Stay Cool and Active!

It is hard to get a good workout in when it’s so hot out. Fortunately for us, the pool can be a great way to both cool down and stay active. The water provides resistance to our muscles while decreasing the stress placed on our joints. Not only can you do exercises in the pool, but you can also work on your stretches. The buoyancy, or upward force from the water, not only takes some of the weight off your joints, but can also assist your body in achieving maximal range of motion.

Along with that, the pressure placed on your body from the water can reduce edema, and improve circulation throughout your body. Aquatic therapy provides people with a range of disabilities an opportunity to perform exercises that they would regularly be unable to do on land. Below are some excellent exercises that you can do while in the pool. Remember that even though you may feel cooled down, it is still important to stay hydrated by drinking plenty of water. Most importantly, have fun and enjoy yourself!

 – Ally Reed, PT Aide

Who Can Benefit from Aquatic Therapy?

Aquatic Therapy is perfect for anyone who:

- Requires joint protection
(those suffering with Arthritis, osteoporosis and low back pain)

- Has had surgery
(ACL reconstruction, total hip and knee arthroplasty, and lumbar fusions)

- Requires limited weight-bearing

- Has low back dysfunction

- Has suffered an athletic injury

- Has a neurological condition
(including Parkinson’s, ALS, multiple sclerosis, stroke and polio)

- Requires rehab with emphasis on cardiovascular and general strength conditioning

Exercise 1: Water Walking or Jogging

Start with forward and backward walking in chest or waist high water. 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.

Exercise 2: Hip Kickers at Pool Wall

Stand with the pool wall to one side of your body for support. Move 1 leg in a forward direction with the knee straight, like you are kicking. Return to start. Then move the same leg to the side, and return to the start position. Lastly, move that same leg behind you. Repeat 3 sets of 10 and switch the kicking leg.

Exercise 3: Pool Push Ups

While standing in the pool by the pool side, place arms shoulder width apart on pool edge. Press weight through your hands and raise your body up and half way out of the water, keeping elbows slightly bent. Hold 3 seconds and slowly lower back into pool. (Easier variation: Wall push up on side of pool: place hands on edge of pool shoulder width apart, bend elbows, and lean chest toward the pool wall.)

Exercise 4: Arm Raises

Using arm paddles or webbed gloves for added resistance, hold arms at your sides. Bend your elbows to 90 degrees. Raise and lower elbows and arms toward the water surface, while the elbows remain bent to 90 degrees. Repeat for 3 sets of 10.

If you are in need of Aquatic Physical Therapy, we have a partnership with Osborn Aquatic Center and provide this service year round. 

If you have any questions about Aquatic Therapy contact our office at (541) 757-0878

For additional information on Exercises for the Pool visit:
www.moveforwardpt.com