How to Do Lower Body Strength Water Exercises for Arthritis

Sometimes the pain from arthritis can make traditional exercises intolerable. Performing strength training exercises in the water not takes pressure off the joints and provides additional resistance as you work to push your body through the water. These exercises are best done in deeper water but you can also modify them if that is not possible. Hold water buoys or jugs under your armpits to stay vertical.

Difficulty: Easy

Instructions

1. Work your outer hip and thigh. Bend both knees so that your feet are out behind you. Pretend you are kneeling on the pool floor. Open the legs and feet wide apart, and then press them back together. Keep your body upright – do not tip forward and pull your abdominal muscles in to support your back. Continue to open and close your legs, maintaining resistance from the water. Do 8 to 12 repetitions.

2. Strengthen your inner thigh. Push your legs straight down as if you were going to stand up straight. Keep your body upright – do not tip forward and pull your abdominal muscles in to support your back. Scissor your legs out to the sides, then pull them back together and cross your ankles. Keep your knees straight. Continue to open and close your legs, maintaining resistance from the water. Do 8 to 12 repetitions

3. Continue to the front and back of your thigh. Push your legs down straight done, as if you were standing up. Keep your body upright. Open the legs so the right leg goes out in front of you and the left leg goes behind you. Keep the knees straight as if in a scissor, then switch so your left leg comes forward and the right leg goes back. Continue to open and close your legs, maintaining resistance from the water. Do 8 to 12 repetitions

4. Improve your general range of motion. Move your legs in a circular motion as if you were riding an upright bicycle. Try to move your body forward and around the pool.

Tips & Warnings

• Stop any exercise that makes your symptoms worse

Resources

• Living Well Yoga and Fitness
• Arthritis Foundation
• Aquatics Exercise Association