Denver Physical Therapy at Home – Home Aquatics

Wall Stabilization with Marching

1 Wall Stabilization with

Stand with your feet slightly wider than shoulder width with knees bent and feet about a foot away from the wall. Flatten your back against the pool wall while contracting abdominal muscles. Alternate marching legs while maintaining abdominal contraction with back flat against the pool wall.

Lunge on Step

2 Lunge on Step

Start with one leg on the step and the back leg on the ground of the pool. Allow your front and back knee to bend as you lower yourself towards the ground. The back heel should raise up. Do not allow your front knee to pass your toes.

MARCHES

3 MARCHES

Single hand on pool wall or unsupported, alternate bringing knees up toward chest.

Toe walking

4 Toe walking

Walk on your toes across the pool without your heels touching the pool floor.

HEEL WALKING

-HEEL-WALKING

Single hand on pool wall or unsupported, alternate bringing knees up toward chest.

AQUATICS – HIP EXTENSION

6 Aquatics - Hip Extension

Hold onto the edge of the pool for balance and stand with your feet together. Squeeze your bottom as you kick your leg straight backward, then return to starting position. This kick should be small. Make sure to keep your knee straight and toes pointed forward throughout the movement, and do not arch your back.

Hip Abduction with Cuff

6 Hip Abduction with Cuff

Start standing with your feet under your hips facing the side of the pool lightly holding onto the wall. Kick one leg out to your side while keeping your trunk steady, not leaning. Return to the starting position. Repeat as prescribed.

Board Press Down Alternating

Stand with your back against the pool wall with feet shoulder width apart. Move your feet slightly away from the wall. Keep toes facing forward and bend your knees so that you are in a partial squat position. Pull your abdominals in and keep your back flat against the pool wall. While maintain this position, press the board down approximately 1 inch with your right hand. Hold for 1 second and then return to starting position. Repeat for left side.

Wall Stabilization with Shoulder Flexion/Extension

9 Wall Stabilization with

Stand with your feet slightly wider than shoulder width with knees bent and feet about a foot away from the wall .Flatten your back against the pool wall while contracting abdominal muscles. Raise both arms ups toward the surface of the pool with palms up and then return arms back to the starting position with palms down. (Arms do not need raise above the water) (Increasing speed will increase resistance)

WALL STABILIZATION WITH ALTERNATING SHOULDER ADDUCTION/ABDUCTION

Stand with your feet slightly wider than shoulder width with knees bent and feet about afoot away from the wall. Flatten your back against the pool wall while contracting abdominal muscles. Alternate lifting one arm out to the side and the other arm back down to your side. Keep elbows straight. (Arms do not raise above the water) (Increasing speed will increase resistance)