Today Pilates is beginning to take the plunge as practitioners begin performing techniques in pools as part of general conditioning or a rehabilitation program. Clinicians taking this approach should be trained in land-based yoga and Pilates before transferring poses and positions to the pool.

With aqua Pilates, clients can learn movements and corrective exercises to strengthen the torso and tone muscles, while improving posture, flexibility and balance. Clients immersed in warm water use its natural resistance to relax muscles, increase muscular strength and endurance, and facilitate range of motion around joints. People who are inactive from illness or injury can use aqua Pilates to restore function.

The water acts as a cushion, since the body only bears about 75 percent of its total weight, and the water's buoyancy helps make movements smooth, supportive and nonimpact. Aqua Pilates Sessions People of all ages and fitness levels can benefit from an aqua Pilates program, since postures and movements can be adapted to a person's individual capabilities. To achieve significant results, clients should participate in hour-long aqua Pilates sessions three or four times a week. The ideal water depth for aqua Pilates is chest level. Each session should begin with a 10- to 15-minute warm-up and an explanation of proper breathing techniques. Breathing is a crucial component of any Pilates program.

These breathing techniques emphasize deep diaphragmatic inhalation through the nose, followed by forced exhalation through the mouth. During the warm-up, clients should find the neutral spine position and begin rhythmic breathing, which links the body and mind for the entire workout. To find the neutral position, a client should tilt the pelvis forward and back; the middle position places the spine in neutral. Next, combine the breathing activity with a movement, such as a moving twist with a half breath. These exercises should be done in a fluid motion that prepares the body for more challenging exercises.

Aqua Pilates Movements The body of a workout consists of 40 minutes of heat-building and strength-building movements. Aqua Pilates exercises are similar to land-based mat exercises, such as single-leg circles or single-leg stretches. Some motions can't be performed identical to the land-based form, such as the rolling movements, without submerging the head. However, these exercises can be modified from a supine to a prone position.1 Other Pilates movements that adapt well to water include double-leg stretches, roll downs, corkscrew, rolling like a ball, single-leg kicks, spine twists, side bends and side kick series. With the double-leg stretch, a client uses the side of the pool for support and places the arms on the edge of the pool. He slowly brings one knee into the chest and exhales, then extends the other leg toward the bottom of the pool at a 45 degree angle, without touching the bottom.

Or consider an aqua Pilates version of the tuck, roll and glide.1 A client should bend the knees into the chest and wrap the arms around the legs. Then, he should move the arms through the water, and extend the legs at the knee and hip to touch the toes behind the vertical body line. He should tuck the knees into the chest again and extend the legs to the water surface in front of the body. Tuck and return to standing, or repeat by touching the toes to the pool surface behind the body line.1 The final segment of the workout should include a five- to 10-minute cool down with restorative techniques, such as breathing, so the body can slow down, relax and recover.

During the cool down, make sure you avoid movements that are too active or those that build heat. Simple movements, such as bent knee twists, long lying stretches and shoulder circles, work best. It's important to stretch the muscles that you've been working during the class. Individual Adaptations Be sure to adapt or eliminate exercises according to the client's physical limitations. For instance, be cautious when handling clients who have cervical fusion or disc problems, shoulder limitations, a knee replacement or hip replacement/fractures. You must modify certain ranges of motion for these clients and stay within safe boundaries. For instance, a client with a hip replacement should never let the legs cross the midline of the body during exercises. When a client is rehabilitating from an injury or surgery, it's better to administer aqua Pilates with one-on-one instruction.

This allows you to monitor precautions, potential problems and movement ability. In the beginning, avoid positions that require more range of motion and deep opening of the joints. As participants progress in Pilates workouts and become more comfortable with the movements, you can increase the difficulty and intensity. For instance, you can use flotation devices, such as kickboards, water barbells, noodles and buoys. Before introducing these modifications, however, make sure clients can swim. And it may be easier to work on a one-on-one basis so you can support clients during more difficult movements. You'll need to continually monitor a client's buoyancy and strength.

A buoyant client may find it easier to work with a shorter noodle, while clients with lesser buoyancy may be more comfortable using a regular length noodle or water barbell. A practitioner's attitude is key to a successful aqua Pilates workout. You should be proficient in this mind/body program, and not just see it as a different approach to other forms of exercise.

Ann Anthony is athletic program director at the Biltmore Hotel fitness center in Coral Gables, FL. The fitness center offers aqua Pilates to guests and surrounding communities. She is trained and certified by the Aquatic Exercise Association and the Aquatic Therapy and Rehabilitation Institute.

Fonte: therapy.advanceweb.com