Water Workout for Your
Water Workout for Your Core (Aquatic Therapy) http://www.AskDoctorJo.com These water exercises for your core can be done in a pool using special equipment, or toys. This is great for aquatic therapy. For more aquatic therapy exercises, visit http://www.askdoctorjo.com/category/catagories/aquatic-therapy
Kickboard Exercises in a Pool:
Water Exercises, Standing (Aquatic Therapy):
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
Always use CAUTION with Exercising in a Pool:
If you can't swim, don't do these exercises unless there is a certified lifeguard on duty.
More Details About This Video:
Aquatic therapy can be a great workout for your core. Many times with back pain, you just can't handle exercises on land. The water helps take gravity out of the picture so you can focus on your exercises.
It is really important to make sure you have good posture when you are in the pool. It is really easy to move your upper body a lot, but you want to try to keep your upper body straight and upright. Squeeze in your abdominals to help keep that upright position. Using ankle weights can be very beneficial. Not only do they give you some extra resistance, but they also keep your feet on the ground while doing the exercises.
Pool equipment, or pool toys as I like to call them, can range from very simple and cheap to very elaborate and expensive. Today I am going to show you some simple toys that you can find at most pools and not have to purchase on your own. The first set of toys is called paddles. These work well because you can open and close the slits to make more or less resistance. The next set is dumbbells. These are not like land dumbbells. They are very light and made of foam. So they not only give you good resistance in the water, but they also make it hard to keep them down in the water. The final one is a kickboard. This can really give you resistance in the water by pushing and pulling it halfway in the water. The faster you push with all these toys, the more resistance you will get.
The first exercise shown with the paddles is a gait exercise. You want to push out with the opposite arm of the leg that goes forward. This is how we walk normally on land, and is only difficult when you think too hard! Try not to let the resistance push you around. If you cannot stay upright, then you are not ready for equipment yet.
The next exercise, shown with the dumbbells, is in a staggered stance position. This is with one foot in front of the other. It is almost like you are in a lunge position. Bend down a little into the water to help keep your position. Start by alternating one arm in front and one arm in back. Keep your arms straight and push and pull through the water. Don't bring the dumbbells out of the water. Then switch feet, and push and pull both arms together. If you feel like the paddles or dumbbells are too much resistance, you can do these just using your hands. Try each of these 15 times, and then work your way up!
Finally, with the kickboard, put it about halfway in the water. Simply push and pull the board towards and away from you while you are walking forwards and backwards. Then turn to the side, and put your arm straight out in front of you. Put the kickboard out in front of you and step sideways.
Water Workout for Your Core (Aquatic Therapy):
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.
Thank you for such a SPEEDY REPLY! I've ordered the paddles and will plan toreplace the dumbells with my new "pool toys"(paddles) and I will continue to watch your videos to keep myself on track! Thank you for making these videos they are fun to watch and super helpful!
I don't know if this is true or not but I'll ask anyway. I was told the paddles are NOT sold in a set...they are only sold individually. Where did you get yours and are they very expensive ( I have to follow a 6 letter word...BUDGET)? Hope you can help me out.
You are great
I started going to the gym aquafit classes they are fabulous.
Since they no longer allow large gatherings I needed exercises I can do alone.
You've shown me what to do
Hi and thanks for the videos! I was wondering if you have any recommendations for the tools you use in the pool, the Swedish ball and other PT equipment? Favorite supplier? Again, thanks for the dedication to your profession!
I really appreciate your videos, they are awesome. I recently was diagnosed with DISH, my right hip is especially painful. Any suggestions for aquatic exercises to help with flexibility and pain?
Looking to strengthen your
Looking to strengthen your back and core? Grab a pool noodle and test out these water exercises!
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Amazing transition audio track
How long do you do each of these exercises please?
The seated core press and noodle bike ride didn't work for me at the pool. Also, did not feel the exercise was impactful
Just look for Unflexal Workouts page. There is all you need about workouts :)
Does the sunglasses help make you stronger?
http://www.fasterswimming.com Championship Core Training #1 - The Basics. Basic ground-based core training is covered in this video, with planks and plank variations as well as a ton of more traditional, and not-so-traditional, "ab" exercises. Time-based training is briefly explained, as well.
It would be a shame for you not to lose weight when these other normal people do it easily with "Fat Blast Formula" (search for it on google).
this exercises will improve my butterfly and freestyle times?
you absolutely cant take control about your scapula's area, the main point of core training is to do it. good movements anyway, but it is not as functional as it seems. sorry
What about low plank on your stomach, and head on a pillow? I can do these all day long. Doesn't help much with core strength or swimming though.
There you go , Bruce Willis himself is giving us swimming core training