Aquatic physical therapy uses water to help individuals recover from injury. Water provides resistance without impact or jarring motions that can cause further injury to the joints, ligaments, muscles and tendons of your body. Through aquatic therapy, you can increase flexibility, mobility, range of motion and strength. Water also helps to improve balance, coordination and postural alignment. Aquatic therapy can be beneficial in treating lower extremity, upper extremity and back injuries.
Single Leg Circles
Single leg circles can help improve flexibility, strength and range of motion in injured legs. Stand in waist-deep water and assume a seated position on an imaginary chair. Your back should be straight with your feet flat on the ground. Your knees should be bent so that your thighs are parallel to the bottom of the pool. Your knees should align with your ankles. Rest your back against the side of the pool. Raise one of your legs a foot off of the ground and straighten it. Make small circles with your leg while keeping your back straight and your knee extended. Complete five circles clockwise and five circles counter clockwise. Repeat this exercise with your opposite leg.
Toe Raises
Completing toe raises in the water can help strengthen your legs and back. In addition, toe raises help improve balance and coordination skills. Stand with your feet hips-width apart near the side of the pool. Position your hands on the edge of pool for support if necessary. Slowly raise your heels off of the ground so that you are standing only on your toes. Hold this position for five seconds. Relax and repeat. Complete 10 times.
Side Lifts
Side lifts strengthen your hip and thigh muscles, which helps provide stability for your knees. This exercise can also be beneficial in balance training. Stand in waist-high water at the side of the pool. Stand up straight and position your feet shoulder-width apart. Place your hand on the side of the pool. Slowly raise your leg--farthest from the side of the pool--straight out. Raise your leg as high as you comfortably can without exceeding a 90 degree angle. Hold this position for five seconds. Slowly lower your leg back to the ground and repeat. Complete 10 times. Repeat with the opposite leg.
Tree Pilates Pose
Pilates poses in water can increase strength, flexibility, coordination and range of motion. The tree pose is beneficial in back aquatic therapy. Stand straight up in water that is chest-deep. Balance on one leg by flexing the opposite leg and positioning that foot on the inside of the supporting leg--making a triangle shape with your legs. Position your arms in a praying position at your chest. Slowly extend your arms upward over your head as you keep your palms together. Hold this position for five breaths. Relax and repeat five times on each side.
References
- University of Illinois Chicago Department of Disability and Human Development: Aquatic Therapy
- The Stretching Institute: Aerobic Water Exercise and Aquatic Therapy
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; 2008
