Water exercise is a gentle way to improve flexibility and gain strength. It's often favored by people who suffer conditions such as arthritis and multiple sclerosis because water reduces stress on joints and encourages better movement. People can gain strength with pool exercise as well by using the natural resistance provided by the water. Aquatic exercise can be used to improve strength and function in the knees and hamstrings.
Knee Workout
Stretch your knee in a spa by sitting erect, lifting the right knee and hugging it to the chest. Keep your hands under your thighs or over your knee to help with this stretch, advises University of Washington Orthopedics and Sports Medicine. Then do a knee lift by standing with your back against the wall of the pool Bend one knee to bring your thigh parallel to the surface of the water. Slowly straighten your knee before bending it again. Keep your knee bent as you lower it. Repeat on the other side. Continue alternating, advises UWOSM.
Walking
Backward walking in shallow water helps improve range of motion in your knees, advises Joanne M. Koury's "Aquatic Therapy Programming. This is replaced by walking forward in shallow water as knee and leg strength gains are made.
Squats
Perform quarter squats in shallow water to improve the range of motion for your knees, Koury advises. Work your way up to half squats to improve strength in the knees and leg muscles, including the hamstrings.
Lunges
To further work your hamstrings, perform lunges or partial lunges in the pool. This will improve flexibility, strengthen your hamstrings and improve bending skills, advises The National Center on Physical Activity and Disability. Make sure you maintain an upright stance when lunging and move slowly without "slamming," or dropping down too fast.
References
- "Aquatic Therapy Programming;" Joanne M. Koury; 1996
- "Arthritis Today" magazine: Water Exercises Helps Hip and Knee Osteoarthritis
- The National Center on Physical Activity and Disability: Aquatic Therapy
- University of Washington Orthopaedics and Sports Medicine: Warm Water Exercises
- University of Washington Orthopaedics and Sports Medicine: Benefits of Water Exercise
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