Water Workout for Your Core (Aquatic Therapy) – Ask Doctor Jo


Heyyy! Hey everybody, it’s Doctor Jo. I’m
going to show you some aquatic therapy exercises today to help strengthen your core. It’s always
more fun with to play with toys while you are in the water. So the toys are a great
way to strengthen the core because they are going to give you extra resistance. What I
have with me right now, we call these very technical term, paddles. The paddles are really
nice because they actually can give you different resistance by opening and closing the little
spots here. So if they are closed, they’re going to give you a lot more resistance. So
you can check out my video of the walking exercises, and if those become easy, you can
add in some toys. It’s really important though to not let these pull you all over the place.
If you feel like you’re off balance, then you’re not quite ready for these. But with
them in your hands, you want to go opposite arm, opposite leg. So you’re just pulling
forward, pulling forward, pulling forward. So this is a mental challenge as much as it
is a physical challenge for you. If these become too easy, you can use something called
dumbbells. The dumbbells are very light. They’re not heavy, but they challenge you in the fact
that you have to push them down in the water and keep them in the water. Same thing though,
you’re going opposite arm, opposite leg while you’re walking. You can also do core stuff
just standing still with these. Put one foot slightly in front of the other like a staggered
stance or lunge position. Pull these down in the water. Try and keep your arms straight,
and bring them front to back. Now really tighten up your core because that is going to make
sure you’re not rolling around all over the place. If you’re wobbling, again, you might
not be ready for these, and you can do this without these, just swing your arms back and
forth. But if you’re ready for the dumbbells, alternate sides, try about 10 of them. Then
switch feet, and push them back and forth together. Another great resistive exercise
is a kickboard. Now the kickboard is not going to be as challenging with your brain because
you don’t have to alternate, you can just use it pushing back and forth. But again,
it’s really gonna challenge your core. If you are not tightening up your core, you are
gonna be all over the place. So you can just walk forward, you can go backwards, or you
can even put your arm straight out and go sideways with it. Those were some aquatic
therapy exercises. If you have any questions, leave them in the comment section. If you
would like to check out some other videos, go to askdoctorjo.com. Don’t forget to follow
me on Facebook and Twitter. Remember, be safe, have fun, and I hope you feel better soon!

Comments 10

  • Hi and thanks for the videos! I was wondering if you have any recommendations for the tools you use in the pool, the Swedish ball and other PT equipment? Favorite supplier? Again, thanks for the dedication to your profession!

  • We get most of our equipment from an online website called sprint aquatics. I think you can probably get them for less at any chain store like Walmart or Target during the summer. If you are looking for something with a strong amount of resistance, my favorite equipment is hydrotones. I don't have them in my videos because they are expensive (about $60), and I am always trying to make it affordable for people. Good luck!!

  • Your videos are great!  Do you have any additional videos on how to use the water fan paddles?  I would like to replace my dumbells with the paddles (b/c they are easier to tote).   Do you basically do the exact same exercises but  just swap it out for the paddle? Is it that simple?

  • Thank you for such a SPEEDY REPLY!  I've ordered the paddles and will plan toreplace the dumbells with my new "pool toys"(paddles)  and I will continue to watch your videos to keep myself on track!  Thank you for making these videos they are fun to watch and super helpful!

  • I don't know if this is true or not but I'll ask anyway.  I was told the paddles are NOT sold in a set…they are only sold individually.  Where did you get yours and are they very expensive ( I have to follow a 6 letter word…BUDGET)?  Hope you can help me out. 

  • I just wanted to say THANK YOU!! Your exercises have saved me!! FYI I use speedo neoprene swim gloves and they work great!

  • I really appreciate your videos, they are awesome. I recently was diagnosed with DISH, my right hip is especially painful. Any suggestions for aquatic exercises to help with flexibility and pain?

  • Hello I thank you for your tips and exercises. I am taking my 85 year old Mom to the pool to work out. She is unable to bend one knee she may have 3 to 5 degree movement. When she had her total knee replacement surgery they sent her to a senior center for 5 weeks they put her in brace and never moved it now it is frozen. She is loosing muscles from her sedentary life style. Can you share ways to strength core without bending knee.

  • Try using the kickboard to paddle like you are in a canoe. One side then the other. Another is use the kickboard and push down on one side all the way to your thigh then the center then the other side.

  • Do you know where I can get the fitness paddles from in the UK?

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