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Hydrotherapy Exercises

Your first session should be approximately 15-20minutes maximum, even if you feel ok. It is important to remember not to push through pain, and to ice the area after each session for 10-15minutes.

Walking
Forwards
Backwards
Sideways
Progress to jogging
Add in high knees, hams flicks
x 4-6 laps each
Squats
Start with mini squats
Progress to full squats
Can increase resistance with kickboard

x 10-15
Lunges
Start with mini lunges
Progress to full lunges

x 10-15
Bending
Holding on to the side, bend your upper body forward and backward gently.
x 10-15
Stretches
Stretch to each side as far as you can
x 10-15
Twists
Rotate your upper body from
side to side. Progress by holding a
kickboard underwater to work your core.
x 10-15
Hip Swings
Leg out to side
Swing leg forward and backwards
Progress by attaching a float to the leg for increased resistance

x 15-20
Leg push with noodle
Bend and raise your knee,
place the noodle under your foot and push down
into the water straightening your leg.
Can increase to 2 noodles

x 10-15 each leg
Step Ups
Up onto a step, and back down.
x 10-15 each leg
Calf Raises
Push up onto toes, keeping your knees straight.
Progress to doing the exercise on a step
,with your heels hanging off the back of the step

xx 15-20 each leg
Balancing
Balance standing on one leg
To make it harder increase turbulence in the water

30secs
Stretches
Quads
Hamstrings

30secs each

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