8 | Akwa | March / April / May 2023 Pilates Heel Kick Exercise Yoga Warrior II Pose of corrective exercises similar to mat Pilates on land. Muscle re-educa- tion uses abdominal bracing in a seated position against the wall of the pool. Cole refers to this as the “Wall Sit” (Cole & Becker 2004). The basic wall sit develops isometric strength primarily in quads and hamstring group. It trains abdominal muscles to hold an appropriate neutral spine posture. Having the six points of the back against the pool wall protects the back, enables points of reference for maintaining a neutral pelvis, and provides tactile input. The lumbopel- vic region should be in neutral with the scapulae retracted and depressed. The rib cage is drawn downward and inward and the sternum stays lifted. The efficient organization of the spine allows for corrective exercises with stabilization and articulation for con- trolled, precise, and geometric seg- mental movement. The pool wall can also mimic the mat when the front of the body is against the pool wall. Since yoga poses have a calming effect on the nervous sys- tem and help to alleviate stress, they can facilitate harmony between the muscular and nervous systems of the body possibly resulting in more fluid movement and relief from muscle tension. The buoyancy of the water enables many to continue an exercise program in a supportive, positive envi- ronment resulting in improved coordi- nation and balance, increases flexibil- ity and strength, and an overall feeling of well-being. Including Aqua Pi-Yo-Chi is beneficial to many individuals, whether in a ther- apy setting or through group exercise classes and personal training. How- ever, as with all techniques and for- mats, the individual has responsibility in the program outcomes and needs to challenge habitual movement patterns through continual self-assessment. REFERENCES Akuthota, V., and Nadler, S.F. 2004. Core Strengthening. Arch Phys Med Reha- bilitation. Cole, Andrew J., and Becker, B. 2004. Comprehensive Aquatic Therapy. Moffat, M. and Vickery, S. 1999. The APTA Book of Body Maintenance and Repair. Round Stone Press. Stiles, M. 2000. Structural Yoga Therapy. Adapting to the Individual. Wykle, M. 2007. Aqua Pi-Yo-Chi (DVD). Wykle, M. Transitioning Yoga and Pilates Between Land and Water. 2nd ed. AUTHOR Mary O. Wykle, PhD, is president of MW Associates and specializes in aquatic pro- gram development for special populations for the Aquatic Therapy and Rehabilitation Institute, AEA, and the National Spinal Re- search Foundation. Certifications include ATRI, AEA, Ai Chi Master Trainer, and Hy- drorevolution Trainer. She has received all levels of awards from ATRI, the AEA Lifetime Achievement Global Award, plus ISHOF and other organizations. Wall Sit Exercise Run2Strength By Stephanie Newberry We find that many of our clients that love to work out in the water, have chosen this because they want to maintain their physi- cal activity throughout their life. Our latest AquaGym Fitness template, Run2Strength, was designed to give clients an effective cardiovascular workout and muscular endurance training in one class and has become a favorite training option. Running in the water, has been proven to have similar cardiovascular benefits as running on land without the added impact stress on the joints. Run2Strength is a work- out for people who love to run but offered in a format they can enjoy even if injuries now limit their participation of running on land. Combining running with muscular endurance boosts energy expenditure and creates an amazing total body workout that can be enjoyed by all. It appeals to those who love to run as well as those who have never been able to run on land. This template is meant to appeal to many fitness levels and is designed in a high intensity interval training format. The con- cept is simple. The workout segments or blocks start with an easy jog at approxi- mately 50-60% of their maximum capacity to warm up the body. Jog for 20 seconds and then advance to a run, picking up the feet and increasing the effort to 70-80% of maximum for 20 seconds. Finally, sprint at 100% maximum effort for 20 more seconds before switching, without a break, into the strength exercises. This technique will boost the heart rate incrementally, which improves stamina and overall metabolism. A break follows the strength exercise before repeating the cycle again. So, every block begins with the jog to run to sprint cycle before the designated strength exercise. The Run2Strength template is very versa- tile in its a structure and can be custom- ized to any group depending on their fitness level. Also, since it is broken into blocks, you can easily shorten or lengthen the class depending on the available time. This class works for both the shallow end of the pool, as well as the deep, and often is taught dual depth. Run2Strength can be done with a traveling component if space allows. However, it is also successfully without travel, which is especially effec- tive when you have a large group. AUTHOR Stephanie Newberry is one of AEA’s amazing IAFTC 2023 Presenters. Click here to find out more about Stephanie and the sessions she is offering.
