Chiropractor in Woodbridge Va, Blog
1 Begin your workout by warming up the muscles with a cardiovascular workout. Start in the area of the pool that has waist-deep water. Begin walking back and forth through the area, while swinging your arms as you would if you were walking on land.
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1 Begin your workout by warming up the muscles with a cardiovascular workout. Start in the area of the pool that has waist-deep water. Begin walking back and forth through the area, while swinging your arms as you would if you were walking on land.
You will get some resistance when you swing your arms.
Although it may not feel as comfortable as walking on land, it is important to
focus on creating a swinging motion for proper body mechanics and balance.
2 Walk in the water
for 5 to 10 minutes. If you feel comfortable with the motion and want an extra
challenge, move to chest-deep water after 5 minutes. You will feel an increase
in resistance.
A cardiovascular workout treats back pain in a similar way
as walking. It stretches and strengthens muscles throughout your back and legs.
It can also lead to weight-loss, which can reduce the painful pressure on
nerves, discs and muscles.
3 Extend your
cardiovascular workout by putting on an aqua belt, a large foam belt that snaps
around your waist. Move to chest-deep water and begin water jogging. In this
motion, you feet will not touch the ground, but you will swing your elbows and
run in place.
Focus on each footfall being heel to toe, rather than toe to
heel. This will mimic a natural walking or jogging motion, helping you
strengthen muscles that you use in daily walking. You will move along very
slowly in the water.
Water jog for 5 to 15 minutes, and stop when you start to
feel muscle fatigue.
Use your other equipment to help you increase resistance
while deep water walking or jogging. Use water webs, gloves that fit over your
hands, to increase resistance and muscle tone as you swing your arms. Use water
weights as you swing your arms while water jogging.
4 Do leg kicks. Keep
1 leg on the ground with the knee slightly bent. Contract your stomach muscles
and slowly raise the opposite leg as high as it will go. Slowly lower it back
down.
This exercise will stretch and strengthen your thighs.
Repeat it 12 to 15 times, and then turn around and repeat it with the opposite
leg. It is important to be slow and deliberate with your movements so that you
do not add to your back pain.
To increase resistance, tie a water noodle around your water
shoe and repeat the exercise. Your foot will become more buoyant and more
difficult to move deliberately in the water.
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