Aquatic back-strengthening exercises are designed to build muscle in your lower and upper back muscles, as well as improve your range of motion in your back. Performing back-strengthening exercises in the pool prevents strain on your joints, making it easier and safer for you to perform these exercises for extended periods of time.
Marching
Water marching exercises can help strengthen your lower back muscles and your leg muscles. Stand up straight in the pool with your knees slightly bent and arms at your sides. From here, take your right leg and lift it up, bending at the knees until your knee is at chest height. Slowly lower your leg back down and repeat with your other leg. Continue to march until you get to the end of the pool. Repeat until fatigued.
Side Stretch
This exercise is designed to strengthen your back muscles and improve the range of motion in your back. Stand up straight in the pool with the water at shoulder height and one side of the pool on your right side. From this position, bend to your right side, keeping your legs straight, until both of your hands are touching the edge of the pool. Hold this stretch for five seconds before relaxing. Repeat until fatigued.
Wave Maker
This water exercise is designed to strengthen your back muscles, abdominal muscles and legs. Swim to the edge of the pool and place your left hand on the edge of the pool. Place your right hand on the wall below the water line of the pool with your fingers facing down. With your back to the sky and your legs extended away from your body, start kicking both of your legs, using your abdominal muscles and hips to propel your legs through the water. Kick as hard as you can for 30 seconds before stopping.
Otter Roll Exercise
This exercise will strengthen your back muscles and improve your balance in the water. Grab a beach ball and wade into the deep end of the pool. Clutch the ball to your chest with both of your arms wrapped firmly around it. With your legs extended, perform a complete roll in the water, using your entire body to propel you in a circle. Perform this for 30 seconds, alternating directions before stopping.
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