Rehabilitation in the swimming pool can become a panacea for many ailments. Swimming improves the overall condition, relieves muscle and joint pain, corrects posture, and strengthens the heart. It is a proven way to fight stress. You can swim for a lifetime, but you need to know how to do it. What is rehabilitation in a swimming pool?

Water rehabilitation( swimmingandaqua aerobic ) brings very good results. Exercises in the water are performed almost effortlessly, and yet they improve the form, sculpt the figure and relax you perfectly. Quite overweight, poor shape, back pain, joint or knee pain are not an obstacle for water gymnastics.

Note!Sports swimming is not he althy, because, like any competitive sport, it is associated with injuries and injuries and often exacerbates posture defects.

Recreational swimming can be practiced regardless of age and physical condition. It combines aerobic (aerobic) training and strength exercises, without causing such fatigue as, for example, gym classes or jogging. It is a pleasant and safe form of rehabilitation. Supports the treatment of various orthopedic, neurological, cardiological and metabolic diseases. Shapes the figure and relaxes.

Rehabilitation in the swimming pool: relieves the joints, strengthens the heart

Due to the resistance of the water, swimming and exercises performed in it are strength exercises. But at the same time, the buoyancy of the water causes the perceived body weight to be even 10 times less than the real weight.

Training in the pool will be beneficial if we swim at least 3 times a week for half an hour.

That is why it is easier to perform exercises in water than in air, which is important for people in poor condition, after injuries, obese - they do not overload tendons, attachments, joints or muscles. Due to its resistance, water absorbs shocks and forces smooth movements, preventing injuries. In water, a person will not fall, get a tumor or break his bones, but it will improve motor coordination and balance in neurological diseases or imbalances (in the case of, for example, the elderly).

Swimming activates most of the muscles of the shoulder girdle, chest, back, abdomen, legs and those that stabilize the thoracic and lumbar spine. Muscles while swimmingthey free themselves from tensions accumulated in them under the influence of stress or staying in one position, and the intervertebral discs move apart, bringing pain relief.

Swimming prevents overloads and posture defects and helps to correct them. This form of activity is recommended mainly to people who have problems with the spine and joints, and prophylactically to those who lead a sedentary lifestyle and avoid sports.

Breathing in water is definitely more difficult because you have to counter the water pressure with each breath. As a result, lung capacity increases.

Swimming plays an important role in the prevention and treatment of osteoporosis - compressing the bones by the muscles and putting stress on the bones increases their density. By forcing your muscles to work, it regulates blood sugar levels.

As an aerobic exercise, it increases your heart rate and your breathing, stimulating the cardiovascular and respiratory systems to work. It improves the efficiency of the heart and circulatory system. This is because it increases the supply of oxygen to the tissues, makes the heart work more economically: it contracts less often, but pumps more blood to the arteries. The vessels inside the body dilate, so the risk of coronary heart disease, varicose veins and blood clots is reduced. It is recommended for people after a heart attack. It raises HDL (a good fraction of cholesterol) and lowers LDL (the culprit of atherosclerosis).

What style, such effect

He althy people can swim in any style, as long as they change it during training to stimulate all parts of the muscles. We start with the classic style, then a few pools on the back, and finally a crawl. Swimming with just one style overloads certain muscles and, instead of helping, can be harmful. It is also important to swim properly, so it is worth asking the lifeguard (trainer) to correct the mistakes. Although it is a sport for everyone, not with all injuries or diseases you can choose the type and intensity of training yourself. If you have doubts what style you are allowed to swim, consult your doctor (physiotherapist) just in case. Advice requires people who have back problems, after injuries or joint operations.

  • Back crawl - best for the spine

It relaxes the muscles without causing adverse bends. Just lying on the water without moving has a positive effect on the spine - it forces the work of all muscles to maintain the proper position of the body.

Swimming on the back corrects posture defects: round back, lopsided knees, flat feet. To intensify the therapeutic effect, after placing your hand behind your head, immerse it in water as close to your body as possible. In people with scoliosis, it is better to alternate between themsymmetrical work of the hands to avoid deepening the rotation of the spine.

