Exercises in a pool for arthritis are also known as hydrotherapy, pool therapy or aquatic therapy. Exercising in warm water eases joint pain, increases circulation and loosens stiff muscles and joints. Water provides the benefits of natural resistance and buoyancy. The resistance makes it easier to increase muscle workload without adding additional stress to the joints, says bigkneepain.com. The water's buoyancy counteracts gravity, making it easier to move.
Warm Up
Warming up is essential for any exercise done in a pool,says exercisegoals.com. Walking the pool's perimeter is a good cardiovascular workout exercise. Get into waist-deep water. While holding onto the pool's side, walk around the pool at your own pace. Make certain your feet are touching the pool's bottom to avoid any potential injury. Wearing exercise shoes increases the intensity level. Walking at a faster pace is known as water jogging. Warm up for about two minutes before starting any exercise.
Isometrics
Isometrics, tensing of the muscles, strengthens muscles that support joints afflicted by arthritis. Contracting your muscles against the water's resistance helps your muscles grow and become stronger.
While in the pool, tighten the muscle surrounding your arthritic joint. Hold the tension for five to six seconds. Release and relax five seconds. Repeat this tightening and relaxing maneuver for five times. Make certain that your body weight is evenly distributed to prevent any straining or potential injury. Isometrics can also be used during your warmup, says exercisegoals.com.
Shoulder Circles
Shoulder circles help improve circulation and loosen joints. While in waist-deep water, gently move one shoulder up, forward, down and back while forming a circle. Do this five times. Repeat this exercise with your other shoulder. Then, if you are comfortable, do shoulder circles with both shoulders. You can increase your repetitions as you progress.
Leg Raises
Strengthen and stretch the muscles in your hip, leg and lower back by doing a leg raise. Hold onto the pool's side with one hand. Stretch out one leg while slightly bending your other leg (which is touching the pool's bottom). Hold this position for five seconds. Slowly return to the original position. Repeat this exercise five times. Increase your repetitions as you progress.
Stretching
An all-body stretch known as the "Superman" is an arthritis pool exercise, says spine-health.com. Stand facing the side of the pool. Place your hands onto the side of the pool, palms down. Make certain that you stand with your legs shoulder-length apart and your body outstretched in the water. Your body is supported by the water. Feel your leg muscles stretch. This exercise stretches all regions and joints of your back and shoulders. Hold in this outstretched position for as long as comfortable. Return to the upright position by closing your legs and bringing your arms to your sides. Repeat this exercise five times.
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