What is Hydrotherapy?
The use of water in the treatment of various ailments, such as arthritis, injury and associated rheumatic complaints, is known as hydrotherapy. Hydrotherapy is distinct from swimming in that it entails specific activities performed in a warm-water pool. The water temperature is usually 33–36oC, which is higher than that of a normal swimming pool.
Hydrotherapy is often administered in a hospital’s physiotherapy section. A physiotherapist or a physiotherapist’s assistant with specialized experience will usually teach you how to do the exercises. Based on the symptoms, the focus of the exercises will be changed to improve your range of motion or stamina.
Hydrotherapy differs from aquarobics, which can be very strenuous, in that it focuses on gradual, regulated motions and relaxing.
Pool (aquatic) fitness has many advantages, including a year-round optimal setting for exercise. The buoyancy of the water protects a part of your body weight, making it easy to travel and increase your stability in the water. The water also adds resistance to motions, which aids in muscle strengthening.
Pool drills will also help you develop your stamina, coordination, and cardiovascular strength. Pool therapy is beneficial for a variety of diseases, including arthritis, fibromyalgia, back pain, hip replacements, brain disorders, and coordination disorders. When opposed to land-based activity, the pool setting decreases the chance of falling.
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Getting Ready for the Pool
Before beginning any pool workout regimen, consult with your physical therapy or psychiatrist to ensure that pool workouts are appropriate for you. Physical therapists are movement professionals who help people live better lives by including hands-on treatment, patient education, and prescribed movement.
Here are a few pointers to get you started:
- Water shoes can aid in traction on the floor of the pool.
- The water depth will be waist-high to chest-high.
- In shallow water, use a Styrofoam noodle or floatation belt/vest to hold you floating.
- In the water, slower movements have less resistance than quicker movements.
- For added resistance, use webbed water gloves, Styrofoam weights, inflated hoops, or kickboards.
- Never put your body into agony while exercising.
- Even if you don’t find yourself sweating during pool workouts, it’s always necessary to drink plenty of water.
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Ten Great Exercises In The Pool
1. Water walking or jogging: Begin by walking forward and backward in chest or waist high water. Take 10-20 steps forward, then 10-20 steps backward. To make it more complicated, increase the rpm. In addition, increase the speed by softly jogging in spot. Alter between 30 seconds of jogging and 30 seconds of walking in spot. Continue for another 5 minutes.
2. Forward and side lunges: If possible, stand by a pool wall for support and take an oversized lunge jump forward. Do not allow the forward knee to extend beyond the toes. Return to the starting spot and do the same on the opposite knee. Face the pool wall and take an oversized jump to the right for a side lunge. Maintain a forward-facing stance for your toes. Rep on the other page. Try three sets of ten lunge moves. Instead of standing in position, lunge walk forward or sideways for variety.
3. Stand on one leg while lifting the other knee to hip height. Place a pool noodle under the raised knee, forming a “U” with your foot in the middle. Keep for up to 30 seconds before switching legs. On each knee, try 1-2 sets of 5 reps.
4th. Avoidance Face the pool’s back wall. Take diagonal strides with your back against the wall and your toes facing it. Take 10-20 steps in one direction, then turn around. Rep twice more in each direction.
5. Hip kickers at the pool wall: For protection, stand with the pool wall on one side of your torso. As if you were kicking, move one leg forward with the knee straight. Return to the beginning. Then, return to the starting point by moving the same leg to the left. Finally, bring the same leg behind you. Rep three sets of ten, switching the kicking knee.
6. Pool planks: Place the noodle in front of you and hold it there. Place yourself in a plank position by leaning forward. The noodle should be immersed in water, and your elbows should be straight down into the pool deck. You should already have your feet on the pool deck. Hold for as long as you feel relaxed, 15-60 seconds, depending on your core power. Repeat 3-5 times more.
7. Deep water bicycle: For help in shallow water, wrap 1-2 noodles around the back of your body and rest your arms on top of the noodle. Move your legs like you’re on a bike. Continue for another 3-5 minutes.
8. Arm raises: Keep your arms by your sides with arm paddles or webbed gloves for additional resistance. Make a 90-degree bend of the elbows. Raise and lower your elbows and arms toward the water’s surface, keeping your elbows bent to 90 degrees. Repeat for a total of three sets of ten.
9. Push ups: When standing by the pool’s edge, put your arms shoulder width apart on the pool’s edge. Lift your body up and half way out of the pool, pressing your weight into your hands and leaving your knees slightly bent. Hold for 3 seconds before gently lowering yourself down into the water. (An easier variation is to do a wall push up on the side of the pool: put your hands on the edge of the pool shoulder width apart, bent your knees, and tilt your chest against the pool wall.)
10. Standing knee lift: Place both feet on the floor and stand against the pool wall. Raise one knee as if marching in line. Straighten your leg as it is elevated even with your hip. Bend and straighten the knee 10 times more, then repeat on the other leg. Complete three sets of ten on each leg. Test this workout without leaning against the pool wall for a greater challenge.
For people with injury and other physical disorders, it is recommended to firstly be assessed by a practitioner such as a Physiotherapist. Before beginning hydrotherapy, you will be evaluated by a physiotherapist in the hospital’s physiotherapy clinic, on the hospital ward, or perhaps in the physiotherapist’s own practice. They will inquire about your general health and arthritis, as well as assess your specific needs. The physiotherapist will determine if hydrotherapy is suitable for you based on the information and the information given by your doctor. This initial evaluation usually takes 30–45 minutes.