It’s fun, social, and for many people, it buoys the spirit.
But most important, water exercise can be great for your joints and muscles.
(Back pain is certainly one of these conditions.)
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Getting Started
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Interested?
If so, you may want to know how to start.
Perhaps the easiest way is to join a class at your local pool or gym.
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It’s not a difficult as it may seem.
The first step is to gather the items you’ll need.
Many such tools exist, from kickboards to noodles, as well as paddles and tubing.
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But the floatation belt is likely the most basic of all such devices.
Start slowly and once you’re warmed up a bit, increase your speed.
Another way to step up your warm-up is to jog in place, the APTA says.
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You might also alternate walking and jogging for five minutes.
The APTA suggests following your walking (or jogging) warm up with a few lunges.
Doing a forward lunge is like walking in that you take a step forward.
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The difference is that you’ll bend that front knee.
Don’t take the knee too far forward, though.
You should always be able to see your toes.
Otherwise, you’ve bent the knee too far.
That said, walking lunges are a possibility, too.
As for how many, the APTA suggests doing 3 sets of 10 lunges.
The APTA suggests a sidestepping activity.
Take 10-20 steps to one side and then 10-20 steps back.
Repeat once or twice more.
Okay, it’s time for some real hip power in the form of hip kicks/swings.
Stand near the wallnear enough to hold onto it if you have to.
Keeping the knee straight, bring one leg forward, and then back behind you.
Do 3 sets of 10 on these and then repeat with the other leg.
(I’d suggest alternating between crossing in front and crossing in back.)
Water Work Those Abs
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It’s time to work theabdominal musclesand core.
Repeat this for 3 sets.
(And repeat the same on the other side, of course.)
you’re free to challenge your balance while in the shallow water.
This, in turn, will likely challenge your core muscles.
Trystanding on one legwith the other parked high up, propped on the inner thigh of that standing leg.
Count to 10 (or longer) while holding the position.
Repeat on the other side.
Do your best not to hold onto anything while you perform this exercise.
To add even more challenge, bring your arms up over your head.
Cool down should last about 5 to 10 minutes.
Includehip stretches, either in the water once you are back on land.
You’ve completed a basic mini-workout in the water!
2014;95(9):1776-1786. doi:10.1016/j.apmr.2014.04.005.
American Physical Therapy Association.10 Exercises to do in the Pool.
