Posted 5/22/2013 1:58 PM (GMT 0)
I have to create a sequence of aqua aerobics and research about specific groups of people. Personally, I have JRA so I decided to create a sequence for people with Arthritis. It would be kind for you to give me feedback on my routine. Thank you....
Arthritis water exercise
Special group : People with arthritis
What makes this group special?
This group of people experience painful inflammations and stiffness in their joints (usually more than 1). Arthritis is a form of joint disorder which can affect people of all age can experience arthritis. Arthritis are commonly caused by a malfunction in the person’s immune system which attack tissues near the joints. One of the most common one is the Rheumatoid arthritis which causes severe pain in all joints from big ones such as the knee and the elbow to small joints such as fingers and wrists. People with arthritis are usually very weak and easily irritated because the inflammation joints cause them consistent low fever and irritation.
Why do they need to exercise?
They need to exercise in the water to help them ease the pain of the inflaming joint. This is because water allows them to relax and takes away weight from the joint (low gravity state). It helps them recover faster as there are no rapid movements and intense movement which could further damage the joints (the buoyancy of the water helps take off weight). If people with arthritis do not move for a long time then the joints would certainly deteriorate causing more pain or even worse, causes the joint to bend in weird shapes permanently.
What and where do they exercise?
People with arthritis are advised to swim during summer or in pools where the temperature is controlled because if the water is cold it contributes to making the tissue near the joints to stiffen up causing more pain. The warm water will make people with arthritis to relax, feel better and doesn’t cause the joints to swell up. Even exercising in water will cause pain in joints, but the pain will certainly recover much faster than doing physical exercise on land. Lap swimming is good as it builds endurance and helps muscle to stretch. People with arthritis can choose to swim in big swimming pools (big muscle) or choose to do exercise in small tubs/jacuzzi for small muscles.
Warm up
Jog slowly submerging your shoulders completely underwater. Try to move your arms and your legs, but make sure you do not over do it that it hurts your joints.
Break- Aqua Aerobics (Big joints)
Move your arms around in big circles for 10 times, then kick your legs as high as you can another 10 times. Keep repeating for approximately 5 minutes.
Main activity
Get a kick-board and kick breaststroke or freestyle (gently) for as long as you feel comfortable. After kicking breaststroke and freestyle, swim the following strokes without the kick-board for as long as your feel comfortable (not too tired).
Break- Aqua Aerobics (Small joints)
Move your wrists around in small circles for 10 times, then move your ankle in small circles as you can another 10 times. Keep repeating for approximately 5 minutes.
Cool down
Put a kickboard below/under your chest and navigate around the pool for as long as your want paddling using your hands/feet gently.