm getting ever bigger circles while counting to 10
Do the same thing again making circles in the opposite direction.

reach back with both hands (one arm over shoulder and one arm behind back to an imaginary zipper on your back.  Pulse you arms as you try to touch hands to the count of 3    \ Repeat 5 times
Switch your arms to reach the other way with each arm and pulse your arms to touch hands again to the count of 3.                                                                                                /

crouch down in water then slowly rise up on your toes.  stand for the count of 5

neck exercise be careful or don't do them if you have neck problems

hands on hips turn head to far left, pick object.  Hold for count of 5  \
turn head to right, pick object.  Hold for the count of 5                       \
head to front then forward looking down.  Hold for the count of 3                      repeat 4
head forward and looking up, say vowels                                       /

rotate head to left , tilt head forward, then roll it tilted left, then to the back, then back to the front.  Repeat for the count of 5
repeat, rotating head to the right, and do the same thing, again for the count of 5
Stand straight and tilt head to left bringing left ear towards left shoulder.  do the same thing tilting your head to the right.  Repeat for count of 5
shoulders to ears count 5
end neck exercise

Put hands together in front of you in a praying motion.  Push hands together and hold for count of 5                                  \   repeat 5      
link finger tips and pull hands apart count 5                                                                                                                   /

rotate shoulders forward count 5
rotate shoulders backwards count 5
stretch calves again left then right count 3

imagine you are standing near a sharp rock sticking up from the bottom, but you decide to be foolish and jump over it.
you are going to be asked to jump up and over the rock in front of you, then jump back to where you were.  Then jump over to the left side of the rock and finally back to the right side of the rock.

ready? jump forward, back,to the  left, to the right repeat 10 times

frog jump like you're playing leap frog
      push down with hands while you jump up bending your knees so your hands go down between your knees
       try to get your feet as high as your hands
repeat 10 times

kick one knee up at a time to try to touch the elbow of the opposite arm repeat 10 times
kick forward one leg at a time kicking as high as possible to the count of 10
kick backwards one leg at a time kicking as high as possible to the count of 10
Bring one leg up in front of the other and try to reach down and touch your heel with the opposite hand.  Repeat this with the other leg and hand.  Do the whole thing over again 10 times.
Now bring one leg up behind the other and try to reach down and touch your heel with the opposite hand.  Repeat this with the other leg and hand.  Do the whole thing over again 10 times
3 minute running on spot, lift knees high move legs fast
this is good time for announcements, gossip or jokes

go to side of pool
lean comfortably against side
do a once around name call with each person calling out their first name in turn, start with coordinator then person on right
While leaning against side, write your name under water with your right foot
then write your name under water with left foot
stretch out from side floating on back and kick feet count to 10
kick vigorously, but try not to splash others count to 10
do scissor kick crossing legs with left on top then right count to 10
flip over onto stomach
stretch out and kick feet count to 10
kick vigorously, but try not to splash others count to 10
stand up facing side of pool at half arm length
do push ups from side of pool , try to touch elbows to side of pool when you go forward count to 10

