Exercising in a hot tub is easy and can be enjoyable. The warm circulating water provides light resistance and offers a soothing way to perform water exercise. The National Arthritis Foundation recommends water exercise, and says it's a good way to relieve arthritis pain and build muscle. As with any form of exercise, always get clearance from a doctor first and immediately stop if you feel uncomfortable. Start these exercises slowly. You will have greater mobility in the hot tub since the warm water provides buoyancy. This makes it easier to relax and exercise your joints.
Leg
Warm up in the hot tub while seated by casually moving your legs up and down. Stick out your right leg and then slowly bring your right knee back toward your body. Straighten out your leg until the knee is locked, and repeat. Perform five repetitions and alternate the exercise with each leg three times. Build up to a point where you can do 10 repetitions with each leg for three sets.
Abdominal
Sit in your seat and slowly take a deep breath. As you exhale, gently contract your abdominal muscles as you force out the air. You don't need to do this exercise too quickly. Aim for five repetitions and eventually increase to three sets of 10.
Shoulder and Neck
Stand in the hot tub and gradually lower your shoulders under the water. Slowly roll your shoulders back and forth for five repetitions. Gradually increase to three sets of 10. With your shoulders still underwater, gently move your neck from side to side.
Cool Down
When you have completed your exercises, sit in the seat and close your eyes. Slowly breathe in and out and focus on your breathing.
Leg
Warm up in the hot tub while seated by casually moving your legs up and down. Stick out your right leg and then slowly bring your right knee back toward your body. Straighten out your leg until the knee is locked, and repeat. Perform five repetitions and alternate the exercise with each leg three times. Build up to a point where you can do 10 repetitions with each leg for three sets.
Abdominal
Sit in your seat and slowly take a deep breath. As you exhale, gently contract your abdominal muscles as you force out the air. You don't need to do this exercise too quickly. Aim for five repetitions and eventually increase to three sets of 10.
Shoulder and Neck
Stand in the hot tub and gradually lower your shoulders under the water. Slowly roll your shoulders back and forth for five repetitions. Gradually increase to three sets of 10. With your shoulders still underwater, gently move your neck from side to side.
Cool Down
When you have completed your exercises, sit in the seat and close your eyes. Slowly breathe in and out and focus on your breathing.
No comments:
Post a Comment