Here are a few water rehabilitation exercises in which you can experience the benefits first hand.
Walking in water that is chest high will help you to maintain your fitness levels as well as heal an injury. Water walking can be used for spine and lower extremity injuries as well as arthritis. Walking forward and backwards can help improve your condition without stressing your joints. For an added challenge, use water weights or swing your arms while you walk. Walk in water for 20 to 30 minutes at a time.
Performing arm reaches while in water can help with the range of motion in your shoulders. Sit on the bottom step to a pool or stand so that water is just above your shoulder level. For flexion, raise your arms straight up out of the pool as high as you possibly can. Slowly lower your arms back into the water and repeat. Complete one set of 10 repetitions. For abduction -- moving your arms away from the midpoint of your body -- position your arms at your sides. Slowly raise your arms with your palms down away from your body. Raise your arms to your shoulder level. Slowly lower your arms and repeat. Complete one set of 10 repetitions.
This exercise can help to strengthen the muscles in your legs, hips and lower back. Perform this exercise while holding on to the side of a pool. For your right leg, stand with your left side facing the pool wall. Use your left hand to hold on to the side of the pool. Your knees should be slightly bent. Slowly swing your right leg out to the side. Hold it there for a few seconds. Lower your leg and repeat. Complete one set of 10 repetitions. Relax and repeat with your left leg.
The exercise stretches your shoulder and back muscles. Make your way to water that is approximately chest deep. Hold on to the side of the pool with both hands. Your feet should be planted firmly on the bottom of the pool. Slowly push your feet away from the bottom of the pool. Your entire body will now be floating on the top of the water. Extend your arms so that your elbows are straight. Your legs should be extended as well. At this point, you should resemble superman. Hold this pose for 10 to 20 seconds. Slowly lower yourself back to the starting position. Repeat one set of five repetitions of this exercise.
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