5 Lower Body Exercises for the Pool
Benefits of Pool Exercise: The pool offers many advantages for working out. You can choose your level of unweighting by varying the depth of water you are in. The deeper the water the lower the compression on your joints. For individuals with arthritis the recommended temperature for the water is 86 degrees. The warmth reduces joint stiffness, the buoyancy reduces compression on the joints, and hydrostatic pressure offers resistance and assist in reducing edema.
Who should Exercise in the pool. Anyone can benefit from exercising in the pool, but individuals with: arthritis, chronic pain, Fibromyalgia, low back pain, difficulty with balance, and fear of falling can exercise at a more advanced level in the pool. The water offers a safe environment, facilitates pain reduction, and adds resistance to movement; which assist in strengthening muscles.
Where can I find a pool. In warmer climates outdoor pools are readily available during the summer months. The weather is getting warmer and creates more opportunity to perform pool exercise. For colder climates, most communities have an indoor pool with a regulated temperature. When you call to discuss pricing of indoor pools, ask them to give you the water temperature. Individuals swimming for competition need a colder pool than individuals with arthritis. A cold pool is usually around 74 degrees. A cold pool will not offer the same therapeutic benefits from reducing joint stiffness and pain for individuals with arthritis.
Where can I find exercise equipment for the pool. There are many great products that can be used in a personal or community pool to enhance your exercise routine. Disclaimer- if you make a purchase using our affiliate links we will earn a commission. The wrightstuff offers great products at an affordable price. Check out the products at ACTIVEnABLE.com to prepare yourself withe latest products for pool exercise this season.
5 Exercises to perform in the pool.
- Stand on one leg and lightly hold the edge of the pool. As you are able, without falling, take your hand away.
- Side step the length of the pool each direction to strengthen lateral hips.
- Walk backwards the length of the pool to strengthen buttocks and knees.
- Hold edge of pool and squat making sure knees do not go past your toes.
- Place a pool noodle under your arms or around your waist so you are floating and feet do not touch the bottom of the pool. Move your legs like riding a bicycle within your tolerance. Starting at 2 minutes and gradually increasing to 10 minute bouts.
As with any exercise, if you have pain, STOP the exercise. Exercise is designed to gradually be increased each week based on your level of strength and endurance. #Movementismedicine. If you require assistance developing your exercise program or need an evaluation to determine readiness for exercise contact us at Lifestyle Physical Therapy, LLC. We are here to help in person and via telehealth. visit www. lifestyle-physical-therapy.com.
This article is for education only. This information is not intended to replace the advise or evaluation of a healthcare provider. An evaluation is highly skilled and complex and involves an evaluation of different systems and elements to determine the best approach for each individual. Always follow the instructions of your physical therapist or physician in regards to your personal exercise program. Never start an exercise program if you are not cleared for exercise by your physician.