forward on heel of right foot, and forward on heel of left foot. She continues this pattern for the designated distance or time; then repeats moving backwards. 3. The Pushover. The goal is literally to not be a push- over. The focus is on engaging the core muscles (rectus abdominis, obliques, transverse abdominis, erector spi- nae, multifidus, and the quadratus lumborum). Kath- erine moves forward with alternating knee lifts. On my command, I have her pause and hold her pose, trying not to let the water push her off balance or cause her to put the other foot down. After several repetitions, I also have her perform this activity traveling backwards with alternating leg curls. Lateral travel is also possible and can be an additional challenge for the body. For lat- eral travel, I have her pretend to step over a hole in the ground with each side step. Again, the goal is to stabilize the body. 4. The Box. The box activity has two options. Kath- erine is to visualize herself standing in the mid- dle of a box as the start position for both options. Box 1. Begin with the right leg at the back left corner of the pretend box (hip extension and hip adduction) with the foot in plantar flexion, engaging the gastroc- nemius. Lift the right leg toward the front right corner (hip flexion, hip abduction, hip rotation) with the foot in dorsi flexion, engaging the tibialis anterior. This move is repeated with the left leg starting at the back right corner and finishing at the front left corner. Box 1 Katherine realizes she needs to exercise on a regular basis. She has learned that not exercising starts a vicious cycle: no exercise leads to loss of muscle, which can then lead to loss of function and increasing frailty, which can lead to a greater risk of falling. Exercising not only helps Katherine with bal- ance, it can improve her reaction time, help her maintain a healthy weight, and help to keep her bones and muscles healthy. Since doing the water exercises, Katherine has noticed she feels better, with more strength and energy than before. Friends have commented on how she is standing taller and walking more confidently. Her doctor is pleased that she is continuing to exercise, and she wants to make it a part of her regular routine. Katherine is thankful that she found water exercise, and could get back on her feet after her fall. n Author Monique Acton, President of the Personal Health Trac, is a CE provider, international presenter, and fitness and personal trainer for both land and water. She offers ical exercise programs. educational workshops, creates wellness workouts, and works alongside the medical community designing med- Monique is a contributing author for Akwa magazine, serves on the AEA advisory board, and is an AEA Trainer Specialist. Specialty areas include personal training, resistance training, and choreography; her certifications include AEA, ACE, AFAA and AAHFRP. Start End Box 2. Begin with the right leg at the back right corner (hip extension and hip abduction) with the foot in plan- tar flexion, engaging the gastrocnemius. Lift the right leg toward the front left corner (hip flexion, hip adduction, and hip rotation) with the foot in dorsi flexion, engaging the anterior tibialis. The move is repeated with the left leg starting at the back left corner and finishing at the front right corner. Box 2 Start End December 2017 / January 2018 | Akwa | 39
