
Copyright © 2018 Aqua Creek Products All Rights Reserved Revised 5/4/18
ConnieJasinskas,M.Sc.,CEPwww.FortheLoveofFit.comwww.AquaStretchCanada.com
RidingPosition Hands/armsposition ClassComponent
Lengthoftime&Resistancelevel
HelpfulCues
Saddle
Inthisposition,
waterlevel
shouldbeat
approximately
midsternum.
Handsgripthehorizontalportionof
thehandlebarsorwidergrip.
Tip:Usealightgrip,elbowsslightly
bent–restthehandswheretheyare
mostcomfortableforyourbody.
Experimentwithavarietyofhand
placements&changeplacement
duringtheworkoutasdesired.
NOTE:Whenmoreresistanceis
added,riderstendtogriptoofirmly
onthehandlebars.Maintaina
relaxedgriptoavoidunnecessary
tensioninthearms,shouldersand
neck.Tightgripsrestrictbloodflow
andelevatebloodpressure,soare
notadvised.
Warmup:
¥35minutesofspinningwith
littleorlowresistance.
¥Warmupneedstobemore
vigorousandlongerinwater
thatfeelscool.Itcanbe
shorterinwarm(therapy)pools
(≥90F).
¥Thispartoftheworkoutis
usefulforachieving
comfortablealignment,hand
position,andpedalstroke.
¥Exertionlevel:Low;feelsgreat,
youcaneasilytalk;notbreaking
asweat.
¥(Resistance–low)
¥Holdcorrect
body
alignment:long
spine,neutral
neck,shoulders
down.
¥Focusonthe
efficiencyand
smoothnessof
thepedal
stroke.
¥Pedalshould
feeleven
‘aroundthe
clock’;equal
pushandpull,
notjust
pushingdown.
SaddleUpright
¥Inthisposition,
watershould
benolower
thanthe
bottomofthe
sternum.
¥Strong
individualscan
useglovesto
increase
resistance.
¥Buoyant
dumbbellsor
resistivehand
wandscanbe
added,but
instruction
shouldbegiven
toprotectthe
shoulders,
neck,elbows&
wrists.
SeatedontheSaddlewithhandsoffthe
handlebars.Thetorsoismoreuprightthan
theSaddleposition.Allarmactionscanbe
donewithbotharmsmovinginunison,or
armsmovingalternately(usuallymore
challengingforthecore).
Arm/handmovementsforinterestand
intensity:Keepthearmsinthewatertouse
theresistanceofthewater.Donotmove
thearmsinandoutofthewater.
¥Breaststroke–largesweepingmovements
forward,tothesides&in.
¥Modifiedbreaststroke:usethebackofthe
arms&handstodothebreaststroke
motion,keepingthethumbsup.Bringthe
armsasfaroutandbehindthebodyas
possible(externallyrotated).
¥Crosscountryskiarms:palmsfacing
forwardswingthearmsforwardand
backwardbesidethebody,surfaceto
surfaceofthewater–alternateorin
unison.
¥Jumpingjackarms:palmsfacingdown;
don’tletthearmscomeoutofthewater.
Workout:Arm
Intervals
¥Usethisoption
for5–10
minute
intervals
between
episodesof
cardiointervals.
¥Maintainsteady
cadence.
¥Therider
shouldfeel
somewhat
challengedand
slightly
breathless.
¥(Resistance–
moderate)
¥Maintaincorrectbody
alignmentandthe
smoothnessand
efficiencyofthepedal
stroke.
¥Ifalignmentislost,
slowdownthepedal
strokewhileexecuting
armmovements.
¥Avoidhavingthebody
swaysidetoside.
¥Keepthecorefixed,
vertical,andstrong.
¥Staywellconnectedto
thesaddle.
¥Keepthehandsinthe
waterthroughout.
¥Powerposture:core
vertical,shoulders
down,neckrelaxed.
ConnieJasinskas,M.Sc.,CEPwww.FortheLoveofFit.comwww.AquaStretchCanada.com
¥
ClassComponent
Lengthoftime&Resistancelevel
Saddle
Inthisposition,
waterlevel
shouldbeat
approximately
midsternum.
Handsgripthehorizontalportionof
thehandlebarsorwidergrip.
Tip:Usealightgrip,elbowsslightly
bent–restthehandswheretheyare
mostcomfortableforyourbody.
Experimentwithavarietyofhand
placements&changeplacement
duringtheworkoutasdesired.
NOTE:Whenmoreresistanceis
added,riderstendtogriptoofirmly
onthehandlebars.Maintaina
relaxedgriptoavoidunnecessary
tensioninthearms,shouldersand
neck.Tightgripsrestrictbloodflow
andelevatebloodpressure,soare
notadvised.
Warmup:
¥35minutesofspinningwith
littleorlowresistance.
¥Warmupneedstobemore
vigorousandlongerinwater
thatfeelscool.Itcanbe
shorterinwarm(therapy)pools
(≥90F).
¥Thispartoftheworkoutis
usefulforachieving
comfortablealignment,hand
position,andpedalstroke.
¥Exertionlevel:Low;feelsgreat,
youcaneasilytalk;notbreaking
asweat.
¥(Resistance–low)
¥Holdcorrect
body
alignment:long
spine,neutral
neck,shoulders
down.
¥Focusonthe
efficiencyand
smoothnessof
thepedal
stroke.
¥Pedalshould
feeleven
‘aroundthe
clock’;equal
pushandpull,
notjust
pushingdown.
SaddleUpright
¥Inthisposition,
watershould
benolower
thanthe
bottomofthe
sternum.
¥Strong
individualscan
useglovesto
increase
resistance.
