Date: Wed, 23 Aug 2000 07:55:49 -0700
From: Peggy Bran <peggybran@HOME.COM>
Subject: [PPM] pool/exercising
The Post Polio Awareness & Support Society of British Columbia has a water exercise program which was designed specifically for polio survivors. We enlisted the assistance of a polio specialist, Dr. Allan Bass of Victoria, British Columbia, and two kinesiologists [kinesiology is the study of the principles of mechanics and anatomy in relation to human movement] . The program has been running twice a week for the past 5 years, all members are monitored by the kinesiologists and periodically reviewed by the physiatrist (polio doc).
The water should be 86 degrees fahrenheit (30 degrees celcius) minimum but no warmer than 89 degrees fahrenheit (31.66667 degrees celcius).
The exercises are comprised of upper and lower body exercises, floating on your back (for balance), walking in the pool, and when you get stronger some swimming.
Stand in water that comes up to shoulder level, extend your arms straight out in front of you palms down, lower your arms down in front until you hit side level, turn your palms up and raise your arms back up to shoulder level. Repeat to the count of 10. 10 repetitions.
Now hold your arms up to shoulder level but extend them out to your sides, lower your arms in the water, palms down till you reach your sides, turn your palms up and raise your arms back up to shoulder level, repeat 10 times.
Now hold your arms up to shoulder level as in previous exercise turn palms halfway up (so the side of your hand is lined up with your arm) pull your arms together in front of your chest, turn palms halfway down and push arms out (this is somewhat like the breast stroke in swimming) repeat to count of 10.
You should increase repetitions by 2 every week until you are able to do thirty repetitions.
Standing with your legs about 8 inches apart raise your leg out to the side and up to hip level, lower leg, repetitions: 10. turn around and do same with other leg.
Hang on to side of pool with your hands and move your legs as if you were riding a bike, repetitions 20 (10 each leg).
Walk in water - start in water waist deep and walk out until you reach shoulder level, turn and walk back in, repetitions: 10.
As with first exercise all repetitions should be increased by 2 every week. REMEMBER that it is recommended that polio survivors have a day of rest between exercise routines. If you increase your repetitions and you feel sore or overly tired then drop the repetitions back until you feel stronger.
Recommendation is that you do these exercises twice a week. Once you feel stronger and if you like to swim you can add swimming one lap every two weeks for a month, then one lap each exercise routine building as you go.
Floating - you can float around on your back for as long as you feel comfortable, this will assist in your balance and it is relaxing.
Please note that you are not likely to experience a great weight loss on this program as it is designed to increase our flexibility, balance and strength, it was not designed as a weight loss program although you may experience some weight loss.
I hope this helps.
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