-IBIS-1.5.0-
rx
exercise
water exercise: back
physical medicine

definition

water exercise: back

1. walk in water that's about chest height
2. stand in water shoulder height, legs shoulder width apart, hands on hips and twist around in both directions

the remaining exercises are done in water at the same depth as exercise #2

3. with arms extended out to sides at shoulder height, twist around in both directions
4. with arms extended out at shoulder height, bring arms together in front of chest, then back to original position; repeat
5. with knees slightly bent, arms extended in front, push arms down through water as far back as possible, return arms to original position, palms facing outward; repeat
6. with arms extended out at shoulder height, move them through water until they
cross in front, move back to original position; repeat
7. same as #6, but cross arms in back
8. with back on side of pool and arms extended out holding onto pool ledge bring
knees up to chest; repeat
9. in same position as #8 bend at waist to bring legs out in front to 90°
position, repeat
10. with legs over pool edge, do wall sit-ups
11. backstroke swimming and freestyle swimming are beneficial

recommended program schedule:
week 1 and 2: do first 3 exercises, 3 days per week, 2 sets of 10 reps
week 3 and 4: add 2 more exercises each week, 5 days a week, 3 sets of 10 reps
week 5 and 6: continue to add exercises, 6 days a week, 4 sets of 10 reps


footnotes