Water Exercise Basic Walking Aquatic Therapy Ask Doctor Jo
Cannon ball! hey everybody, it's doctor jo! it's a beautiful day to do some aquatic therapy.A big thank you to my uncle for letting us borrow his pool for the day.Today, i am going to show you some aquatic therapy gait exercises.This is just to get you warmed up, get everything stretched, get everything moving, and then i'll show you some other tutorials for the exercises, and everything.In the pool, it's very easy to not have proper technique.It 's very easy to just swing your body, be all over the place, but it's really important to work on your.
Technique because you don't have to worry about falling.So it's all about exaggerating your techniques and getting the stretches you need.So starting off it's going to be simple walking forwards and backwards, and sideways, and some marching.But it's really important to do the proper technique.When we are walking, naturally we hit our heel first, and then roll off onto our toes.If we have an injury, then we don't necessarily do that all the time.So just exaggerated the movement.Try and keep your body upright while you are walking.Hitting your heel first, and rolling off onto your toes.Heel first.
Rolling onto your toe, keeping your body upright.Again, heel first, push off on your toes.See, i'm still keeping my upper body nice and straight.I'm not leaning forward, i'm not leaning back.I'm keeping my body upright.Do that about 3 or 4 laps.Then you are going to go backwards.Now your toes are going to hit first.So toe, roll back on your heel.Toe, roll back on your heel.It's really easy to start leaning back.Try not to lean back.If you leaning back, you're going too fast.Toe, heel.Toe, heel.After you do that about.
3 or 4 times, the next one is going sideways.Sidestepping.With sidestepping, it really for people to end up turning their foot out.You want to keep your toes pointed straight the whole time.Because if you turn your foot out, you are using different muscles.We want to work the outside of our muscles right now.So keep those toes pointing forward, not out, but stepping with those toes forward the whole time.Sidestepping, keeping that upright posture.Tuck those tummy muscles in, and then come back.Then the next one is going to be marching.
Bringing the knee up, alternating sides.So pulling that knee up as close to the surface as you can get.Again, not leaning back, not leaning forward, keeping that body upright.Really driving that knee up.So those were the basic gait exercises in the pool.Those were your aquatic therapy exercises.If you have any questions, leave them in the comments section, and if you would like to check out some other tutorials, go to askdoctorjo.Don't forget to follow me on facebook and twitter.Remember, be safe, have fun, and.
Top 3 Exercises for Piriformis Syndrome
The first exercise that we are going to do is a piriformis stretch.There are 2 different variations that we use in the clinic.The first is laying down, bend one knee up.So if you want to stretch the right piriformis, you bend the left knee up.Cross the right leg over the left leg.Reach across with the opposite hand, the left hand, and pull towards you.You should feel this directly in your butt muscle, your piriformis muscle.In the clinic, we hold that for 30 seconds and we do 3 of them.One variation to that especially.
For people that have hip arthritis or hip osteoarthritis, we will do it this way put your hand here and press down.My personal preference is the first method but we have had a lot of people who like this as well.And they still get that buttock stretch.The second exercise that we are going to do is another piriformis stretch.This is a little more advanced especially for runners.How we do it is this start with your leg propped up.This would be to stretch the left piriformis.Left leg is up crossed over, then you can.
Lean forward.So definitely more advanced than the first one but on this we do the same thing, hold for 30 seconds and we do this 3 times in the clinic.The third exercise that we are going to dothe first 2 were stretching.The third one is going to be one to strengthen the piriformis muscle and this is the best one that i know of.It fires the piriformis in all 3 ways that it moves your hip joint.The first one is to turn your leg out.The next one is to lift your leg out.And it also extends the hip.So it.
Does all 3 of those.We call this the prone figure 4 isometric.What you do is you lay on a mat table or on a bench or on the side of a bed or a sofa.Lay on your stomach and position one leg off the edge, the leg that you want to exercise.Lock your foot behind your opposite knee then raise your knee up.You should feel this fire in your buttocks muscle pretty good.We do a 5 second hold.We start with 10 of these in the clinic.
When we are talking about piriformis syndrome, the first thing that we want to do is define what is the piriformis also we want to look at what is a syndrome the piriformis is a muscle in your rear.It attaches to the side of the tailbone.This would be a person standing facing that direction.This is the tailbone.This is the right half of the pelvis.This is the left half of the pelvis.The piriformis attaches to the front side of the tailbone and comes across and attaches over here to the top of your thigh bone.
Piriformis is a muscle syndrome which means a cluster of signs and symptoms with no known cause.With piriformis syndrome, there are 4 or 5 main causes.The most common is that there is an underlying pelvic issue where the pelvis isn't moving the way that it is supposed to.That puts extra pressure on the piriformis and that creates sciatic nerve problems.The one thing with piriformis syndrome the way that it is commonly used at least in our area of the eastern united states, is if the lumbar spine is ruled out,.
Using a Kickboard for Water Exercise Ask Doctor Jo
Heyy! hey everybody, it's doctor jo.Here's some more aquatic therapy exercises.If you've already mastered the basic exercises, these are really going to get you moving and give you a good workout.I'm going to use a kickboard today, so let's get started.You wanna put the kickboard about halfway in the water to start off with.It's going to give you a big splash, but don't worry about that, you're in the water so you're gonna get wet.Push out and in as you're running.It's gonna make a big splash and really push in and out.The.
Next one you're going to do is go backwards.Same thing, push back and in, back and in.Really make some waves if you can, pull it back and in.Then you're going to go forward, keep your whole body forward.Put the kickboard on your arm out to the side, but keep your body straight the whole time.When it's pulling, you're body's gonna wanna go to the side, keep it straight.That's working the core.Pushing out, pushing out.Don't let it push you in.Keep your body forward.Then switch, keep your arm straight out, and pull forward,.
Treating Sciatic Nerve Pain Through Water Therapy
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