Hydrotherapy is often recommended for older adults with balance concerns. The water provides a safe environment that allows for resistance movements and core strengthening without the risk of falling. With this, hydrotherapy exercises can play an important role in improving balance, preventing falls, and maintaining the functionality and independence of seniors. Below we have shared 4 effective hydrotherapy exercises specifically designed to help improve balance.
#1 – Backwards Walking
For this exercise, either stand in water chest-deep to make the exercise easier or about waist-deep to make the exercise more challenging.
Begin in an upright standing position in the middle of the pool. Either place your hands on your hips or out at your sides for balance. Step back with one foot, stepping toe to heel. Repeat the movement with your opposite foot. Repeat the movement.
Backward Walking
Start off with 1 set of 5 repetitions on each side.
Progression Exercise:
To make the exercise more dynamic, you can also incorporate forward walking and sideways walking movements.
Progression Exercise
#2 – Warrior III in the Water
Begin in an upright standing position in the middle of the pool, ideally about chest-deep. Place all of your weight on one foot. Slightly bend your supporting knee and hinge your hips, bending your upper body forward while extending opposite your leg back. Extend your hands out in front of your body, sculling your hands to keep your balance if needed. Hold this position for 5 seconds. Return to the starting position and repeat the movement on the opposite side.
Warrior III in the Water
Start off with 1 set of 5 repetitions on each side, holding for 5 seconds.
Alternative Exercise:
Single-Leg Knee Drive to Kick Back
Begin in an upright standing position in the middle of the pool, ideally about chest-deep. Place all of your weight on one foot and lift your hands out of the water. Bring your opposite knee up towards your chest, then extend the same leg back while maintaining your balance. Repeat the movement on the opposite side.
Single-Leg Knee Drive to Kick Back
Start off with 1 set of 10 repetitions on each side.
Alternative Exercise:
Hip Circles
Begin in an upright standing position in the middle of the pool, ideally about chest-deep. Place all of your weight on one foot and raise your arms out at your sides for balance. Bend your opposite knee out to one side and move it in a clockwise rotation while maintaining your balance. Repeat the movement in the opposite direction.
Hip Circles
Start off with 1 set of 3-4 repetitions in each direction, on each side.
#3 – Tricep Push Up
Begin in an upright standing position by the edge of the pool, ideally about chest-height deep. Place your hands on the edge of the pool, then move your feet back to increase the angle of your body. Place all of your weight on one leg and extend your opposite leg back. Bend your arms to lower your upper body towards the edge of the pool, keeping your head, shoulders, hips, and legs in alignment. Straighten your arms to complete a push-up. Repeat the movement.
Tricep Push Up
Start off with 1 set of 10-20 repetitions.
#4 – Forward and Backward Lunges
Begin in an upright standing position in the middle of the pool, ideally about waist-deep. Step back with one leg. Lower your back knee to the ground, ideally to a 45-degree angle, and hold this position for few seconds. Contract your abdominal muscles and tighten your glutes, then push back with your front foot to meet your back foot as you raise back up. Use your body and legs to push back. Repeat the movement in reverse as you perform forward lunges.
Forward and Backward Lunges
Start off with 1 set of 5 repetitions in each direction.
Be sure to give these exercises a try and let us know how much stronger you feel. Hydrotherapy exercises are not only effective, it is a great way to enjoy some leisure time at the pool.
Looking for the best way to strengthen your core safely? Try these 10 Easy Movements today.
