-IBIS-1.5.0-
rx
exercise
water exercise: lower extremity
physical medicine

definition

water exercise: lower extremity


non-contact exercises:
1. sitting at edge of pool with feet in water, make circles with one foot at a time, being sure to move ankle through full range of motion
2. with feet dangling in water do ankle flexion and extensions
3. sitting at edge of pool with one foot slightly immersed, trace out the letters A, B, C just under the water
4. with feet in water up to the knees, sitting at edge of pool, kick out away from pool edge one foot at a time
5. with body in the pool, hold onto pool edge and do straight leg kicks
6. same as #4 except using fins

contact exercises:
1. walk in water which is about chest high
2. standing in chest-high water, hold onto edge of pool while raising up on toes
3. same as #2, except do one foot at a time, while other leg is raised from bottom of pool
4. in shoulder high water, hop on one foot

WORKOUT SCHEDULE:
week 1 and 2: only first 3 exercises, 3 days per week, 2 sets at 10 reps
week 3 and 4: add 2 exercises each week, 5 days per week, 3 sets at 10 reps
week 5 and 6: add more exercises, 6 days per week, 4 sets at 10 reps each


footnotes