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I need help with a shallow water
progressive dynamic warm-up/stretch

Warm Up     8-10 Minutes

I think we should change this to Keeping Warm! The reality is that we are immersing the body in water that is less than core temperature. Cooling will occur immediately unless we do something to counteract that. A water exercise class should always begin with a vigorous, short lever activity, so that the body can work to maintain core temperature. Immersion in water is a major transition for the body, and time should be allowed for acclimation, re-orientation, leaving gravity behind, and adjusting equipment. The first part of a water exercise class is very important in terms of establishing a successful experience.

• Allow time for adjustment to the new environment.
  
• Keep exercises simple.
  
• Start in a stationary position, using lively, short lever exercises, non- aggressive: jogging
  
• Provide a rhythmic cadence for balance and securing vertical neutral alignment.
  
• Maintain core temperature and then aim to raise body temperature.
  
• Build moves from small to large, lengthening gradually, and taking each joint through full range of motion.
  
• Review movement vocabulary at low intensity, and introduce any new moves that are planned for today's class.

PRE-STRETCH? If you do any kind of static/passive stretching at this point in class, you will have to do another warm-up before you go on to the more demanding Cardiotone section. I propose that you incorporate active lengthening in the initial warm up. Right now we need warm muscles, and joints that have been through their full range of motion, to cope with the ensuing exercise overload.

Warm Up Routine Example
Shallow Water