Water Aerobic Classes
We offer scheduled sessions in the following classes from 01 March to 15 November. Private lessons outside this can be arranged.
- Water aerobics incorporating Pilates, Tai Chi and Yoga movements
- Water exercises for expectant mums
- Water confidence classes for mothers and young babies aged 6 months and above
The sessions are led by Ajan Sulibhorn Cheewapanich (Noy) who has a Master’s Degree in Physical Therapy and has several years experience as Senior Physiotherapist at a local hospital, specializing in hydrotherapy. She has a total of 26 years practicing physiotherapy, the last 9 years of which were spent teaching these techniques as an Assistant Professor at Chiangmai University. Noy is fluent in Thai and English.
Classes are held on Saturday mornings from 0730-0830 Exercises are introduced for toning muscles, losing weight, and improving cardiovasicular fitness.
Noy has worked out a program which incorporates Tai Chi movements, making for a more gentle, but nonetheless worthwhile workout. Tai Chi is an ancient Chinese system of slowly flowing movements and shifts of balance that strengthens the legs while conditioning the tendons and ligaments of the ankles, knees, and hips, increasing their range of motion and making them more resilient, less prone to injury. The constant weight shifts train balance and body awareness, leading to confident ease of movement. Tai Chi is a physical exercise that focuses the mind, while conditioning the body. Regular practice dissipates stress and reduces stress-related debilities, increases stamina, and strengthens the body.
The second half of the session incorporates more vigorous dance steps and movements one would associate with aerobic classes held in a gym. During class, small water barbells and foam cylinders ("noodles") are used to help you float and increase resistance. We start with a five-minute warm-up in the water. From there, we may move on to knee lifts, jumping jacks, kicks. use dance steps, walk, run or "cycling" up and down the pool. The session ends by winding down using yoga techniques in the water.
Water Exercises for Expectant Mums
Ajan Noy also offers a class especially designed for expectant mothers.
The primary objectives are:
- to teach relaxation techniques which can be used in the delivery room
- to improve cardiovascular circulation, and a general sense of well-being, during the term of the pregnancy
- to develop general body strength and enhance body posture
Each mother-to-be who joins the class is given an individual physical assessment, and the exercises vary for each individual according to this assessment and her term of pregnancy. If you would like to join these classes please register your interest by sending an e-mail to the address below.
There are many benefits of water aerobics, but some are specially relevant to pregnant women. More than one in three pregnant women suffer from lower back pain, but a recent Swedish study finds that water aerobics can reduce that pain by as much as half.
Researchers (click here for source) divided 390 healthy pregnant women into two groups. One group attended a land-based aerobic exercise group every week, while the other attended water aerobics. Both classes were specifically designed for pregnant women, and focused on strength, flexibility and fitness. Activities were similar, with the main difference being that water aerobics reduced the weight the mother’s body had to carry, and cut down on resistance to movement.
The women in the water aerobics group experienced 50 percent less lower-back pain than the land-based group, and reported no sick leave due to lower-back pain. Researchers, who reported their findings in the Journal of Obstetric, Gynecologic, Neonatal Nursing, believe this is because water lessens the strain of activity on the muscles of the lower back. The American College of Obstetrics and Gynecology already recommends moderate exercise once a week for pregnant women. Here’s one more reason to take the plunge!
Water Confidence Class for Mothers and Babies
Babies are born with a natural reflex to move their arms and legs in water and it is also natural for them to hold their breath underwater from birth to about 6 months. Through carefully planned games and fun exercises, we progressively develop these natural reflexes to encourage voluntary swimming movements in the water which will build a foundation for your baby to swim unaided.
Private Hydrotherapy Sessions
Noy is also available for a limited number of private hydrotherapy sessions, for example, helping individuals recover from limb injuries and improving circulation in those suffering from arthritis.
For further information about our Water Aerobics classes and private hydrotherapy sessions, please E-mail firstname.lastname@example.org or telephone 0814730746
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