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 Healthy Series

We have five individual Healthy Series warm water aquatic programs: Healthy Back, Healthy Knee, Healthy Hip, Healthy Shoulder, and Healthy Foot and Ankle.

Each are progressive and therapeutic programs designed specifically for that body part. These programs were developed by an Aquatic Therapy and Rehabilitation Certified Trainer. The programs are 6 weeks in length and meet twice a week for one hour in our Lifestyle Pool (92 degree pool) with a required third time on your own. Each group consists of no more than 6 participants with personalized program cards for each individual's orthopedic concern to ensure success.

For more information, please contact Karen Alexander at kalexander@macwellness.com. or 410-308-9026 ext 267.

HEALTHY BACK
This program is designed to alleviate back pain and recommended for anyone that suffers from back pain due to stress and tension, traumatic accidents, poor physical conditioning, overuse, poor body mechanics and muscle imbalance. With this program you will improve flexibility, strength & balance, range of motion, coordination & gait AND decrease pain level.

HEALTHY HIP
This program is designed to alleviate hip pain. It is good for anyone who is pre/post operative, post physical therapy, suffers from chronic hip pain or has an uneven gait. With this program you will improve flexibility, strength & balance, increase range of motion, coordination & gait AND decrease pain level.

HEALTHY KNEE
This program is designed for pre/post, total/partial knee replacement, post physical therapy and chronic knee pain. With this program you will strengthen the muscles around the knee joint and increase range of motion & flexibility, increase balance & stability AND reduce pain & swelling.

HEALTHY SHOULDER
This is a ONE-ON-ONE program. It is not done in a group format. The program is designed for pre/post operative individuals, post physical therapy or those experiencing chronic instability or pain. With this program the goal is to increase range of motion & flexibility of the shoulder joint, increase shoulder stability, increase upper body strength AND decrease shoulder pain.

HEALTHY FOOT & ANKLE
This is a one-on-one program designed for those experiencing ankle reconstruction, tendon or fracture repair, arthritis, ankle instability, Achilles tendonitis, plantar facilitis, shin splints or stress fractures. With this program you will improve range of motion, stability, strength, gait pattern & flexibility, decrease swelling & pain level AND regain fitness level.

 Pre-Natal H20

Attention Mommies-To-Be! This is a great program for women in their 2nd and 3rd trimesters. Pre-Natal H20 is a 4 week program and sessions are small group trainings. We offer morning and evening classes.

For more information, please contact Debbie Conners at 410.308.9021 or dconners@macwellness.com.

 Aquatic Personal Training

You can work one-on-one with a certified Aquatic Personal Training and receive a personalized aquatic exercise program to meet and achieve your fitness goals. It is a motivating, challenging and fun option for cross training or specific aquatic exercise.

For more information, please contact Debbie Conners at 410.308.9021 or dconners@macwellness.com.

 Hydrorider

Yes, that's right...spinning in the water! The Hydrorider is a unique aquatic indoor stationary bike, which allows you to pedal while immersed in the water, taking advantage of the water's resistance. In addition, the Hydrorider's four adjustable paddle wheels help to create the correct resistance for each rider. With this high-energy workout, you can work up a sweat and stay cool! We offer one-on-one or Buddy Training with an Aquatic Trainer.

For more information, please contact Debbie Conners at 410.308.9021 or dconners@macwellness.com.

 Aquatic Exercise Therapy

This is Aquatic Personal Training for those with specific health concerns. You can work one-on-one with a certified Aquatic Therapy Trainer to safely and effectively transition from an injury or chronic condition to full-body fitness.

For more information, please contact Debbie Conners at 410.308.9021 or dconners@macwellness.com.

 Swim Lessons

We put safety first with our year-round swim lessons programs. Whether you are looking to work on your stroke with a swim instructor or get in a vigorous workout with the Masters group...we have what you want here at the MAC! Available to members and non-members!

The MAC offers Infant/Toddler lessons, Private and Semi-Private lessons, Group lessons and Adult lessons. We also offer a gradual progression program to help children become more accomplished swimmers.

PRIVATE SWIM LESSONS
Private lessons offer one-on-one instructions and schedule flexibility for all ages, including adults.

SEMI-PRIVATE SWIM LESSONS
Semi-private swim lessons offer a great alternative to group swim lessons. Semi-private lessons allow more individualized attention and instruction, plus schedule flexibility.

GROUP SWIM LESSONS
Small group lessons, for children of all ages, including infants and toddlers are scheduled in 6-week sessions throughout the year and can be registered for by phone or email beginning on the registration date for each session.

ADULT SWIM LESSONS
Want to improve your stroke? Or just be able to get in the water and swim without fear? We offer adult private, semi-private, and “create your own group” lessons from complete beginners to advanced swimmers.

CREATE YOUR OWN GROUP SWIM LESSON
Need more fl exibility and schedule options for small group lessons? Grab some friends and create your own group lesson. Participants must be of similar swim ability.

For more information, please contact Debbie Conners at 410.308.9021 or dconners@macwellness.com.

 Water Walking Clinic

Learn the basics of body mechanics with water exercise. This program is very beneficial for new members, Healthy Start members, those who have never water walked before, land athletes, non-swimmers, and water walkers who want to ensure they are working out safely and efficiently.

For more information, please contact Karen Alexander at 410.453.9111 ext 267 or kalexander@macwellness.com.