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Lower Limb Hydrotherapy Class

Aquatic exercises for enhancing leg strength and balance.

Training Video

Back Hydrotherapy Class video


Mobilisation & Stretching Exercises

Hamstring stretching (+life ring) 1. Stand against the pool edge with both hands holding the edge. 2. Put the life ring around the ankle, relax your leg and let the ring float until you feel some stretches over the back of thigh.

Hamstring stretching (+life ring)

  1. Stand against the pool edge with both hands holding the edge.
  2. Put the life ring around the ankle, relax your leg and let the ring float until you feel some stretches over the back of thigh.

Quadriceps stretching (+life ring) 1. Stand facing the pool edge with both hands holding the edge. 2. Put the life ring around the ankle, relax your leg and let the ring float until you feel some stretches over the thigh.

Quadriceps stretching (+life ring)

  1. Stand facing the pool edge with both hands holding the edge.
  2. Put the life ring around the ankle, relax your leg and let the ring float until you feel some stretches over the thigh.

Calves stretching 1. Stand facing the pool edge with both hands holding the edge. 2. Position yourself with one leg in front of the other, whilst try to bend your fore leg and keep your hind leg straight. 3. Shift your weight forward while keeping your heels on the ground, until you feel some stretches over the calf.

Calves stretching

  1. Stand facing the pool edge with both hands holding the edge.
  2. Position yourself with one leg in front of the other, whilst try to bend your fore leg and keep your hind leg straight.
  3. Shift your weight forward while keeping your heels on the ground, until you feel some stretches over the calf.

Hip Swinging (to and fro) 1. Tuck your tummy in. 2. Stand on single leg and swing the other leg to and fro.

Hip Swinging (to and fro)

  1. Tuck your tummy in.
  2. Stand on single leg and swing the other leg to and fro.

Hip Swinging (sideway) 1. Tuck your tummy in. 2. Stand on single leg and swing the other leg sideway.

Hip Swinging (sideway)

  1. Tuck your tummy in.
  2. Stand on single leg and swing the other leg sideway.

Hip Swinging (circle) 1. Tuck your tummy in. 2. Stand on single leg and draw a circle using the other leg.

Hip Swinging (circle)

  1. Tuck your tummy in.
  2. Stand on single leg and draw a circle using the other leg.


Strengthening Exercises

Wall slide 1. Stand up whilst keeping your back against the wall. 2. Slide down the wall by bending your knees whilst keeping your back straight.

Wall slide

  1. Stand up whilst keeping your back against the wall.
  2. Slide down the wall by bending your knees whilst keeping your back straight.

Leg Press (+ life ring) 1. Stand up whilst keeping your back against the wall. 2. Tuck your tummy in and flex one of your hip. 3. Put the life ring under your foot and try to press it down.

Leg Press (+ life ring)

  1. Stand up whilst keeping your back against the wall.
  2. Tuck your tummy in and flex one of your hip.
  3. Put the life ring under your foot and try to press it down.

Tip-toe standing 1. Tuck your tummy in. 2. Stand on tip-toes by contracting your calves.

Tip-toe standing

  1. Tuck your tummy in.
  2. Stand on tip-toes by contracting your calves.



Balance exercises and Gait training

Single Leg Standing 1. Tuck your tummy in. 2. Stand on single leg while trying to keep balance.

Single Leg Standing

  1. Tuck your tummy in.
  2. Stand on single leg while trying to keep balance.

Sideway Walking 1. Tuck your tummy in. 2. Walk sideways in a straight line.

Sideway Walking

  1. Tuck your tummy in.
  2. Walk sideways in a straight line.

Walking Lunges 1. Make a big step whilst keeping your back straight. 2. Try to sink down vertically until the knee cap of your hind leg has nearly reached the ground.3. Forward walk by repeating steps 1 and 2.

Walking Lunges

  1. Make a big step whilst keeping your back straight.
  2. Try to sink down vertically until the knee cap of your hind leg has nearly reached the ground.
  3. Forward walk by repeating steps 1 and 2.

Tip-toe Walking / Heel Walking 1. Tuck your tummy in. 2. Walk forward using tip-toes / heels and try to keep a balance.

Tip-toe Walking / Heel Walking

  1. Tuck your tummy in.
  2. Walk forward using tip-toes / heels and try to keep a balance.

Tandem Walk 1. Tuck your tummy in. 2. Walk in a straight line in a

Tandem Walk

  1. Tuck your tummy in.
  2. Walk in a straight line in a "heel-to-toe" fashion.



Aerobic Exercises

Cycling In Water 1. Stand against the wall with both hands holding the pool edge. 2.Circulate your legs in mid-water in a cycling motion.

Cycling In Water

  1. Stand against the wall with both hands holding the pool edge.
  2. Circulate your legs in mid-water in a cycling motion.

High Knee Running In Place 1. Run in place whilst flexing your hips as high as possible.

High Knee Running In Place

  1. Run in place whilst flexing your hips as high as possible.


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Disclaimer

The Physiotherapy Department of the Alice Ho Miu Ling Nethersole Hospital would try to ensure the accuracy of information provided on the website. The information contained in the videos and other content on the website has been made available for reference only, and is not intended to be a substitute for diagnosis or prevention of any disease. If any person feels unwell, please seek medical advice promptly to receive timely and appropriate treatment. The Alice Ho Miu Ling Nethersole Hospital shall under no circumstances be responsible or liable for any joint replacement post-operative exercises performed without professional guidance. If you have any questions about the video content and other information on the website, please consult a registered doctor or physiotherapist.

The Alice Ho Miu Ling Nethersole Hospital hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the video content and other information, which are provided as are, and without warranties.

Copyright 2019 The Physiotherapy Department of the Alice Ho Miu Ling Nethersole Hospital. All rights reserved.

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