Swimming Exercises

According to the American Heart Association, adults should be participating in moderate exercise or vigorous aerobic activity for 150 minutes or 75 minutes per week. However, life can get hectic and we may not be able to make it to the gym. What most of us forget is that over the summer, it is easier to reach these goals as we are outdoors more often. Swimming is a great option to help you maintain a healthy lifestyle while enjoying exercise at the same time. Here at Block Sports Chiropractic & Physical Therapy, you can visit us for physical therapy in Smithtown, NY and learn some of the benefits swimming can have for your body. 

Swimming Exercises:

When seeking out physical therapy in Smithtown, NY, our team recommends you get your feet wet with these swimming exercises the next time you are in the pool: 

• Water Walking/Jogging
  • In a straight line, walk/jog at a pace that is comfortable for you for approximately 10-20 steps. Then, walk backward in the same path.
  • The water eases pressure on your joints. Try a faster speed to increase difficulty.
• Deep Water Bicycle
  • Items needed: a floating device (2 pool noodles)
  • Wrap two pool noodles along your back and under your arms to stay afloat. Just as it sounds, move your legs as if you are riding a bicycle. Feel the pressure of the water against your legs.

Once you’ve gotten used to working out in the pool you can begin to target specific areas of the body. When you attend physical therapy in Smithtown, NY, have your therapist to go over the following exercises with you: 

• Kickboard Kicks
  • Target area: abs, legs
  • Items needed: kickboard
  • With your arms out in front of you, hold the kickboard at water level. Start kicking your feet as you feel your legs starting to float toward the top of the pool. Continue for as long as possible.

• Flutter Kicks
  • Target area: hips, buttocks, core
  • Items needed: optional floating device (such as a pool noodle)
  • While holding onto the side of the pool or your floating device, kick your legs in a scissor motion to stay afloat. This is similar to the kickboard kicks.
  • With more practice, you can try it without the use of a floatation device.
• Pikes
  • Target area: abs, arms
  • Items needed: none
  • In this exercise, you will bring your knees to your chest with a simultaneous motion of your arms. As you do so, keep your legs extended, so that your body forms a “V” shape. Maintain a backward stroke with your arms to stay afloat.
  • Hold for as long as possible. Repeat as necessary.
  • This exercise may be difficult initially, but with more practice, you will be able to hold for a little longer.

How can physical therapy in Smithtown NY help?

At Block Sports Chiropractic & Physical Therapy, we offer manual PT as well as personal training and strength conditioning to our patients. Our therapist will individualize each program depending on what you need or are looking to accomplish. Attending PT regularly can help improve your mobility, restore proper function, relieve pain, and teach you injury prevention techniques. If you would like to learn more about swimming and how to incorporate it into your exercise routine contact Block Sports Chiropractic & Physical Therapy in Smithtown, NY.