Most people associate spas with relaxation but don’t often think to use their spa as a place to exercise. Exercising in your spa can assist your workout by being gentle on your joints and allow those who have injuries able to perform their routine physical therapy. Check out some of the spa exercises below that are great for low impact movement but will help promote weight loss, muscle tone, heart health, flexibility, and rehabilitation.
Roll your shoulders – Stand upright in the center of your spa and lightly roll your shoulders. This movement will promote circulation to your neck, torso, and shoulders while improving join mobility. Try to shoot for 3 sets of 30 repetitions.
Bend your knees – While standing on one leg, bring one knee to your chest. Rapidly alternate bending and raising each leg in a high-knees running motion. If extra stability is needed, keep both hands on the wall or a flotation device. Do 3 sets of 30-60 repetitions.
Sit and stand – Performing squats in the spa is a great way to perform this traditional exercise. Extend your arms out and tilt your hips back as if you were going to sit in a chair. Slowly sit back / bend your knees until you’re about halfway day while maintaining a tight core, then return to a standing position. To avoid adding stress to your joints, make sure not to lock your knees. If you need additional support you can use a step or chair for additional support while you sit back. Do three sets of 15 repetitions.
Twist your torso – While standing or sitting with your shoulders underwater, cross your arms across your chest. Now contract your abdominal muscles and twist slowly from left to right and vice versa. Exhale as you twist, and inhale as you return to center keeping your shoulders relaxed, and focus on increasing your range of motion. Do 3 sets of 20 – 30 twists.
Kick your feet – Take a seated position with your legs extended towards the center of your spa. Rotate both legs and feet in and mimic the motions of pedaling a bicycle. Do t3 sets of 20 – 30 repetitions.
Work your core – Take a seated position or hold onto the wall with both hands. Face towards the center of your spa and bring both knees to your chest, then fully extend both legs together. Avoid bringing your shoulders to your ears and make sure your back is straight with no arching. Perform 3 sets of 30 repetitions.
Clap your hands – Stand upright and submerge your arms under water, extending them out from your sides. With thumbs towards the sky and hands flat, bring your arms in to touch your calms together, and then extend them back out. Ensure that your shoulders remain relaxed. Do 3 sets of 20 – 30 repetitions.
Raise your heels – Maintain a standing position with your feet flat on the floor of your spa. Raise your from heels onto your toes repeatedly for 3 sets of 15 – 30 repetitions. If you need assistance to maintain balance, use the wall for support.
Cross your arms – Seated or standing with your shoulders under water, extend your arms with your palms facing the floor. Then, with palms still facing downward, move your arms frp, straight out at your sides to crossed in front of your chest. Do 3 sets of 20 – 40 repetitions.
Stretch Out – A great way to end a workout is by stretching. When you’ve completed your workout begin in a standing position. Bend one of your knees and lift your foot behind you, using your hand to grab onto your foot. Keep the bent knee close to the opposing leg for a deep quadriceps stretch. If you need to, feel free to hold onto the spa wall to maintain balance and hold the stretch 30-45 seconds before alternating to the other leg and repeating.
Next, stretch out your back torso, and shoulders by gripping the wall with both of your feet flat and bring your hips back away from your hands and towards the center of your spa. Flatten your back and contract your core, reaching through your scapula and arms with your face towards the water.
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