Nose Creek Physical Therapist Suggested Pool Exercises

Do each exercise three times throughout Physiotherapy program.

Move your joints through stiffness but NOT through sharp pain.

This physical therapy approved session starts by walking as vigorously as you can back and forth across pool. Repeat by walking backwards, then by walking sideways (both directions). Physiotherapists note that this can be an excellent aerobic exercise if done for long enough time and it is very easy on sore joints.

1. Make circles with your shoulders, first in one direction, then in the other.

2. With arms by your sides and elbows straight, raise both arms forward and up over your head as far as possible; then lower again, moving arms as far back as possible

3. With arms by your sides, and elbows straight, raise both arms out from the sides of your body to the horizontal; then turn palms up towards the ceiling and raise arms all the way up touching palms together if possible.

4. Float arms on the water straight out in front of you; keeping arms floating on water, spread them apart as far as you can.

5. At the same time, place your right hand on your right shoulder, and your left hand on your waist behind your back; reach your right hand down your back toward your left hand and your left hand up toward your right hand. Repeat the exercise with left hand on left shoulder and right hand behind back at level of waist.

6. Start with elbows as straight as possible; bend them so that fingertips touch shoulders. Now straighten elbows as much as you can.

7. With elbows bent and tucked in at your sides, turn palms up as much as possible, then down as much as possible.

8. With elbows bent and tucked in at your sides, bend wrists in as much as possible, then out as much as possible.

9. Keeping big knuckles straight, try to bend fingertips down to touch palms; then straighten fingers as much as possible.

10. Keeping finger straight, bend at the big knuckle only; then straighten them.

11. Make large circles with your thumbs, first in one direction, and then the other.

12. Standing on one leg swing the other forwards and backwards, keeping knee as straight as possible. Repeat with other leg.

13. Standing on one leg, bring other knee up to chest as much as you can (you may help by placing forearm, NOT hand, under back of thigh and pulling up); now straighten fully. Repeat with other leg.

14. Standing slightly pigeon-toed, swing one leg (heel first) out to the side in a straight line; then bring it back and across front of other leg. Repeat with other leg.

15. Standing on one leg, bend other knee; keeping knee bent, swing leg back behind you as much as possible. Repeat with other leg.

16. Stand with legs comfortably apart; now rotate legs in toward each other as far as they will go, then out away from each other as far as they will go.

17. Bend one ankle by pulling foot up toward ceiling, then down toward floor as much as possible. Repeat with other ankle.

18. Turn the sole of one ankle in toward other foot, then out away from other foot. Repeat with other ankle.

19. Make slow circles with one foot, first in one direction, then the other. Repeat with other foot.

20. Standing comfortably on both legs, bring toes back along bottom of pool toward heels, then straighten.

Length of program based on each individual and to be advised by the Physiotherapist.