Back Hydrotherapy Class

Trunk Rotation (+life ring)

1. Stand with legs shoulder-width apart.
2. Rotate your trunk clockwise and anticlockwise slowly, with both hands holding the life ring, until you feel some stretches at your waist.

Trunk Side flexion (Stretching)

1. Stand by the side of the pool edge and hold the edge of pool by one hand.
2. Side flex your trunk to push your waist away from the pool edge until you feel some stretches.

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.

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.

Leg press in water

1. Stand facing the pool edge with both hands grabbing the edge.
2. With both legs pressing against the wall, try to slowly straighten your knees. You will feel some stretches over your lower back. Try to hold the position for 5 seconds.
3. Slowly relax and bend your knees, then repeat the above steps.

Forward Swimming Board Press

1. Stand with legs shoulder-width apart and both hands hold the swimming board.
2. Press down the swimming board by curling your trunk.

Trunk Sideway Press(+ swimming board)

1. Stand with legs shoulder-width apart and one hand hold the swimming board.
2. Flex trunk sideways, whilst pressing down the swimming board.

Trunk Rotation Strengthening(+ swimming board)

1. Stand with legs shoulder-width apart with both hands hold the swimming board vertically in the water.
2. Hold the board tightly and turn your waist clockwise and anticlockwise.

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.

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 (circle)

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

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 "heel-to-toe" fashion.

High Knee Running In Place

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