As you enjoy the pool and the water this summer, we at Orthocare Physical Therapy Center want you to think how you can include aquatic therapy exercises to stay healthy.
These exercises are a great way to
- Have fun and stay in shape,
- Burn calories
- Build muscle mass, and
- Increase lung capacity
Anyone can perform pool aquatic physical therapy exercises, whether they are already healthy or have arthritis, joint replacements, balance problems or other related problems!
Always check with your Physical Therapist to check if pool aquatic therapy exercises are right for you!
The buoyancy of the water makes it easier to move and also provides resistance to help strengthen muscles.
Pool Aquatic Therapy Exercise Tips
- The water level should be waist or chest high.
- Using slower speeds will provide less resistance than faster movements.
- Do not push through pain during any exercise.
- Although you may not sweat with pool exercises, remember to keep hydrated.
Here are 5 Excellent Pool Exercises
- Water walking or jogging: Start with forward and backward walking. Walk about 10-20 steps forward, and then walk backward. Increase speed to make it more difficult. Also, increase intensity by jogging gently in place. Alternate jogging for 30 seconds with walking in place for 30 seconds. Continue for 5 minutes.
- Forward and side lunges: Stand near a pool wall for support if necessary. Take a lunge step in a forward direction. Do not let the forward knee advance past the toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take a step to the side. Keep toes facing forward. Repeat on the other side. Perform 3 sets of 10 lunge steps.
- One leg balance: Stand on 1 leg while raising the other knee to hip level. Place a pool noodle under the raised leg, so the noodle forms a U with your foot in the center of the U. Hold as long as you can up to 30 seconds and switch legs. Try 1-2 sets of 5 on each leg.
- Sidestepping: Face the pool wall. Take sideways steps with your body and toes facing the wall. Take 10-20 steps in 1 direction and then return. Repeat twice in each direction.
- Deep water bicycle: In deeper water, loop 1-2 noodles around the back of your body and rest your arms on top of the noodle for support in the water. Move your legs as if you are riding a bicycle. Continue for 3-5 minutes.
Do YOU have some other fun aquatic therapy pool exercises that you do when in the pool? Please share … and remember
Move Better so that you can Feel Better!
Orthocare Physical Therapy Center!
If you have any questions, feel free to contact us at Orthocare Physical Therapy Center, info@orthocareptc.com or call us at 703-310-7610
Adapted from 10 Exercises To Do In the Pool by Julie A. Mulcahy, PT, MPT
