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 |