Whee! Hey everybody, it’s Doctor Jo. As you
can see for the aquatic therapy exercises, we have moved to the deep end. I’m kind of
lounging around. These big noodles, there thicker than the normal noodles. They’re probably
the best thing to use, and you can get them for about 4-5 dollars at a dollar general
store. They hold you up really well. You wanna be upright with all the deep water exercises.
A lot of people will float on their back, but to really get the stretch in your upper
body/trunk area, you have to be in an upright position. To help out with that, wear some
ankle weights. That will help you stay straight down. Mine are about a pound and a half each,
3 pounds total. You might want to start off with just that, but you can work your way
up and it will give you a little more stretch in the deep end. I wouldn’t go any higher
than 5 pounds on each side though. First exercise is just a simple bicycle exercise. Just simulating
riding a bike. Again, your body needs to be upright, and then you’re just going to pull
your knees up and kick down in a circular motion, like you’re riding a bike. You’ll
probably go forward, so you can do laps in the deep end if you want to. Start off with
just 2 minutes, but you want to work your way up to about 5 minutes of doing this. After
you do that, keep your legs nice an straight. Now you want to lock out your knees. If you
pull your toes up, that will help keep your knees locked out the whole time. Now just
with your lower body, your legs, do a jumping jack movement. You don’t have to use your
arms. Some people want to, but this is really just getting the motion down there. So this
jumping jack movement is going to take you backwards. So you can do backwards laps if
you want to. Just start off with about 2-3 minutes again, and work your way up to about
5 minutes. So the next exercise is going to be a scissor kick or cross country kick. Keep
your knees locked out again. Pull your toes up to help lock them out, and just go front
to back. Try not to bend those knees. Really stretch your legs front to back. Again, do
that for about 2-3 minutes. After you’re done with that, you do the fun part. Which is what
we call hanging, but what I talk to you a lot about in other videos is the traction.
So if you have some back pain, and your back’s sore, this is a great way to get some traction
in your back. Relax your body. Let those legs hang down. Let the weights pull and put some
tension on your back. The noodle will hold you up, and just relax. If you have the time,
do that 8-10 minutes. Those were your deep water aquatic therapy exercises. If you have
any questions, leave them in the comments section. If you would like to check out some
other videos, go to askdoctorjo.com. Don’t forget to follow me on Facebook and Twitter.
Remember be safe, have fun, and I hope you feel better soon!