Aquatic exercises can be done by almost anyone and are beneficial in strengthening the muscles and improving balance. The buoyancy of the water permits a greater range of motion and the viscosity of the water provides resistance. The hydrostatic pressure of the water improves heart and lung function, as well as improving blood flow to the muscles. People who suffer from back problems, osteoarthritis, rheumatoid arthritis and injuries can benefit from water exercises because they do not place added stress on the muscles and joints.
Leg Raise Exercise
This is a simple water exercise that targets the leg, hip and lower back. Stand in water that is at least waist deep, hold onto the side of the pool with one hand and slightly bend one leg. Take the other leg and stretch it straight out in front of you, with your toes pointing forward. Hold the position for two seconds and return your leg to starting position. Alternate legs and perform the same exercise.
Water Marching
To perform this exercise, stand up straight in the water and begin marching. As you are marching extend the arms and legs as far as you can, pointing your toes and pulling your arms vigorously back and forth. March for at least two minutes or until you are slightly breathless.
Hips and Glutes
To do this exercise, stand in at least waist-deep water and face the side of the pool. Hold onto the edge of the pool with both hands and slowly extend one leg out to your side, making sure you keep your back straight. Bring your leg up as high as you can without turning the ankle. Return the leg to starting position and repeat the exercise with your opposite leg. Do a full set for each leg.
Leg Adduction and Abduction
Stand in waist-deep water and press your back against the side of the pool. Hold onto the edge of the pool with your arms for support and raise your legs straight out in front of you. Keep your back straight and spread your legs out. Your legs should remain straight and movement should only come from the hip joint. Bring your legs back together in front of you and return your legs to starting position. Do as many of these as you can comfortably.
Flies
This exercise can be done in the deeper end of the pool. To perform this exercise, place your feet together and your arms at the sides of your body. Open your arms and legs outward to a wide position, and then bring the arms and legs back to center. You can add external and internal hip rotation. During abduction, point the toes out and during adduction point the toes in. Do as many repetitions as you can comfortably.
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