New water exercises are designed to help you strengthen your muscles as well as improve your cardiovascular health. Unlike early water exercises, which took the form of basic swimming and laps, a shift in recent years in the physical therapy world has led to performing out-of-water exercises, such as weightlifting and squats, in water. Due to the natural buoyancy of water, most exercises performed in water are low impact and joint-friendly. As a result, new water exercises are ideal for individuals suffering from chronic injuries as well as rehabilitating recent injuries.
Arm Circles
This basic water exercise is designed to strengthen your arms as well as improve your range of motion. Stand in the pool with your knees slightly bent and the water at shoulder height. Extend both of your arms in front of you and hold them at shoulder height. From this position, rotate your arms in a circular motion, keeping them extended. Perform 10 clockwise rotations before moving your arms in the opposite direction. Repeat until you are fatigued.
K-Tread
This treading exercise will strengthen your chest, abdominal muscles and butt. Start in the deep end of the pool with one hand on the side of the pool for balance. Push off of the pool, bending your arms at your sides, and start treading water with your hands. Extend both of your legs down toward the floor of the pool, pointing your toes down as you do so. Lift your right leg up in front of you until it is at hip level. Hold your leg for five seconds before lowering it. Repeat with both legs until you get tired.
Knee Bends
This water exercise is designed for individuals looking to rehabilitate their knee joints or improve range of motion in their legs. Sit down in the shallow end of the pool on a step with your knees bent and feet flat on the floor. With your back straight, extend your right leg out and away from your body until it is level with your hip. Slowly lower your right leg and repeat with your left leg. For additional resistance, place weights on both of your ankles.
Water-Weight Exercise
This water-weight exercise is designed to strengthen your biceps and triceps. Wade into the pool with a dumbbell in each hand. With the water at shoulder height and your knees slightly bent, extend your arms down at your sides with your palms facing away from your body. Lift the weights up by bending at the elbows until they are level with the surface of the water. Slowly lower the weights back down and repeat until you are fatigued.
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