Reviewed and contributions made by MarQue’t Green, FIRST Program Director
If you are looking to change up your workout (or add to your existing swim routine), add these low-impact, tone-up exercises to your regimen. Water exercises can serve as a great alternative for cardio workouts, rehabilitation and other forms of training.
Whether you’re swimming laps, brushing up on your swim technique or taking a leisure paddle in the water, next time you take a dip, perform these simple exercises to help keep your body in top shape.
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Preparing for water exercises and water workouts
Before getting in the water, we can’t stress enough the importance of stretching out your muscles to prepare for the activity ahead. “With heated pools… the high temperature in the pool will help warm up [your] muscles,” our FIRST Program Director, MarQue’t Green says, “[but] I would still recommend doing some form of stretch, whether static or dynamic, while in the pool, before performing any strengthening activities.”
Stretching is the most important component to sustaining superior performance and supporting post-activity recovery. Similar to land-based exercises, neglecting to stretch can lead to unwanted aches and pains. It may also cut your time in the water short.
Once you’re all stretched out and ready for the water, be sure to always check your surroundings and be conscious of your environment. If you’re not an experienced swimmer, have someone assist you.
Exercising in the water may require the use of the pool wall/stairs and some pool noodles. It’s important your balance is maintained at a comfortable depth. If you ever feel like you’re struggling or need assistance while stretching or exercising, ask for help. The most important rule in the pool is that safety comes first.
6 Swimming Pool Exercises
Before you start, know that our physical therapists suggest performing each stretch three times (both sides, if applicable) and holding for 10-15 seconds. Be sure to keep breathing while you stretch and exercise.
Forward walking
Instructions
- Begin in an upright position, standing in shallow water, waist-high if possible.
- Walk forward placing your heel down first, then pushing off with your toes.
- Repeat, stepping forward with your other foot.
Tips
- Be sure to maintain your balance and keep your movements controlled.
- If you are unable to coordinate your arms and legs, focus on stepping correctly with your feet.
- As you gain more control, walk faster through the water.
Marching
Instructions
- Begin in standing upright position just below chest-level in the water and your hands resting on the surface of the water in front of you.
- Slowly lift one knee up to waist height, step forward and repeat with the opposite leg.
Tips
- Make sure you keep your trunk upright and maintain your balance.
- If you are unable to maintain balance, do not lift your leg as high.
- As you gain more control, raise your opposite arm as you lift your leg.
Hamstring stretches at pool stairs
Instructions
- Begin by standing in water, facing the stairs. Place one leg extended straight forward while holding on to the stair rail.
- Lean forward towards the stairs, hinging at the hips and keeping both legs straight until you feel a gentle stretch in the back of your leg.
- Hold this stretch 10-15 seconds on each leg.
NOTE: It is recommended to use the stairs so that you can use the railing for stability, especially if you have balance issues.
Hamstring stretches with noodle
Instructions
- Begin standing tall in the water about chest-level. Hold onto the pool wall at your side with your outside leg raised straight in front of you and resting on a noodle.
- Keep your leg relaxed and let the noodle hold your leg up so you feel a light stretch in the back of the leg.
- Hold this position for 10-15 seconds and repeat on each leg.
Suspended forward bicycle kick with noodle
Instructions
- Begin in an upright position in deep water, holding hand floats at your sides underneath the water.
- Slowly pedal your legs forward to move your body through the water.
Tips: Make sure your shoulders stay down and back and to keep your body upright during the exercise. Try to scoop the water with your feet.
Bilateral shoulder flexion and extension active range of motion
Instructions
- Begin in a mini squat position in shallow water with your arms straight forward, resting on the surface of the water.
- Press your arms downward toward the ground, keeping your arms straight, then slowly return to the starting position and repeat.
Tips: Make sure to engage your abdominals and keep your wrists straight during the exercise. Do not let your trunk lean during the arm movement.
Hit the pool with aquatic stretching and exercises
A fun and simple exercise routine will go a long way in helping to increase longevity and muscle strength. Plus, if you are looking to add low-impact exercises to your workout routine, the water is a great place to start.
If aches and pains are getting in the way of your daily activities, take action now! Stop by your nearest ATI Physical Therapy clinic for a complimentary screening and get back to feeling your best.