Pool exercises

Hello everyone,

Who doesn’t enjoy a dip in the pool once in a while. And if it keeps you fit as well then why not do it more often. Pool exercises are also useful in rehabilitation of injured muscles and reduction in pain of degenerative joints. The buoyancy effect of water assists in some movements as well as provides a smooth resistance to other movements making it an apt medium for recovery and physical training. The concept of exercising in pool is not new to the world and it’s a great method of improving the muscle tone of your body. A list of reputed physiotherapy departments in elite hospitals also provide the facility of hydrotherapy (physiotherapy in pool) for Neurological deficit patients as well.

You need not to know swimming to perform certain exercises in the pool. So, let’s have a look at some pool exercises other than swimming.

Walk across the pool

Walking in the pool is a great form of exercise that can be done by any individual whether young or an elderly. It surely provide a certain amount of resistance at different levels of depth that can be very helpful in muscle toning and rehabilitation of injured muscles. As there is hydro-resistance involved it consumes much more calories than the same done out of water. Walking laps can be done as per convenience and comfort and should be increased gradually. It also helps in improving balance of the individual performing it. Highly recommended for patients with joint pains, post joint replacement cases, post ligament reconstruction surgeries, soft tissue injury management.

Aqua jog

Jogging is a wonderful exercise whether done outside of water or inside. Performing it under water certainly have positive effects on rehabilitating muscles. The buoyancy  certainly help athletes looking for increase in running speed and better agility. The resistance provided by the water helps in muscle building hence leading to increased power of the muscles as well. It is also recommended when recovering from an injury and is done prior going for the same on ground. A great tool for getting back on track and getting yourself fitter. Not only athletes but normal individuals can do the exercise as it offers a smooth transition and lesser chances of injury. High Knee jog is also an option that can be done underwater.

Squat jump

This particular exercise is done for increasing the jumping power in legs. It is performed by squatting underwater followed by a jump. The basic idea of this exercise is the same as ‘The Box Jump’ done on the ground. It assists as well as resists the movement making it a perfect and a favorable exercise for training and rehabilitation purposes. Elderly people or patients with arthritic pains can do minimal jumping as doing a higher jump will strain their joints. Whether athletes and younger generation are encouraged to jump as higher as possible.

To gain a higher magnitude of power, athletes are asked to try jumping out to the pool edge from underwater.

Reverse crunches

This exercise is a pure assisted exercise with buoyancy in effect. The back is fixed on the wall with hands supported on edge of the pool or help of a floater can also be taken.Legs are crunched towards tummy area with knees bent. Repetitions and sets can easily be done as per comfort level. A great exercise for toning abdominal muscles and to get those washboard abs.

Flutter kicks

An exercise which is very effective for the lower body toning, legs strengthening, shedding belly fat and also reducing back pain. It makes a good cardio exercise as well. Starting position is body should be floating on the water surface with head outside of water and hands holding edge of the pool wall. Legs are slowly raised up in the back alternatively with the help of buoyancy force exerted by water. Raising legs higher helps in toning of abdominal muscles whereas raising them a bit lower helps relieve the stress on back muscles.

Pool stretches

Last but not the least, how can we forget to stretch after all the exercises done. None of the workout session is complete without the round of stretching muscles in the end. Stretching underwater is much more relaxing when the stretching is left to be done by water itself. Limbs should be left loose near the extreme ranges and again the buoyant nature of water will help stretch them.

Note: Kindly consult a Physio prior going for a pool workout session if suffering from any chronic ailment.

Just go for a dip in pool and tone your body!!!

Any queries and suggestions are very much welcome!!



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