Introduction

In the mountains of Japan , there is a colony of macacques that spend time sitting in hot springs as a protection against the cold . One researcher attributed the habit to a wise old mother macacque who seemed to find ease from her joint pains in the hot water

Why Use Hydrotherapy ?

As people age , their joints stiffen and are often very painful to move , particularly when arthritis comes into the equation Therefore regular exercise becomes important to keep the joints flexible and the muscles strong . No doubt many find the mere indulgence in exercise to be a boost to their feelings of well being

For Instance a gentle wallk is often used to boost the heart rate as a mild aerobic exercise , but the walk may become painful when pressure is put on the weight bearing joints of hips , knees and ankles , together with the spine . Therefore a low-impact solution is required

Overcoming problems

An answer to this problem can be found in the development of exercises in water

The body weighs between 50 and 90 % less when immersed at varying depths . Shoulder deep water supports the exerciser almost totally Not only does this help remove the problem of impact , but immersion has the added benefit of allowing any required extra exertion to be carried out without overheating the body . There are studies that show that water therapy assists the recuperation from injury by halving the time for recovery.

Exercising need not be a lonely process but can be done in groups , a practice mostly found in hospital pools or their equivalent , but it can be done individually

The simplest exercise is swimming , which in itself can be most enjoyable , both as muscle/joint developer and as a mental relaxation,

They can be graded according to the need of the person using the treatment .

The role of the physiotherapist

There are physiotherapists who specialise in taking groups in the pools attached to the hydrotherapy unit of hospitals or special centres .These pools are generally heated to above the average , e.g. the mid thirties on the centigrade scale .

Some of these therapists use specialised equipment such as flotation devices , or attachments that help upgrade water resistance , like being able to do stationary swim ming against a gentle jet of water There are even some very special devices such as underwater treadmills. On the other hand , your own underwater walking or even jogging track is feasible

Water Aerobics

Aquarobic classes can be found to suit almost any level of fitness , from the quite vigorous for those who like a workout in the cooler pools to the gentle ones which use warm pools

These exercises can be done in public pools , but there are precautions to be observed. There is not a lot of point in attempting exercises in the midst of an amateur water polo game . Getting to and from , into an out of the pools should be made easy for the aging ,

A strange advantage of workouts in water is found in the *Diving Reflex* With this the heart actually increases in size by a small amount and is able to pump more blood with each beat , decreasing blood pressure with a lowered pulse rate . The lungs also benefit from the aerobic effect

Workouts in spas are possible -- some very pleasurable indeed It seems that a good soaking in the higher temperature of spas lowers the internal body temperature ( Core temperature *) allowing you to sleep better This is a great stress reliever

Safety Precautions

Naturally , consulting your doctor is a good start, especially for heart patients

Be careful when exercising alone in water . A knowlege of CPR helps in the group situation

Grade your exercises : begin with short sessions and gradually build up the time and effort.

Do not overdo it . You can get dizzy or nauseous even if you stay in warm water too long .

Take in fluids , (not of course the pool water ! ) This applies especially if you are in a hot spa , which can act on the body like a sauna and put stress on the cardio-vascular system

If you get pain from the exercises lessen the number of minutes of exercise , but do not give up exercising from day to day Do fewer repetitions and after any hard exercise , rest for half a minute Nevertheless. as with the beginnings of any exercises , some increased pain is normal Just don’t overdo it

Pregnancy is no bar to the exercises and many pregnant women find them beneficial , but check with your doctor

Get advice from experts on what exercises suit the alleviation of your problem

Some Exercises

Preparations and processes .

Use the same cycle for aquarobics as for land aerobics : Warm up first , reach your peak , maintain that peak , taper down and then warm down . You can make a change back to land exercises -- or vary from water to land as you prefer

Move slowly and gently in the water , beginning and ending with easy exercises , and utilising the resistance of the water Speed up only if you are comfortable.

Keep a stable footing in the pool, and keep the body part being exercised fully underwater

You may like to begin by walking through the water -- forwards and backwards with long strides , varying the depth of water used Always try to complete any joint movement , but don’t force it through sudden pain

Examples of exercises , working downwards on the body

1. Shoulders (underwater )

Reach out in front and slide hands to the side-- later using flat palms to increase resistance

Fingertips on shoulders and circle elbows backwards

Shoulder rolls , forwards and backwards , beginning by moving them upwards

Move arms up and down against water resistance

2 . Arms

Push out in all directions against the water , even punching , or with fingers stretched upwards or downwards

Bend elbows almost touching shoulders and straighten them

Turn and/or bend the wrists up and down

3.Spine

Feet apart , knees slightly bent , and twist waist from side to side

4.Waist

Also with hands on hips , well balanced , twist waist from side to side

5.Hips and knees

Lift legs alternately out to the side and down again ( This can be done in a seated position)

From seated position raise a foot to straighten the knee , hold leg straight and then relax

6.Legs

Hold edge of pool and move legs as if riding a bicycle

Keep feet flat on bottom of pool , knees pressed outwards , and lunge from side to side

7.Ankles

Use similar exercise as that for wrists

Conclusion

Remember , listen to expert advice , and stay sprightly .