Exercises You Should Be Doing in the Pool This Summer
In Texas especially, the summertime can be brutal with the scorching heat. This is why we have compiled a few exercises you can do in the pool to stay cool and keep up your fitness (even when it’s 100 degrees outside). The water is an excellent exercise medium as the buoyancy is easy on the joints and the water resistance can be an effective tool for strengthening. These are exercises anyone can do, no matter your physical level or age. You can even add some extra fun by purchasing dumbbells and weights that are water-resistant to add more challenge.
Exercise 1: Squats
Squats are an excellent exercise to perform in the pool as this can be very easy on the joints. The deeper you are in the pool, the easier the squats will be. You may want to start with the water at chest level and by hanging onto the edge of the pool if you feel unsteady. You can start with 1 minute of squatting and work your way up.
Exercise 2: Tin Mans
Tin mans are a great exercise for your upper body which allows you to stretch and improve the range of motion in your shoulder joints. The resistance of the water can also act as a strengthening tool, allowing you to increase the resistance the faster you move through the water. Try going through a small range first, and as you practice, you notice you will be able to go further with more repetitions.
Exercise 3: Lateral Walks
Walking in the pool is beneficial in many ways for cardiovascular health, but with this exercise you get to maximize the strength in your hips which is important for your gait (the way you walk) and your stability. If you have a small pool, try multiple laps. If you are in a large pool, try your best to go the entire distance! You want to face the same direction down and back to ensure you get both sides.
Exercise 4: Arm Raises
This exercise is great to maintain the range of motion in your shoulders. Just like with the Tin Mans, the faster you move in the water, the more resistance you will create. You can also add dumbbells to create more resistance for strengthening. Make sure the water is up to shoulder/neck level to ensure you stay submerged through the whole range.
Exercise 5: Noodle Stomps
Get creative in the pool with your noodles! The pool noodle can be used for a variety of strengthening exercises for your upper and lower body. The trick is to position the noodle first without it shooting out of the water! This is a great exercise for the glutes in the water.
While you are working to stay healthy this Summer, don’t forget to mention to your doctor if you think you may need skilled physical therapy to address your aches and pains. We would be happy to help with any of your mobility, strength, or cardiovascular needs!
Physical Therapy
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3 Reasons You Might Need Pelvic Floor Physical Therapy
Pelvic floor physical therapy is a specialty that is now becoming more known as our health care providers are exploring more conservative options for treatment of pelvic pain and dysfunction. As a physical therapy provider, I see dysfunction across the spectrum, ranging from mild incontinence to debilitating pain which prevents people from getting out of bed. Pelvic floor physical therapy is a treatment provided by physical therapists aimed to strengthen the muscles that support our internal organs, function to assist in bowel/bladder voiding, and is important for overall sexual health and satisfaction.
If you are wondering if this is a service you might need, here are a few reasons why you might want to ask your MD to refer you to a pelvic floor specialist:
- “I pee when I sneeze.” According to the National Association for Incontinence, of the 25 million adult Americans suffering from some form of urinary incontinence, 75-80% of those are women. Whether you laughed too hard with your best friend, jumped too high on the trampoline, or simply got up from your chair too quickly, urinary leakage is something many Americans deal with (but don’t have to).
- “I have to go to the bathroom a lot… I always know where the exits are in case I have to go in a hurry.” The “norm” for urination is 6 – 7 times in a 24-hour period or once every 2 hours. Many people find themselves having intense urges to go, despite only having maybe a “drizzle” when they actually go. Often this can be a byproduct of pelvic floor muscle dysfunction since many people have a hard time “relaxing” those muscles in order to go to the bathroom. Think about your urethra as a garden hose and the pelvic floor muscles as a nozzle of that hose, if your muscles are “tight” or are not lengthened properly, urine will not have the opportunity to escape out of the hose. This may also be due to signals to your brain that are “overactive” which cause you to experience urgency even though your bladder isn’t full. A pelvic floor physical therapist can also discuss options for you regarding adjusting your bladder schedule, water intake, and discuss ways to sit on the toilet which will help you take pressure off so you have an easier time going (this goes for constipation too!).
- “I just can’t enjoy sex, it’s so painful.” If you are having difficulty with sexual intimacy due to increased pain or even difficulty with tampon insertion, you are not alone. Many women suffer with the same issue, which can lead to difficulty enjoying intimacy with their partner or even tolerating gynecological medical examinations involving a speculum. Often a pelvic floor therapist will give you the proper instruction and feedback to lengthen pelvic floor muscles and may even provide manual therapy to treat any muscle trigger points that may be associated with muscular pain. Your therapist will discuss treatment options that are right for you given your medical history and other factors involved with your care.
Physical Therapy
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6 Common Myths About Physical Therapy
- You need a referral to see a physical therapist.
False. Most people believe you need a referral to be evaluated by a physical therapist, which is not true. The state of Texas has direct access where you are able to see a doctor of physical therapy for evaluation and treatment within 10 business days before you need a physician to approve further care.
- Physical therapy is the same as massage.
False. While soft tissue massage may be part of your treatment plan, manual therapy performed by a physical therapist also includes joint mobilization and manipulation techniques. This is done prior to strengthening and therapeutic exercises that restore function to help you move with less pain.
- Physical therapy is only for injuries.
False. Physical therapy is used for more than just recovering from an injury through strengthening and stretching. Doctors of Physical Therapy also have skills to diagnose and prevent potential future issues that may be associated with your current injury or presentation.
- Surgery is more effective than Physical Therapy (or “surgery is my only option”)
False. There are many cases in which physical therapy can restore function and reduce pain without surgery. There is new research coming out everyday that shows many pathologies, such as partial rotator cuff tears and meniscal tears, often have the same outcomes whether surgery and physical therapy is performed or physical therapy alone. According to the new information, conservative options such as physical therapy should be tried prior to other more invasive means such as surgery.
- Physical therapy is painful
False. Doctor’s of Physical Therapy play a crucial role in helping those with acute and chronic pain to become pain-free. They work within your pain threshold to achieve the level of function you desire. While a minimal amount of pain can be a part of the rehab process, causing moderate-severe pain with physical therapy can be counter production. Only a very minimal amount of pain shoulder be anticipated with physical therapy.
- I can do physical therapy on my own
False. While you can perform many of the exercises from physical therapy on your own, it is initially important to have guidance in regard to appropriate form and dosage of each exercise. Without appropriate supervision and guidance you will be at increased risk for injury and are not likely to gain optimum results.
Physical Therapy
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Sports Medicine of Pearland & Manvel
What is Sports Medicine and Who Can Benefit From it?
- Sports medicine, sometimes referred to as sports science, is a branch of medicine geared towards preventing and treating injuries caused by sports or physical activity. Professional athletes as well as individuals who play sports or exercise recreationally can benefit from sports medicine for diagnostic, curative, rehabilitative, and preventative services.
- Individuals who may potentially benefit from sports medicine includes those wanting to participate in various activities such as going for a walk around the block, a swim, returning to soccer practice, or even attending a ballroom dancing class. You do not have to be a competitive athlete to benefit from sports medicine in helping you regain function and return to the physical activity of your choice.
- Doctors or Physical Therapy (DPT) are able to administer Sports Medicine Physical Therapy and Rehabilitation. Live to Move Physical Therapy in Pearland and Manvel area is equipped with the knowledge to not only heal you to normal function, but adequately prepare you for the activity you wish to return to. We also have DPTs on staff who are Certified Strength and Conditioning Specialists if you desire to continue your health and fitness journey after your therapy with our strength and conditioning classes!
Massage Therapy / Physical Therapy
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