Hydro-Therapy Exercises
B A S I C
A Q U A T I C E X E R C I S E S
Leg Extensions (Bent Knee)
8-12 Reps (1-3 Sets)
Sit on the seat facing away from the station, with knees together
and hands behind grasping the seat rail. Extend both legs out then back, for a full set.
Repeat. Works the quadriceps, or frontal thigh area.
Leg Lift
8-12 Reps (1-3 Sets)
With the seat open, face pool wall. Hold onto seat as shown with
body perpendicular to seat. Keeping upper body straight, (parallel to pool wall), using
abdominal muscles, raise straight legs up toward bottom of seat. Slowly lower legs to
original position. Repeat.
Lateral Raise
12-18 Reps (3-5 Sets)
With elbows wrapped around middle handlebar grips and body facing
out into the pool, begin with entire body parallel to the pool wall. Keeping the upper
body straight, swing the lower body from the waist gently to the left side, then return to
center. Complete one full set before repeating process to the other side.
Arm Raise
8-12 Reps (1-3 Sets)
With one hand on the middle grip and one foot on the wall for
support, position body sideways. Place outside arm next to body and extend out from body
towards water surface. Repeat process with other arm after full set has been completed.
Work shoulder muscles.
Leg Kick
8-12 Reps (1-3 Sets)
Begin with back to the station. With one leg tucked up under the
buttock, kick the other leg forward as if kicking a ball. Keep the toes pointed out.
Complete one full set before repeating the process with the other leg.
Straight Pull Up
8-12 Reps (1-3 Sets)
With a two-handed grasp of the overhead grips, release into a dead
hang before pulling your self up, slowly using upper back, shoulders and arm muscles.
Raise out of the water until tension builds in arms, then release and repeat. Defines
upper back and shoulder muscles effortlessly.
Side Scissors
8-12 Reps (1-3 Sets)
With one hand on overhead grip and the other on the lower grip,
position body sideways with legs together. Extend legs, full distance with toes pointed
outward. Split legs in scissors fashion with one breaking the water surface and the other
reaching toward the pool bottom. Keep toes pointing out. Complete a full set on the right
side. Works the hips, legs, sides, ribs and arms.
Leg Curls
8-12 Reps (1-3 Sets)
Place the chest/abdominal area on seat while grasping the seat
rail with both hands. Bend at the waist and point toes towards the pool bottom. Bend at
the knees and pull feet up towards the buttocks then back towards the pool bottom. Try to
avoid a rocking motion. Strengthens the hamstrings. VARIATION: LEG PUSH Point feet towards
pool bottom bending at the hip, extend legs so body is straight. Strengthens the lower
back area and gluteus muscle.
Pull Out
8-12 Reps (1-3 Sets)
With arms on the overhead grips and feet secured on the lower
grips, jockey into a comfortable hanging/sit position. With a solid grasp, lift yourself
out of the water to a near-standing position then lower yourself back into the water
slowly. Strengthens the shoulders, legs, arms and back.
Pull In
8-12 Reps (1-3 Sets)
Place hands on the overhead grips and feet on the lower grips.
While keeping the body straight, pull in towards the machine using the arms. Pull In's
strengthen the arms, chest and upper back muscles.
Calf Raise
8-12 Reps (1-3 Sets)
Grasp middle hand grips and place feet flat on pool wall directly
below machine, Raise heels off the wall, keeping legs extended, then back to starting
position. Repeat. Works the calf area.
Abdominal Crunch
8-12 Reps (1-3 Sets)
With feet secured under the lower grips, place arms behind head or
across chest and pull up to a point of tension of abdominal, then release slowly. Can also
be done in a diagonal motion by directing the upper half of one side of the body towards
the opposite side of the lower half of the body. VARIATION: Place feet under middle hand
grips and repeat movements as above.
Back to the Water Workout Station
Back to Deck Equipment
Back to Parrish Pools USA On-Line Catalog
