Keep the water with you

After your session

For the rest of the day after you’ve been in the water.

1. Drink water. Warm water makes you thirstier than you notice.
2. Go gently. Rest if you can. If you feel very relaxed, wait ten minutes before you drive.
3. Let feelings come. Some people feel sleepy, light, or tearful. All of it is normal.
4. Write a few lines tonight: What did my body notice? What do I want to keep?

Between Water Days: a weekly pool routine

About 20 minutes, in warm, chest-deep water. Residents hold the wall or a pool noodle whenever they like.

1. Water walking, forward and back, 3 minutes.
2. Shoulder rolls, 10 forward and 10 back.
3. Arm floats: arms out to the sides, let the water lift them, lower slowly. 10 times.
4. Leg swings, holding the wall, forward and back. 10 each leg.
5. Gentle twists, hands on the water, turning side to side. 10 times.
6. Heel raises, up onto the toes and slowly down. 10 times.
7. Float and breathe: with a noodle, lean back only if comfortable. Five slow breaths.
8. Close in stillness: stand quietly with hands resting on the water for one minute.

Keep a staff member poolside. Anyone who feels dizzy, short of breath or has chest pain stops and gets out with help. Follow your community’s pool rules, and drink water after.

Warm bath float

For anyone, at home, about five minutes.

1. Run a warm, not hot bath.
2. Roll a towel under your neck and let your arms float.
3. Breathe in slowly, and out even more slowly. Ten times.
4. Notice where the water holds you: shoulders, back, hands.
5. Sit up slowly, and hold the side or a rail as you stand.

Skip this if you’ve been told to avoid warm baths. If you’re unsteady, have someone nearby.

Three breaths with water

For stress before an exam, a hard day, or trouble sleeping.

1. Fill a glass of water. Hold it in both hands and feel its weight.
2. Take one slow sip.
3. Breathe in for a count of four, and out for a count of six.
4. Do it three times, a sip between each.
5. Set the glass down and notice your shoulders.

Helping someone you care for

For a son, daughter, partner or caregiver bringing someone to a session.

Before:

• Pick the time of day they usually feel best.
• Tell Amal Lana about hearing, memory, balance or mobility, so she can plan.
• Pack the bag together: swimsuit, towel, something warm, water.

After:

• They may be sleepy. A warm drink and a quiet afternoon help.
• Notice what they say about it, in their own words.
• Let Amal Lana know about any changes before the next session.

My water notes

Fill in a line after each session. Bring it along, if you like.