-IBIS-1.5.0-
rx
exercise
water exercise: hip/thigh
physical medicine

definition

water exercise: hip/thigh

1. standing with feet together in chest-high water, stand near side of pool, with side facing pool wall; hold onto pool ledge with one arm bent, move outside leg to side as high as possible in the water
2. with back towards pool wall, holding onto pool ledge with both arms outstretched, bend 90° at waist then do straight leg kicks
3. standing in chest-high water, holding onto pool ledge with outstretched arm; with one leg at a time, raise it off the pool bottom, knee straight, and move the whole leg in circles through the water
4. standing next to pool ledge in chest-high water, hold on to ledge while bending one knee at a time as far back as possible
5. standing in chest-high water holding onto pool ledge with outstretched arm,
step up with one leg then extend knee until leg is straight in front at 90°
6. in same position as #5, raise one leg at a time, keeping knee straight
7. in same position as #4, extend one hip at a time as far as possible, keeping knee straight
8. using swim board to keep arms afloat, move through the water doing frog kicks
9. with back to pool wall, arms outstretched over pool ledge, and legs bent up at 90° in front; do scissors (legs as far out to sides as possible then bring in to cross over in front)

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