Things You'll Need:
- Swimsuit
- Access to a swimming pool
-
Step 1
Stand in chest high water. When you stand straight with your arms at your sides, the water should hit an inch or two above your elbows. Make sure that your feet are planted firmly on the bottom of the pool. If you feel unsteady, move to shallower water. Your arms can dangle at your sides or float near the surface of the water during these exercises.
-
Step 2
This man is demonstrating proper starting neck position, although he is standing in deeper water than most people prefer.Face forward. Do not stiffen or tense your neck. Look directly in front of you and relax.
-
Step 3
Be sure to move your head slowly to avoid spraining your neck.Tilt your neck toward your left shoulder.As you lean your neck to the left side, try to touch your ear to your shoulder. This movement should be slow and steady, so don't hurry. Continue facing forward as you tilt. Let your neck do all the work -- do not shrug your shoulder upward. Stop the leaning movement as soon as you feel a strain or any pain.
-
Step 4
Raise your neck until it is in the original upright position.
-
Step 5
Count slowly to two.
-
Step 6
Many aquatic facilities have equipment available for all physical types and experience levels. If you are nervous about being in the water, contact a trainer.Tilt your neck toward your right shoulder. This also should be a smooth movement. No body parts except your neck should be in motion. As soon as you feel resistance, stop tilting.
-
Step 7
Raise your head again to the upright position. You can repeat this exercise, alternating sides, as many times as you wish. When are you finished, move on to the next step.
-
Step 8
Look forward. As before, you need to relax your muscles. Exercise does not necessarily include pain! Gaze straight ahead and do not tense your neck muscles.
-
Step 9
If possible, turn your head this far before returning to face the center.Turn your head slowly to the left. This movement should be slow and deliberate. Do not force yourself to look any further left than is comfortable, and make sure that the rest of your body remains still.
-
Step 10
Return your head to the center.You will be facing straight ahead again.
-
Step 11
Count slowly to two.
-
Step 12
Turn your head to the right. Keep your movements slow and deliberate. If you begin to experience neck pain, do not force yourself to keep turning.
-
Step 13
Aquatics exercises are good for the whole body because working in the water tones muscles you may not use on land -- even when you are not focusing on them directly!Return your head to the center. Repeat this exercise as many times as you wish.
