Aquatic Exercises Strengthening PDF

Aquatic Exercises: Lower Body
Strengthening
These exercises will strengthen the muscles in your legs, hips,
abdomen and buttocks. Exercising in water allows you to have less
stress on your joints. When you exercise in water that comes up to
your neck, your joints are only supporting about 10 percent of your
body weight.
Do these exercises with your spine in a neutral position. Find this by
standing with your feet about shoulder width apart. Stand with your
knees slightly bent and your weight evenly distributed. Tighten your
stomach muscles and you should feel balanced. Keep your stomach
muscles tightened during all the exercises.
If you feel any of these signs of fatigue, stop exercising and tell the
therapist or lifeguard you need help.
Trouble catching your breath or feel short of breath
Faint, lightheaded or dizzy
Nausea
Red face or feel flushed
Pain or pressure in chest or upper body
Weakness or suddenly feel tired
Pounding heart or irregular heart beat
Confusion or loss of sense of direction
Learn more about your health care.
Copyright, (7/6/2007) Outpatient Rehabilitation, Ohio State

University Medical Center - Upon request all patient education
handouts are available in other formats for people with special
hearing, vision and language needs, call (614) 293-3191.
Page 2
Strengthening Exercises
Be sure to breathe while you exercise. Never hold your breath when
you exercise.
Stand in water about shoulder height, unless otherwise noted, or as
directed by your therapist.
Start each exercise with feet together and knees straight, unless
otherwise noted.
Do each exercise slowly with smooth movements and repeat ______
times.
! 1. Move your right foot out in front of you,

keeping your knee straight and toes up.
2. Hold and then return to starting position.
3. Repeat and then do the same exercise with the
left foot.
! 1. Move your right foot back, keeping your knee

straight.
2. Hold and then return to the starting position.
3. Repeat and then do the same exercise with
your left foot.
Page 3
! 1. Move your right foot out to your side and hold.

2. Then pull your right foot across in front of the other leg and
hold.
3. Repeat and then do the same exercise with the left leg.
! March in place, lifting one foot and

then the other.
Page 4
! 1. Bend your knee, bringing your foot up

behind you.
2. Repeat with the other foot.
! 1. Pull one knee up in front of you and then extend the foot
forward so your knee is straight.
2. Bend the knee back down and return to the starting position.
3. Repeat with the other leg.
Page 5
! 1. Pull one knee up bent at 90 degrees in front of your body.

2. Swing the foot across in front of your body.
3. Swing the foot out to the side of your body.
4. Repeat with the other foot.
! 1. Pull one knee up bent at 90 degrees up in front of your body.

2. Keep the knee bent and push the leg back behind you.
Page 6
! 1. Hold onto the side of the pool.

2. Raise your toes up and hold.
3. Put your toes down and raise up your heels and hold.
! You will need a floatation noodle for this exercise and you will
need to hold the side of the pool.
1. Pull one knee up in front of you at 90 degrees and place the
noodle under your foot.
2. Push the noodle down with your foot and hold, then bring it
back up to 90 degrees.
Page 7
! This exercise is done in waist to chest high water

!
Lift your arms straight out in front of your body while you bend
your knees down.
You might also do this

exercise against the wall
of the pool for more
balance. Stand with your
feet about 6-8 inches from
the wall of the pool and
your back to the wall.
Slide your back down
along the wall of the pool
as you bend your knees.
Page 8
! 1. Pull your foot straight back, keeping your knee straight and toes
up.
2. Move the foot forward in front of your body.
3. Repeat and then do the exercise with the other leg.
! 1. Stand with your feet about 6-8 inches from the wall with your
upper back and buttocks against the wall of the pool.
2. Pull in your stomach and roll your hips down and back so you
feel your lower back against the pool wall.
Page 9
! 1. Stand in the corner of the pool with your arms out at shoulder
height to support you.
2. Bend your knees and pull both legs up in front of you.
3. Hold and then put your feet back down and repeat.
! Use a flotation cushion or kick

board for this exercise.
1. Hold on to the side of the pool.
2. Sit on the cushion or board and
try to hold your balance.
Page 10
! 1. Place your hands on your lower back at your waist.

2. Bend back and hold.
3. Relax and then repeat.
Talk to your doctor or others on your health care team if you

have questions. You may request more written information
from the Library for Health Information at (614) 293-3707 or
email: [email protected].

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Aquatic Exercises: Lower Body

Trouble catching your breath or feel short of breath

Faint, lightheaded or dizzy

Red face or feel flushed

Pain or pressure in chest or upper body

Weakness or suddenly feel tired

Pounding heart or irregular heart beat

Confusion or loss of sense of direction

Learn more about your health care.

Copyright, (7/6/2007) Outpatient Rehabilitation, Ohio State

! 1. Move your right foot out in front of you,

! 1. Move your right foot back, keeping your knee

! 1. Move your right foot out to your side and hold.

! March in place, lifting one foot and

! 1. Bend your knee, bringing your foot up

! 1. Pull one knee up bent at 90 degrees in front of your body.

! 1. Pull one knee up bent at 90 degrees up in front of your body.

! 1. Hold onto the side of the pool.

! This exercise is done in waist to chest high water

You might also do this

! Use a flotation cushion or kick

! 1. Place your hands on your lower back at your waist.

Talk to your doctor or others on your health care team if you

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