POOL EXERCISES FULL-BODY WORKOUT 5
Patient Success Stories
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“Dr. Kyle was very knowledgeable about how to help treat my condition. Migraines and muscle tightness in shoulders were the major issues, so we worked on neck and shoulder exercises three times a week. My migraines have improved and are now only once or twice a week instead of 3-4 times. My range of neck motion has improved. The facility is clean and tidy with multiple rooms and equipment for treating many conditions. Staff are friendly and helpful. Friendly conversations between staff and patients make it an enjoyable and welcoming environment. I would highly recommend.” — Vicky O. — Actual 5 Star Google Review
Looking for a break from your usual fitness routine? Dive into aquatic exercise! Exercising in water can provide a great full- body workout without some of the drawbacks of land-based exercises. 1. Walk in water. Walking in water is a good exercise to start off with as it helps you get a feeling for how you can create resistance. It targets your arms, core, and lower body. Keep your arms at your side, in the water, and move them as you walk. Engage your core and stand tall. 2. Water arm lifts. This exercise will help strengthen the muscles in your arms. Using foam dumbbells will help add more resistance. Stand in water up to your shoulders. Hold the dumbbells at your side, with your palms facing up. Draw your elbows in close to your torso as you lift your forearms to the height of the water. Rotate your wrists to turn your palms facedown. Lower your arms back to the starting position. Do 1-3 sets of 10-15 reps. 3. Lateral arm lifts. This exercise, which targets your upper body, is also best done with foam dumbbells. Stand in water up to your shoulders. Hold the dumbbells at your side. Raise your arms to the side until they’re level with the water and your shoulders. Lower your arms back down to your sides. Do 1-3 sets of 8-14 repetitions. 4. Back wall glide. This exercise helps to activate the muscles in your core and lower body. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall. Push off from the wall and float on your back as far as you can. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall. Continue this exercise for 5-10 minutes. 5. Leg kicks. This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging. Hold onto the pool ledge or hold a kickboard. Alternate flutter kicking, scissor kicking, breaststroke kicking, and dolphin kicking. Do each kick for 1-3 minutes.
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