Water Exercise, Advanced Walking (Aquatic Therapy) - Ask Doctor Jo

Related Videos:

Water Exercise, Basic Walking (Aquatic Therapy):

Water Exercises, Standing (Aquatic Therapy):
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Always use CAUTION with Exercising in a Pool:
If you can't swim, don't do these exercises unless there is a certified lifeguard on duty.

More Details About This Video:
Once you have mastered the standing exercises in the pool, you are now ready for the more advanced walking exercises. These are basically putting the standing exercises into a dynamic walking movement. It is important to keep proper posture while doing these.

First is what we call the soldier march. It is pretty much a straight leg raise while walking. Keep your knee straight and locked out. Pull your toes up towards you into dorsiflexion to keep your knee from bending. Kick through the water only as high as you can go without leaning back.

Next is the hamstring curl kick. Just like when standing, your hip should stay in a neutral or slightly extended position. If you bend your hip up, you are working different muscles. It's almost like you are clucking like a chicken! Then there are the Rockette kicks. Bend your knee up into a march position, then kick your leg straight out and step forward. If that is too much of a stretch, don't bring your knee quite as high. Now you are going to walk on your toes, just like you are in high heels. Try to stay up on the toes the whole time without touching your heels to the ground. Then switch to walking on your heels. Try not to push your bottom back; you are lifting your toes, not leaning back. This really forces you to straighten your knees into extension, so be careful if you have a knee injury.

Finally, you are going to squat sideways. Remember to keep your toes facing forward the whole time. As you are stepping out, that is when you want to squat, and as you are standing back up, bring your feet back together. It is one fluid motion; try to move the whole time.

Water Exercise, Basic Walking (Aquatic Therapy):

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.

[AskDoctorJo]

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[hoddytoddaygoneawry]

I was given the okay to go back to the gym but only use the pool for the next month. I'm recovering from a sprained ankle and bruised bones and tried these exercises today. I felt like I had a real workout. Thank you for posting these helpful videos on how to safely exercise when recovering!

[MinecraftScrolls]

Just found your videos. I'm a personal trainer working with a client who needs work for balance and weight loss, and your content has been super helpful!

[lmhy]

Thank you for these videos. I recently fell and haven't been able to do my regular exercise routine. I have access to a pool once or twice a week so the exercises you featured are helping me get back into shape without putting extra pressure on my lower back and knees.

[AskDoctorJo]

Core and back exercises are the best. I have some core/back strengthening exercises in prone (on your stomach) and in quadruped (on all fours). Both might help if you want to check them out! Good luck!!

[AskDoctorJo]

Yes it will, and it is great because it is in a low impact environment. So yes, you can do them even with knee problems, but don't continue them if it makes the pain worse!! Good luck!!

[ricj]

Ty Dr Jo..I go to my gym pool at least 3-4 times a week because of my neuropathy (from diabetes) and i'm always looking for new water exercises to do..I finally found some tks to your videos that will not put so much pressure on my feet and legs

[iluvsingu]

This is great! I've just started a water walking club and these tips were very helpful.

[AskDoctorJo]

You're welcome!! I hope they help!!

[carolejackson]

Thanks so much for including pool exercises in your illustrations. Is this Water Exercise, Advanced Walking the next level up from your BASIC GAIT EXERCISES IN A POOL or are there pool exercises that should be done before BASIC GAIT EXERCISES IN A POOL? Do you have a list showing the level of progression of each series? About how long do you allow before starting the next phase of more advanced exercises? For example, maybe a month of increasing endurance time before going to the next level.

[renaco]

Could you please show exercises just for low back and herniated disk problem or confirm if these ones work for that problem?

[ghsliuy]

I’m looking for exercises to do in my pool during the summer months when it’s too humid for walking. Are these exercises as beneficial as walking? How many repetitions should we do?

[gorguithiam]

Thank you Doctor for sharing your knowledge GOD BLESS YOU AND YOUR WHOLE FAMILY INSHA-ALLAH AMEEN 🙏🏿🙏🏿🙏🏿🙏🏿

[mtmnunu]

Thanks allot for your reply. I appreciate all the work you are doing.

[jaime]

Is walking backward beneficial in water? I read that it is on land but I'm afraid of falling. Thank you. Love the videos.

[archanam]

Is it useful for chondromalacia patella syndrome

[rubydinauto]

Thanks Dr Jo. May I know what are you wearing around your ankles?

[lillianandzhanin]

Hi doctor, my daughter is 22 months old she cannot walk we did for her clubfoot surgery, but she had weak leg muscles what kind of aqua exercise you recommend me please ? thanks, ....I am sherko from Iraq -Kurdistan region

[damfino]

I’m so glad I found your videos. I’ve been doing water walking for about two weeks now and I can’t believe the improvement in my walking with less knee pain, I feel stronger already. I will have to add some of these more advanced exercises to my routine in the next few weeks. In these videos I see that you are using ankle weights. At what point do you suppose it would be advisable for me to add ankle weights to my routine?

[redhaahasan]

I have subscribed, plz are there aqua exercises for belly fat?