Group exercise
Recorded by Ida Liukkala in April 2014.
While doing group exercise you should always pay attenttion to your body posture and try to keep it in a good alignment. Don't force any movements but listen to your body. Always remember to breath.
1-1 Posterior shoulder and upper back strech
– Put your right hand to your left shoulder
– If neccessary, push with left hand from right elbow to get more strech
– RIGHT: Streching feeling on the back of your shoulder and upper back, WRONG: Feeling of pain. If you feel uncomfortable and painful, you should try to adjust your position so that you feel the strech. This can be done by moving your right elbow higher (closer to your face) or lower.
– Breath calmly: While breathing out you can try to add more strech and keep it while breathing in.
– Keep strech for at least 15 seconds and change the arm. Do 5 repetitions.
1-2 Hugging
– Push your arms to your sides, palms pointing outward.
– If you push arms as back as you can you should feel strech on your breast muscles and front of your shoulder
– Pull arms close to your body, hugging yourself tightly, palms pointing inward
– You can adjust this movement to your strength by adding speed to it or slowing it down
– Breath in when your arms are at side and breath out when you pull them in
1-3 Streching back of your upper arm and side of your body
– Put your right hand behind your head/neck/upper back palm facing your way
– If neccessary you can help the strech by pushing with your left hand from your right elbow
– Lean to the left with your upper body
– RIGHT: You feel streching feeling on the back of your upper arm and on the side of your body. WRONG: Uncomfortable or painful feeling. Try to adjust your position so that you feel the strech.
– While breathing out you can go deeper to the strech and while breathing in just keep the position.
1-4
– Put your hand in front of you palms facing down
– Push them down so that they pass right next to your body
– Turn your palm facing to the path your hand just went
– Pull your hand back upp near the surface of the water
– You can adjust this movement to your strenght by adding speed or decreasing it.
1-5 Drawing a circle
– Lift your hands in front of your face palms facing your face
– Lift your hands towards the ceiling and push your fingers as high as you can. Palms face each other.
– Keep your shoulders down and take couple of long breaths elongating your body. You should feel streching on your back.
– Draw as big circle as you can when you lower your hands down from the sides
1-6 Breast stroke
– Push your hands in front your body palms facing each other.
– Push your hands to your sides with a strong stoke palms facing out
– Return your hands in front of you near your body with relaxed motion
– You can adjust this movement to your strength by adding speed or decreasing it.
1-7 Scapula squeeze
– Put your hands together behind your back.
– Lift hands away from your back and squeeze scapulas together
– Lift your gaze a bit higher than normally.
– Hold this position for 10 seconds and have a short rest. Make 10 repetitions.
2-1 Head rolling
– Relax your body
– Draw 3 big circles in both directions with your head
– Feel the tightness in certain spots and stay a bit longer there
2-2 Shoulder and neck strech
– Put your right hand above your left ear
– Tilt your head to the right and push gently with your right hand if neccessary
– Push your left hand towards the floor
– You should feel streching on your shoulder and neck and you should adjust the position so that the strenght of the strech feels comfortable.
– Keep the strech at least 15 seconds and then change the side. Repeat at least 3 times per side.
– Keep the position while breathing in and strech a bit more when breathing out.
2-3 Neck strenghtening
– Cross your fingers and put your hands on the back of your head.
– Keep your head still and press your hands against your head
– Keep the pressure about 10 seconds and repeat at least 3 times.
– Do the same with your hands on your forehead and then above each of your ears.
2-4 Neck massage
– Put your hands on the back of your head and make small circles with your fingers.
– Trace the end of your skull and concentrate more on the sore spots you find
– Trace down both sides of your spine
2-5 Shoulder massage
– Put your right hand on your left shoulder and make small circles with your fingers
– Try to find sore spots and concentrate more on those
– Do the same on the other side
2-6 Palm strenghtening
– Put your hands in front of you under the water
– Squeeze your hands to fists and open them repeatedly
– Try to get water to squirt as high as possible
– Remember to open your fingers fully when opening your fists
2-7 The Thinker
– Lift your right leg and hold it near your body with your hands
– Try to stand firm on your supportive leg
– Hold the position for 10 seconds and change the leg
– You can feel strech on your low back and buttocks
– If you feel unsecure you should go near the railing/wall
2-8 The Scarecrow
– Lift your right leg near your body
– Put your hands to your sides for stability
– Keep the position for 10 seconds and change the leg
2-9 Bicycle
– Go to lean on the railing
– Lift your body near the watersurface
– Do a bicycling movement with your legs
– 50 repetitions
– Remember to use your ankles too and push the water with the sole of your feet
While doing group exercise you should always pay attenttion to your body posture and try to keep it in a good alignment. Don't force any movements but listen to your body. Always remember to breath.
