Spine Safe:

This term is used for special back instructions. To be spine safe, students should observe the following instructions when exercising.

• Test the exercise and modify the movement, if needed. If the movement continues to cause discomfort, discontinue and substitute the exercise. Exercise in chest level water.
  
  
• Rotation is done with the spine held as one unit from the shoulder to the pelvis.
  
  
• Avoid arching (hyperextension) which can strain the lower back. This also applies to the muscle conditioning: back press and back suspended positions.
  
  
• Flexion and extension of the spine are done with ease in the knees.
  
  
• Lean forward to relieve pressure on the lower back when lifting or kicking legs backward. The height of the lift is kept at a low level. This includes front, back and side lifts.
  
  
• Use bent knees instead of straight legs.
  
  
• Wall splits require ease in the knees. Crouching needs a straight spine.
  
  
• Using the tuck-under position will insure the abdominal support needed for the back. Keeping the arms at shoulder level or lower will also ease back strain. If necessary, stop the arm movement.
  
  
• At the wall, use the vertical hand-hold for added back support.  

Pregnancy Safe:

If you are pregnant, you much have your doctor's approval before starting the Aquarobics™ water exercise program.

• Your target heart rate and limits will be established in consultation with our doctor and should not be exceeded.
  
  
• Practice proper body alignment with full support of your breathing. Work in chest level water or deeper.
  
  
• Avoid deeper flexion and extension of the joints.
  
  
• Jumping should be modified.
  
  
• Stretches should not be taken to the point of maximum resistance. Keep ease in the knees during a wall split.
  
  
• Some wall exercises are done in a back press or back suspended position. If you should feel a strain or pressure when lifting your legs to hip level in this position, stop. Your instructor will give you an alternate exercise.
  
  
• Avoid exercises that arch the lower back. Observe the spine safe safety tips.
  
  
• Liquids should be taken liberally before and after exercise to prevent dehydration. If necessary, activity should be interrupted.