Nirupama
Hi Friends, The water is your friend. You don’t have to fight with water, just share the same spirit as the water, keep flowing and it will help you move. It’s harmony and balance.I always feel, the water is my sky, and I want to fly with you.
Don’t you think these lines are dreamy and you have to jump in?
And I am sure friends, Water exercise is one activity that can improve your ability to live comfortably with the condition.
Arthritis steals a person’s body and their spirit by limiting their movement, and if you will allow them to keep moving longer, as in aqua exercises they will enjoy better quality of life. Warm water exercise is an excellent way for those with arthritis to build up strength, ease stiff joints and relax sore muscles.
Everybody knows water’s buoyancy greatly reduces the pressure on your joints, making it easier to perform needed range of motion exercise.
Exercise is an integral part of an arthritis treatment plan. Now a day’s Water therapy has become very popular with arthritis patients because the warmth of the water soothes your bones and joints. The buoyancy of the water reduces strain on already aching joints. Make life easier by USING the most of our nature’s gifted phenomenon “WATER”. Why water exercise?
Water therapy improves strength and mobility in patients with osteoarthritis as well.
The soothing warmth and buoyancy of warm water make it a safe, ideal environment for relieving arthritis pain and stiffness and improving the range of movement of joints affected by arthritis. Your body weight is supported and the resistance of moving through water boosts muscle strength and endurance. Activities such as stretching or walking through water can exercise the joints without putting them under strain.
People with many forms of arthritis can participate safely in appropriate, regular WATER exercise.
An appropriate exercise is very important for people with arthritis. With them one has to have to start off slowly with a few, low-intensity exercises, and it will help them to ensure a safe and successful exercise program.
After understanding the case or type of arthritis, one has to plan a very safe workout.
Mostly in all cases the person can get benefit from moderate intensity, weight bearing activity, for example if the person with osteoarthritis in the knee or elsewhere, one suggests programs that combine strengthening and aerobic exercise, reduce symptoms, improve joint motion and function, enhance coordination and balance, and control body weight. Regular moderate exercise even has been found to improve cartilage health in individuals
One has to always see the person has to start her/his program slowly to avoid overdoing it. Also, before each exercise session, one should give them some time to relax and enjoy the water for a bit. Many exercises can be done either standing in a pool or with aqua noodle. (Its aqua exercise equipment).
How to work on all joints in aqua exercise in case of arthritis?
Here are few basic exercises for different joints, but you have to do them under supervision:-
Shoulders and Arms
Work your shoulder with a forward arm reach, it is recommended them to raise your arms upward and forward as high as you can. Do one arm at a time if one arm is weak, helping the weak arm with the stronger arm. Further work your arm with a sideways arm reach. Raise your out to the side slowly. Keep the palms facing down. Go only to shoulder height. Lower your arms and repeat. Do arm circles by bringing both arms up and forward, keeping them a couple of inches below the water level. With straight elbows make small circles with your arms. Make bigger and bigger circles, and then make the circles smaller and smaller again.
Elbows
Strengthen your elbows by bending the elbows under water and bringing your thumbs toward your shoulders. Then straighten the elbows again. Next, turn your arms so your palms face down and bend your elbows, bringing your fingertips toward your shoulders. Straighten your elbows, keeping the palms facing down.
Ankles and Toes
Do an ankle bend by sitting in a spot that offers back support and straightening your knees. Bend your ankle and point your toes down. Then point them up toward the ceiling. Next curl and straighten your toes. Finally, make inward circles with your foot by moving your ankle, followed by outward circles. Do these exercises for each ankle and foot.
Knees and Hips
Work on knee strength by raising one foot and straightening your knee. Work your hips by sitting on a seat’s edge and straightening one knee. Move your leg out to the side, and hold this position for three seconds. Return to center and repeat the movement with the other leg.
Life is like a beautiful melody, only the lyrics are messed up, then will do work on lyrics to make our life more beautiful …..
Thank you
Nirupama Aqua exercise instructor International certified- Singapore