1-1 Posterior shoulder and upper back strech
– Put your right hand to your left shoulder
– If neccessary, push with left hand from right elbow to get more strech
– RIGHT: Streching feeling on the back of your shoulder and upper back, WRONG: Feeling of pain. If you feel uncomfortable and painful, you should try to adjust your position so that you feel the strech. This can be done by moving your right elbow higher (closer to your face) or lower.
– Breath calmly: While breathing out you can try to add more strech and keep it while breathing in.
– Keep strech for at least 15 seconds and change the arm. Do 5 repetitions.
1-2 Hugging
– Push your arms to your sides, palms pointing outward.
– If you push arms as back as you can you should feel strech on your breast muscles and front of your shoulder
– Pull arms close to your body, hugging yourself tightly, palms pointing inward
– You can adjust this movement to your strength by adding speed to it or slowing it down
– Breath in when your arms are at side and breath out when you pull them in
1-3 Streching back of your upper arm and side of your body
– Put your right hand behind your head/neck/upper back palm facing your way
– If neccessary you can help the strech by pushing with your left hand from your right elbow
– Lean to the left with your upper body
– RIGHT: You feel streching feeling on the back of your upper arm and on the side of your body. WRONG: Uncomfortable or painful feeling. Try to adjust your position so that you feel the strech.
– While breathing out you can go deeper to the strech and while breathing in just keep the position.
1-4
– Put your hand in front of you palms facing down
– Push them down so that they pass right next to your body
– Turn your palm facing to the path your hand just went
– Pull your hand back upp near the surface of the water
– You can adjust this movement to your strenght by adding speed or decreasing it.
1-5 Drawing a circle
– Lift your hands in front of your face palms facing your face
– Lift your hands towards the ceiling and push your fingers as high as you can. Palms face each other.
– Keep your shoulders down and take couple of long breaths elongating your body. You should feel streching on your back.
– Draw as big circle as you can when you lower your hands down from the sides
1-6 Breast stroke
– Push your hands in front your body palms facing each other.
– Push your hands to your sides with a strong stoke palms facing out
– Return your hands in front of you near your body with relaxed motion
– You can adjust this movement to your strength by adding speed or decreasing it.
1-7 Scapula squeeze
– Put your hands together behind your back.
– Lift hands away from your back and squeeze scapulas together
– Lift your gaze a bit higher than normally.
– Hold this position for 10 seconds and have a short rest. Make 10 repetitions.
2-1 Head rolling
– Relax your body
– Draw 3 big circles in both directions with your head
– Feel the tightness in certain spots and stay a bit longer there
2-2 Shoulder and neck strech
– Put your right hand above your left ear
– Tilt your head to the right and push gently with your right hand if neccessary
– Push your left hand towards the floor
– You should feel streching on your shoulder and neck and you should adjust the position so that the strenght of the strech feels comfortable.
– Keep the strech at least 15 seconds and then change the side. Repeat at least 3 times per side.
– Keep the position while breathing in and strech a bit more when breathing out.
2-3 Neck strenghtening
– Cross your fingers and put your hands on the back of your head.
– Keep your head still and press your hands against your head
– Keep the pressure about 10 seconds and repeat at least 3 times.
– Do the same with your hands on your forehead and then above each of your ears.
2-4 Neck massage
– Put your hands on the back of your head and make small circles with your fingers.
– Trace the end of your skull and concentrate more on the sore spots you find
– Trace down both sides of your spine
2-5 Shoulder massage
– Put your right hand on your left shoulder and make small circles with your fingers
– Try to find sore spots and concentrate more on those
– Do the same on the other side
2-6 Palm strenghtening
– Put your hands in front of you under the water
– Squeeze your hands to fists and open them repeatedly
– Try to get water to squirt as high as possible
– Remember to open your fingers fully when opening your fists
2-7 The Thinker
– Lift your right leg and hold it near your body with your hands
– Try to stand firm on your supportive leg
– Hold the position for 10 seconds and change the leg
– You can feel strech on your low back and buttocks
– If you feel unsecure you should go near the railing/wall
2-8 The Scarecrow
– Lift your right leg near your body
– Put your hands to your sides for stability
– Keep the position for 10 seconds and change the leg
2-9 Bicycle
– Go to lean on the railing
– Lift your body near the watersurface
– Do a bicycling movement with your legs
– 50 repetitions
– Remember to use your ankles too and push the water with the sole of your feet