Pool side push out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pool side push out )

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Name of exercise  AROM lumbar sidebend sidelying in Pool
Other names of exercise Pool side push out
Description of exercise Pool side push out exercise is a strength training exercise that targets the chest, shoulders, and triceps muscles. It is performed by standing in waist-deep water next to the pool wall with your feet shoulder-width apart. Place your hands on the edge of the pool and push your body away from the wall, keeping your arms straight. Slowly lower yourself back towards the wall by bending your elbows. Repeat for several repetitions. The resistance from the water adds an extra challenge to the exercise, making it more effective in building upper body strength. This exercise is also low-impact, making it suitable for people with joint pain or injuries.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Prop elbows on edge of pool, on left side, as shown.
  • Keep legs and hips straight.
  • Bend sideways at hips, swinging legs up, using the muscles of the trunk.
  • Repeat on right side.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Extension, Abduction, Elevation, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Strengthens chest muscles
  • Tones arms and shoulders
  • Engages core muscles
  • Improves posture
  • Increases upper body endurance
  • Can be modified for different fitness levels
  • Low-impact exercise
  • Can be done with or without equipment
  • Targets multiple muscle groups
  • Can be incorporated into a full body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The pool side push out exercise should be avoided in certain situations to prevent injury or discomfort. Firstly, if you have any existing injuries or conditions that may be aggravated by this exercise, such as shoulder or back problems, it is best to avoid it. Additionally, if you are pregnant or have recently given birth, it is important to consult with a healthcare professional before attempting this exercise. Furthermore, if you are not a confident swimmer or are uncomfortable in deep water, it is best to avoid this exercise as it requires being in deep water and pushing off from the side of the pool. Lastly, if you are feeling unwell or fatigued, it is best to skip this exercise and focus on rest and recovery. Always listen to your body and avoid any exercises that may cause discomfort or harm.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Always swim with a partner for safety.

    • Helpful in Diseases

  • arthritis
  • fibromyalgia
  • muscle weakness
  • osteoporosis
  • multiple sclerosis
  • spinal cord injuries
  • stroke
  • Parkinson’s disease
  • chronic obstructive pulmonary disease
  • post-surgical recovery
  • balance and coordination issues

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    Frequently asked questions

     

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