Contraindication: painful shoulder syndrome, problems with the labyrinth.

  • Classic style

that is, the frog is covered, with the head submerged most of the time under the water, properly made, i.e. without too much bending of the head, it does not burden any muscles of the spine. It shapes the arms, buttocks, thighs and can be used to correct posture defects, mainly in the lumbar region (scoliosis and lumbar discopathies).

To enhance the rehabilitation effect, extend the glide (stretching) phase. Keeping the hands just below the water surface corrects the position of the shoulder blades and prevents contractures of the pectoral muscles (this is against the technique of the sports frog). It is a good idea to swim through several pools on the back to neutralize any harmful bends. Avoid swimming with your head constantly raised above the water, as it increases the contractures and pain in the neck, and also deepens the curvature in the sacrum and lumbar spine.

Contraindications: atherosclerosis of the cervical vertebral arteries, cervical discopathy with the lifting of the natural curvature of the neck, some knee diseases.

  • Kraul

is recommended for ailments of the lumbar spine, which are not accompanied by changes in the thoracic section, for the correction of knee valgus, flat feet.

Contraindications: painful shoulder syndrome, badly shaped neck curves, round back and advanced scoliosis (as a result of high rotation of the thoracic spine, it may aggravate the vertebral rotation accompanying scoliosis and cause enlargement of the costal hump).

  • Dolphin

is a technically difficult and complex style for very fit, strong and he althy people. The positioning of the thoracic section can aggravate such defects as a round back, and the work of the legs and the lumbar section - deepen the lumbar lordosis. Dolphin swimming is not used in rehabilitation.

Important

In order for swimming to be effective, it should be preceded by a 5-10-minute warm-up (before entering the pool or in the water). Do a few squats, bends, torso twists, swinging your arms to get all your muscles moving.

In the water, run in place (along the pool), stand with your back to the wall, hold on to the edge of the pool and swing your legs alternately. Gradually increase the effort while swimming, then slow it down at the end of your workout. In recreational but dynamic swimming, you strengthen your muscles. Remember to change the styles.

After leaving the pool, do some stretching exercises (you can buy polystyrene stretching rollers). After exercise, the muscles, joint capsules and fascia contract, soyou have to stretch them to avoid contractures.

Advantages of water aerobics

The therapists are skeptical about traditional aerobics, because this kind of bouncing exercises lead to micro-injuries, damage the joints, especially the spine, and promote injuries. The solution is water aerobics (aqua aerobics).

Water absorbs shocks, due to the buoyancy it makes it easier to exercise and minimizes the risk of injury. People with a sick spine, osteoporosis, after injuries of the musculoskeletal system, the obese, the elderly, and even those with heart and circulatory system diseases can exercise in the water - after consulting a doctor. During exercise, whirlpools are created that gently massage the body, which stimulates circulation, helps to remove toxins from the body and burns fat, helps to relax and unwind.

In class, wetsuits are usually used to help maintain balance. People with respiratory and circulatory problems should get used to the water slowly (the pressure of water on the chest makes breathing difficult): first exercise in water up to the waist, then deeper.

Important

Pool he alth and safety

Pools are friendly not only to swimmers, but also bacteria, fungi and viruses. It's easy to pick up on something or pass it on. Mycosis of the feet, intimate infections, warts, irritated conjunctiva are the main problems. Contamination can be avoided.

Do not go barefoot, only in rubber flip-flops. After leaving the pool, rinse in the shower, wash your feet. Only use your own towel to dry and do not share it with anyone. Dry your feet thoroughly. Sit on a towel, not directly on a bench or tiles.

Always wear your glasses and don't lend them to anyone. Use tinted glasses on sunny days. People allergic to chlorine should use ozone water pools. If you are prone to infections, use prophylactic use of antifungal foot cosmetics, use preparations with probiotics (they protect against infections of intimate parts). If you have red eyes after leaving the pool, use the drops (they alleviate the discomfort and prevent the development of infections).

"Zdrowie" monthly

Category:

Pregnancy