12 EASY Aquatic Exercises

Aquatic Exercises

• Strengthening–Using hydrostatic pressure, buoyancy & turbulence to increase resistance & thereby increase strength

• Stretching–Using hydrostatic pressure & buoyancy to improve static hold stretches with increased temperature for muscle relaxation

• Cardiovascular endurance–Using hydrostatic pressure & turbulence to improve diaphragmatic breathing and cardiovascular endurance

• Neuromuscular coordination Using hydrostatic pressure to improve proprioception with dynamic movements, which improves motor planning & output coordination

Strengthening

Active strengthening

1. Upper Extremity Strengthening

   Begin with 10-20 repsx 1 set; progress to 20-30 reps x 2-3 sets

2. Lower Extremity Strengthening

   Begin with 10-20 repsx 1 set; progress to 20-30 reps x 2-3 sets

3. Trunk Strengthening

Begin with 2-3 min.duration; progress to 15 min. duration —Passive strengthening—e.g. Bad Ragaz therapy (buoyancy supported)

4. Upper Extremity Strengthening

  •  Arm Circles
  • Shoulder depressions
  • Shoulder retractions Pool side push-ups

5. Lower Extremity Strengthening

  • Leg circles 

6. Kicking 

  • Seated outside of the pool
  • Seated on the pool step
  • On kickboard
  • Side-stepping 
  • Jumping forward (1 leg or both)
  • Stepping up/down pool steps
  • Jumping jacks

7. Trunk Strengthening

  • Diving underwater for rings
  • Balancing on kick board
  • Straddle sit on a swim noodle
  • Plank + kick on the pool step
  • Abdominal twists

8. Stretching

  • Active stretching
  • Begin with 10-30”hold x 1-3x
  • Progress to 30” holdx 3 
  • Upper extremity
  • Lower extremity
  • Passive stretching
  • Partner performs passive range of motion (PROM) or proprioceptive neuromuscular facilitation (PNF)
  • Best performed by a Physiotherapist

9. Upper extremity Stretching

  • Chest/biceps stretch 
  • Clasp hands behind back  or grab handrails / poolside  if unable to reach behind back
  • Triceps/shoulder stretch Use swim noodle

10. Lower Extremity Stretching

  • Calf stretch
  • Hamstring stretch
  • Place heel on the pool step

11. Cardiovascular endurance

  • Treading water
  • Begin with 10-30”trials x 3
  •  Progress to 1-2 min.trials x 2-3
  • Walking in chest-waist deep water
  •  Begin with 2-3 min.trials x 3
  •  Progress to 5-10 min.trials x 2-3
  •  Progress to 20-30 min. x 1 Aqua jogging (use Flotation Belt)

12. Neuromuscular coordination

Exercises that improve the brain-body connection with coordinated movement!

  • Shooting basketball 
  • Stepping up/down the pool step
  • Side-stepping
  • Walking backwards
  • Dribbling the weighted soccer ball
  • To improve balance
  • Karate kicks on one leg
  • Making “waves”
  • Creating turbulence while maintaining sitting or standing