Hydrotherapy, or aquatic therapy, is an effective and gentle way to enhance post-surgery rehabilitation. Utilising water's natural resistance and buoyancy, hydrotherapy exercises can help improve strength, flexibility, and overall recovery while minimising stress on the joints. At Health Next Door, we recommend the following hydrotherapy exercises for individuals recovering from surgery.
1. Walking in Water
Purpose: Improves gait, balance, and strength.
How to Perform: Walk forward and backward in waist-deep water. Maintain an upright posture and use the water’s resistance to increase effort.
Benefits: Reduces impact on joints and provides resistance for muscle strengthening.
2. Leg Lifts
Purpose: Strengthens the lower body.
How to Perform: Stand with your back against the pool wall. Slowly lift one leg to the front, side, and back, keeping your movements controlled. Repeat on the other leg.
Benefits: Enhances muscle tone and flexibility in the legs and hips.
3. Arm Circles
Purpose: Enhances shoulder and arm strength.
How to Perform: Stand in chest-deep water and extend your arms to the sides. Make small, controlled circles with your arms, gradually increasing the size of the circles.
Benefits: Improves shoulder mobility and strengthens the upper body.
4. Water Squats
Purpose: Builds lower body strength.
How to Perform: Stand in waist-deep water with feet shoulder-width apart. Lower your body into a squat position, keeping your back straight and knees behind your toes. Return to the starting position.
Benefits: Strengthens the quadriceps, hamstrings, and glutes with reduced pressure on the knees and hips.
5. Flutter Kicks
Purpose: Strengthens the core and lower body.
How to Perform: Hold onto the pool edge or use a kickboard for support. Extend your legs behind you and perform small, rapid kicks.
Benefits: Engages the abdominal muscles and strengthens the legs.
6. Arm Resistance Exercises
Purpose: Builds upper body strength.
How to Perform: Use water dumbbells or resistance paddles. Submerge them in water and push them down, out to the sides, or towards each other.
Benefits: Increases muscle tone in the arms, shoulders, and chest.
7. Calf Raises
Purpose: Strengthens the calves and improves balance.
How to Perform: Stand in waist-deep water. Raise your heels to stand on your toes, then slowly lower back down.
Benefits: Enhances calf muscle strength and balance with minimal joint stress.
8. Hamstring Curls
Purpose: Strengthens the hamstrings.
How to Perform: Stand with your back against the pool wall. Bend one knee, bringing your heel towards your buttocks, then lower it back down. Repeat with the other leg.
Benefits: Targets the hamstrings and improves leg flexibility.
Tips for Safe Hydrotherapy
Consult a Physiotherapist: Always consult a healthcare provider before starting any exercise program, especially post-surgery.
Warm-Up: Begin with a gentle warm-up to prepare your muscles and joints for exercise.
Stay Hydrated: Even though you're in the water, it's important to stay hydrated.
Monitor Intensity: Listen to your body and avoid overexertion. Start with low-intensity exercises and gradually increase as you gain strength.
Use Support: If needed, use flotation devices for support and stability.
Conclusion
Hydrotherapy is an excellent modality for post-surgery rehabilitation, offering a low-impact environment to aid in recovery. Incorporating these hydrotherapy exercises can help improve strength, flexibility, and overall mobility, ensuring a smoother and more effective rehabilitation process.
At Health Next Door, we provide personalised hydrotherapy programs to support your recovery journey.
For more information or to book a consultation, contact us today!