Hydrocinesitherapy - as it is called specialists. When performing gymnastic exercises in water, weight decreases and smooth and slow movements are facilitated. With rhythmic movements, considerable power stresses are required, since the resistance of the aquatic environment is much higher than that of the air medium (accordingly, the energy expenditure also increases). Static positions are facilitated in the water (warm water relieves muscle tension, in addition, dramatically reduces body weight). Water pressure creates a feeling of lightness and flexibility in the feet, knees and hips. A person who is in the water, feels his body 10 times easier than not drier. So, if a person weighs 60 kg, then in water, his weight decreases to 6 kg. Therefore, such exercises are not only suitable for obese people, but also for various injuries, injuries and diseases of the limbs and the heart system.
However, this is not only the advantage of hydrokinetic therapy. Water carries out massaging and hardening actions, which is very important for general recovery.
Contraindicated hydrokinetic therapy for skin diseases, open wounds and ulcers, diseases of the eyes, ears, throat, as well as with radiculitis, neuralgia and neuritis at the stage of exacerbation, trichomonas colpitis, cardiovascular diseases in the stage of decompensation and some others.
Below is a set of exercises for hydrokinetic therapy. Gradually getting used to the proposed load, the number of repetitions and intensity of exercises can be increased. The duration of their implementation at the first stage (preparatory) is 20-25 minutes, and on the second - 25-35 minutes.
The water temperature during training should be 24-25 degrees.
Medical gymnastics in the water can alternate with other types of physical activity.
A complex of exercises for performing in water
- Free swimming first in a leisurely, then in an average pace. The duration is 7 minutes.
- Leaning against the bottom, you need to perform circular rotational movements with brushes first into one, then to the other side, then - alternately with the right and left feet.
- Standing, legs slightly apart, arms in front of the chest. Two springy jerks with straight back hands while simultaneously turning to the right. The same to the left. Repeat 6-8 times.
- Standing, feet shoulder width apart, hands behind head. Two spring tilts to the right, return to the starting position. The same to the left. Repeat 6-8 times.
- Lying on the back, holding hands with the handrails grip on top. At each account imitation movement "bicycle". Repeat 30-40 times.
- Standing, holding hands with the handrails. Jumping in the water, repeat 15-20 times.
- Walking in water on your toes, then on full foot (1-2 min.).
- Free swimming at leisurely pace (5 min.).
- Lying on the chest, holding hands with the handrails. Perform movement with your feet in a vertical plane (as if you are swimming with a "crawl"). Dosage is 30-40 times.
- Standing, holding hands for the support or the edge of the pool. Jump, put the bent legs on the side of the board under the water, then return to the starting position. Repeat 10-12 times. The tempo is not high.
- Standing, holding hands on the sides. Run in the field with a high hip lift 2-2.5 minutes. The pace is average.
- Free swimming for 4 minutes. The pace is smooth.
- Standing, with your back touching the side and holding hands with the sides. Raise straight legs forward-up at an acute angle. Then lower it. Repeat 8-10 times. The pace is smooth.
- Standing, with your back touching the side and holding hands with the sides. Pull the bent legs to the chest, return to the starting position. Repeat 8-10 times. The pace is smooth.
- Free swimming for 5-7 minutes.
- Standing in the water, shaking hands and feet 1-1,5 minutes (to achieve maximum relaxation of the muscles).