PHYSICAL THERAPY
Headed to the beach or a pool this summer? This is a great place to perform your physical therapy exercises as the buoyancy of water reduces stress on your joints, especially those in your legs and back. Discuss your medical history with your provider to ensure that it is safe to participate.
NOTE: If you have a healing incision from surgery, do NOT submerge it in water.
Some ideas for exercises:
SIDEWAYS WALKING: strengthens the hip muscles that help you control knee movement (this can reduce knee pain)
BACKWARDS WALKING: strengthens the gluteal (bum) muscles that reduce strain on your back (this can reduce back pain)
REVERSE CRUNCHES AT THE WALL: strengthens your core (hold onto the wall of a pool or float in the ocean with both hands, squeeze your belly button towards your spine and bring your knees towards your chest)
POOL NOODLE PRESS: strengthens core and arms (stand on the bottom of the shallow end of the pool and press a pool noodle or float down under the water as far as you can. Keep your feet planted on the bottom. Try not to let yourself float towards the surface.)
AQUA JOGGING/BICYCLING: cardiovascular exercise (hold a pool noodle around your waist and move your feet as though you are on a bicycle, go as fast as you can around the pool)
Have fun and be sure to follow safe swimming guidelines including but not limited to: never swim alone or under the influence of alcohol or drugs, swim in designated areas with a lifeguard, avoid swimming in inclement weather and areas with undercurrents, no diving in shallow water, stay hydrated and stay within your limits of ability and endurance.
Discuss any pain with your health care provider.
