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

definition

water exercise: knee

1. straight leg walking in shoulder-high water
2. holding onto side of pool, do straight leg kicks
3. standing in chest-high water, holding onto side of pool, bend one knee at a time as far back as possible
4. same as #3 except hold onto pool ledge with outstretched arm to the side; step up with one leg at a time then fully extend knee until leg is straight out in front at 90°
5. holding onto pool edge or stairs, lying face down in the water, do knee kicks
6. standing in chest-high water with hands on waist, do squats
7. with buttocks facing pool wall, knees bent up to chest, arms outstretched in front, like dive position, push off from wall with feet and legs into full forward dive in the water
8. standing in chest-high water, feet together, holding onto side of pool, with one side toward pool wall, keep knee straight as outside leg is raised through the water out to the side as far as possible; repeat with other leg
9. with back against side of pool, holding onto pool ledge with both arms, bend 90° at waist so legs are fully extended out in front; now do scissors kicks (from position of legs out as far as possible to the sides move legs together until they cross one another)

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 continue through week 8


footnotes