Aquatic Exercise pool imageUsing water for rehabilitative purposes can be extremely beneficial after suffering from an injury. It can take away all the negative and painful aspects of exercising on dry land. The buoyancy of water helps you exercise and rehabilitate without putting your body through strain. Using water for rehabilitation and exercise gives you the ability to maintain fitness levels and helps you recover from a past injury. You should always consult your doctor before starting any rehabilitation exercises.
Doing something as simple as walking in water, chest high
Doing something as simple as walking in water, chest high, can help you maintain fitness levels without putting your body through strenuous exercise. Doing so while injured is also ideal to get back into shape after your injury. Walking in water can be helped to treat different spine injuries as well as arthritis. You can also try to walk forwards and backwards for conditioning without putting stress on your joints. If you really want to challenge your body, you can try using weight and even swinging your arms as you walk. The ideal amount of time to spend on this exercise daily is between 20 to 30 minutes.
Shoulder Flexion and Abduction
To help build range of motion in your shoulders
To help build range of motion in your shoulders, you can perform several arm reaches. To do this, have the water reach shoulder level. Then, for flexion, lift your arm out of the water as high as you can, after reaching the top of your range, bring your arms back slowly into the water and repeat. One set should comprise of 10 repetitions. After, for abduction, put your arms to your sides and raise your arms up slowly, having your palms down and away from the body. Bring your arms up to shoulder level, then lower your arms and repeat. This exercise is also ten repetitions for one set.
Leg raises can help you strengthen muscles in your lower back
Leg raises can help you strengthen muscles in your lower back, hips, and your legs. You should perform this exercise by grasping the side of the pool. To perform this exercise on your right leg, stand in the pool with your left side facing the wall in the pool. After getting into position, use your left hand and hold that side of the pool. When doing this, you should bend your knees slightly. When in position, slowly star swinging your right leg to the side. Once it is at the side, hold it there for a few moments. Lower your leg and then repeat the process. One set is comprised of ten repetitions. Do the same with your other leg.
The superman exercise
The superman exercise helps to stretch out your back and shoulder muscles. To begin this exercise, get into the water and make sure it is chest deep. Grasp the side of the pool with both of your hands. Make sure that your feet are planted to the bottom of the pool. After, push your feet from the bottom of the pool slowly. Your body should now be floating on the water. Now, try extending your arms so that the elbows are straightened out. Make sure your legs are also extended. As the name of the exercise indicates, you should resemble Superman at this point. Hold the pose for ten to twenty seconds. After holding the pose, bring yourself back to the original position. One set consists of five repetitions.