Pool Exercises

  • Prior to exercising receive clearance from your specialist, doctor or midwife.
  • Exercise in pools at approximately 32 degrees Celsius
  • Drink plenty of water before and after the pool exercises.
  • Only work within your limits. Do not become short of breath.
  • Perform these exercises 2-3 times per week, for 20-30 minutes to begin with and increase if able

 Warm-up/Cool down:

  1.  Walk forwards.  Emphasising the normal arm swing. Repeat 4 times.
  2.  Walk backwards.  Emphasising the normal arm swing.  Repeat 4 times.
  3.  Walk sideways arms in front.  With arms performing a cross-over action in front of the body. Use the water for resistance. Pushing and pulling the arms through the water. Pushing the leg out and pulling the other leg to it. Keep straight. Repeat 4 times.
  4.  Walk sideways arms behind. With arms performing a cross-over action behind the body. Use the water for resistance. Pushing and pulling the arms through the water. Pushing the leg out and pulling the other leg to it. Keep straight.  Repeat 4 times.

 Strengthening:

  1.  Shoulder flexion/extension. Arms by the side, palms facing forward. Pull arms forward to shoulder level, then push hard down into the water, using the water for resistance. * Arms must stay in the water the entire time. Repeat 10 times.
  2.  Walk forwards with bicep curls/tricep extension.  Elbows by sides. Palm up bend elbows so hands move towards the shoulders then push down straight by the side again. Repeat 4 times.
  3.  Squats.  With 2 hands on the railing or edge of the pool, and keeping knees over the feet squat down. Remember to move the shoulders forward over the feet. Repeat 10 times.
  4.   Hamstring kicks.  Standing up straight, kick one heel to the bottom then straighten down repeat on the other side so that you get an alternate kicking motion. Keep the body straight and still. Repeat 10 times.
  5.  Cycling.  With pool noodle under arms to keep afloat move legs in a cycling motion. Repeat 10 times.