¥Buoyant
dumbbellsor
resistivehand
wandscanbe
added,but
instruction
shouldbegiven
toprotectthe
shoulders,
neck,elbows&
wrists.
SeatedontheSaddlewithhandsoffthe
handlebars.Thetorsoismoreuprightthan
theSaddleposition.Allarmactionscanbe
donewithbotharmsmovinginunison,or
armsmovingalternately(usuallymore
challengingforthecore).
Arm/handmovementsforinterestand
intensity:Keepthearmsinthewatertouse
theresistanceofthewater.Donotmove
thearmsinandoutofthewater.
¥Breaststroke–largesweepingmovements
forward,tothesides&in.
¥Modifiedbreaststroke:usethebackofthe
arms&handstodothebreaststroke
motion,keepingthethumbsup.Bringthe
armsasfaroutandbehindthebodyas
possible(externallyrotated).
¥Crosscountryskiarms:palmsfacing
forwardswingthearmsforwardand
backwardbesidethebody,surfaceto
surfaceofthewater–alternateorin
unison.
¥Jumpingjackarms:palmsfacingdown;
don’tletthearmscomeoutofthewater.
Workout:Arm
Intervals
¥Usethisoption
for5–10
minute
intervals
between
episodesof
cardiointervals.
¥Maintainsteady
cadence.
¥Therider
shouldfeel
somewhat
challengedand
slightly
breathless.
¥(Resistance–
moderate)
¥Maintaincorrectbody
alignmentandthe
smoothnessand
efficiencyofthepedal
stroke.
¥Ifalignmentislost,
slowdownthepedal
strokewhileexecuting
armmovements.
¥Avoidhavingthebody
swaysidetoside.
¥Keepthecorefixed,
vertical,andstrong.
¥Staywellconnectedto
thesaddle.
¥Keepthehandsinthe
waterthroughout.
¥Powerposture:core
vertical,shoulders
down,neckrelaxed.
ConnieJasinskas,M.Sc.,CEPwww.FortheLoveofFit.comwww.AquaStretchCanada.com
ClassComponent
Lengthoftime&Resistancelevel
Saddle
Inthisposition,
waterlevel
shouldbeat
approximately
midsternum.
Handsgripthehorizontalportionof
thehandlebarsorwidergrip.
Tip:Usealightgrip,elbowsslightly
bent–restthehandswheretheyare
mostcomfortableforyourbody.
Experimentwithavarietyofhand
placements&changeplacement
duringtheworkoutasdesired.
NOTE:Whenmoreresistanceis
added,riderstendtogriptoofirmly
onthehandlebars.Maintaina
relaxedgriptoavoidunnecessary
tensioninthearms,shouldersand
neck.Tightgripsrestrictbloodflow
andelevatebloodpressure,soare
notadvised.
Warmup:
¥35minutesofspinningwith
littleorlowresistance.
¥Warmupneedstobemore
vigorousandlongerinwater
thatfeelscool.Itcanbe
shorterinwarm(therapy)pools
(≥90F).
¥Thispartoftheworkoutis
usefulforachieving
comfortablealignment,hand
position,andpedalstroke.
¥Exertionlevel:Low;feelsgreat,
youcaneasilytalk;notbreaking
asweat.
¥(Resistance–low)
¥Holdcorrect
body
alignment:long
spine,neutral
neck,shoulders
down.
¥Focusonthe
efficiencyand
smoothnessof
thepedal
stroke.
¥Pedalshould
feeleven
‘aroundthe
clock’;equal
pushandpull,
notjust
pushingdown.
SaddleUpright
¥Inthisposition,
watershould
benolower
thanthe
bottomofthe
sternum.
¥Strong
individualscan
useglovesto
increase
resistance.
¥Buoyant
dumbbellsor
resistivehand
wandscanbe
added,but
instruction
shouldbegiven
toprotectthe
shoulders,
neck,elbows&
wrists.
SeatedontheSaddlewithhandsoffthe
handlebars.Thetorsoismoreuprightthan
theSaddleposition.Allarmactionscanbe
donewithbotharmsmovinginunison,or
armsmovingalternately(usuallymore
challengingforthecore).
Arm/handmovementsforinterestand
intensity:Keepthearmsinthewatertouse
theresistanceofthewater.Donotmove
thearmsinandoutofthewater.
¥Breaststroke–largesweepingmovements
forward,tothesides&in.
¥Modifiedbreaststroke:usethebackofthe
arms&handstodothebreaststroke
motion,keepingthethumbsup.Bringthe
armsasfaroutandbehindthebodyas
possible(externallyrotated).
¥Crosscountryskiarms:palmsfacing
forwardswingthearmsforwardand
backwardbesidethebody,surfaceto
surfaceofthewater–alternateorin
unison.
¥Jumpingjackarms:palmsfacingdown;
don’tletthearmscomeoutofthewater.
Workout:Arm
Intervals
¥Usethisoption
for5–10
minute
intervals
between
episodesof
cardiointervals.
¥Maintainsteady
cadence.
¥Therider
shouldfeel
somewhat
challengedand
slightly
breathless.
¥(Resistance–
moderate)
¥Maintaincorrectbody
alignmentandthe
smoothnessand
efficiencyofthepedal
stroke.
¥Ifalignmentislost,
slowdownthepedal
strokewhileexecuting
armmovements.
¥Avoidhavingthebody
swaysidetoside.
¥Keepthecorefixed,
vertical,andstrong.
¥Staywellconnectedto
thesaddle.
¥Keepthehandsinthe
waterthroughout.
¥Powerposture:core
vertical,shoulders
down,neckrelaxed.
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