stand with one side to edge of pool holding edge with that hand
pirouette move with upper body hand down to knee then lift up to the side over head, pulse 3.  Repeat to count of 5
working only with leg closest to the center of pool swing leg slightly toward center of pool and rotate your foot clockwise bending only your ankle count to 10
rotate counter clockwise count to 10
give your leg a shake
lift leg bending at knee so that foot is resting on opposite knee
keeping foot on the opposite knee, rotate leg outward at hip toward center of pool, rotate back and lower leg to standing position
repeat leg up, swing bent leg out, back in and down count 5
stand at slight angle toward side of pool if crowded to allow more room to swing legs
lift leg right out to the side pointing it toward center of pool and back down.  Back up and down to the count of 10
give leg shake
Do leg rotation by rotating leg out to the front, rotate to side and touch foot to side of pool in front of you.  Rotate leg back to touch foot to side of pool behind you.  Repeat for count of 5
give leg shake
Do full leg rotation.by swinging leg out to back, rotate it straight out toward the middle of the pool and then keep rotating it out in front of you and then bring it down.  Repeat for the count of 10
give leg shake
Do full leg rotation in the opposite direction by swinging it to the front, then straight out to the side then around behind you and back down.  Repeat for the count of 10
football kick straight forward, then straight back repeat for the count of 9
kick once more forward and hold leg up for the count of 5
kick leg back and hold up for count of 5
take leg down and give it a shake
turn around and put your other side toward edge of pool and hold side with that hand
pirouette move with upper body hand down to knee then lift over head, pulse 3 Repeat for count of 5
work only with leg closest to the center of pool to do all the same exercises with the other leg.
working only with leg closest to the center of pool swing leg slightly toward center of pool and rotate your foot clockwise bending only your ankle count to 10
rotate counter clockwise count to 10
give your leg a shake
lift leg bending at knee so that foot is resting on opposite knee
keeping foot on the opposite knee, rotate leg outward at hip toward center of pool, rotate back and lower leg to standing position
repeat leg up, swing bent leg out, back in and down count 5
stand at slight angle toward side of pool if crowded to allow more room to swing legs
lift leg right out to the side pointing it toward center of pool and back down.  Back up and down to the count of 10
give leg shake
Do leg rotation by rotating leg out to the front, rotate to side and touch foot to side of pool in front of you.  Rotate leg back to touch foot to side of pool behind you.  Repeat for count of 5
give leg shake
Do full leg rotation.by swinging leg out to back, rotate it straight out toward the middle of the pool and then keep rotationg out in front of you and then bring it down.  Repeat for the count of 10
give leg shake
Do full leg rotation in the opposite direction by swinging it to the front, then straight out to the side then around behind you and back down.  Repeat for the count of 10
football kick straight forward, then straight back repeat for the count of 9
kick once more forward and hold leg up for the count of 5
kick leg back and hold up for count of 5
take leg down and give it a shake

Noodle exercises

Take a noodle and go back out toward the center of the pool
Holding the noodle with both hands near its middle, push noodle down under water, keeping it under water push it out from your body, let the noodle come up slowly, but don't let it break the surface, then pull it back toward yourself under water.
repeat this whole process four times
Now go the opposite way with your arms.  Push noodle out from your body under water, then push it down in the water, then pull it back toward yourself and let it come up slowly without breaking the surface.  Repeat this four times
Still holding the noodle, push it down by your knees.  Swing your hands and the noodle around so that your hand movements made a figure 8 under water.  Repeat this 4 times
Now move your hands and noodle around the other way so that your hand movements form a figure 8 going the other direction.  Repeat this 4 times
Holding noodle with your hands slightly wider apart, put the noodle down by your knees and then swing it up toward the left side of your body as high as you can lift it so that one end of the noodle is up in the air and the other is still in the water.  Take the noodle back down to your knees and swing it back up on the other side of your body in the same way.  Repeat these movements 5 times.
Hold the noodle near the middle while it floats on the water in front of you. Start to jog slowly bringing the noodle toward you when you are on one foot and pushing the noodle away from you when you are on the other foot.  When you are doing a coordinated jog like that jog up to the count of 10
Wrap the noodle around your back and under your arms.  Hold the noodle closed at the front with both hands.  Leaning forward floating your feet off the bottom.  Try to rotate your body 3 times without using your arms (except to hold the noodle)
When you have done that, then try to rotate your body 3 times in the opposite direction.
Keep the noodle behind your back and let go of the ends.  Let your legs float up out in the water in front of you.  You may find it easier to hold on to the edge of the pool behind you for this.
bend your knees so that they come up out of the water and then straighten out your legs again.  Repeat for the count of 5
While still on your back, rotate only at your waste so that your legs are pointed to one side.  With your feet still pointed to the side, bend your knees to bring your feet up closer to your body then straighten your legs and rotate them back out straight with your toes pointed up.  Now do the same things only rotating your hips in the opposite direction so that your feet point out the other way.  Do the full movements again on this side repeating 5 times.

Now put the noodle around your chest and float on your stomach, you may hold onto the side of the pool above your head if you like.
bend your knees so that your feet come up out of the water.  Straighten your feet back out and repeat 5 times.

That's it for the pool exercises.