Exercise and movement are essential for a healthy lifestyle. But when you’re dealing with joint pain, stiffness, or recovering from surgery, getting those recommended 150 minutes a week can feel overwhelming. It’s not just the discomfort; it’s also finding the motivation to push through it.
However, exercise shouldn’t be painful. Hydrotherapy pool exercises provide a way to move more easily, reduce pain, and improve your quality of life — all in a soothing, supportive environment.
Exercising in a hydrotherapy pool, like an H2X Fitness Swim Spa, combines the benefits of warm water, buoyancy, and resistance to help you stay active without stressing your joints. Explore what a hydrotherapy pool is, the benefits of water-based exercise, and some of the best hydrotherapy pool exercises to help you feel stronger, move better, and enjoy life with less pain.
What is a hydrotherapy pool?
A hydrotherapy pool is a specialized pool designed for therapeutic exercise and rehabilitation. Unlike standard swimming pools, hydrotherapy pools are heated to a comfortable range of 90 to 95 degrees. This warmer temperature helps increase circulation, relax muscles, and reduce joint stiffness, making movement easier and more comfortable. Warm water also supports flexibility and pain relief, which is why hydrotherapy is often recommended for people with arthritis or chronic pain, or those recovering from surgery.
Hydrotherapy pools often include features such as resistance currents, massaging jets, and varying depths to accommodate different exercises. Some at-home options, like H2X Fitness Swim Spas, combine these therapeutic benefits with the ability to swim and exercise in a controlled environment. The adjustable current allows for low-impact resistance training, while the buoyancy of the water reduces strain on joints.
Benefits of hydrotherapy exercises
Exercising in a hydrotherapy pool provides numerous benefits, particularly for individuals dealing with pain, arthritis, or injury recovery. Research has shown that water-based exercise can be even more effective than land-based exercise for reducing pain and improving mobility.
Reduced impact on joints
The buoyancy of water significantly decreases the stress placed on joints, making aquatic therapy beneficial for individuals with arthritis, joint pain, or post-surgical recovery. This allows you to move more freely without the discomfort often experienced with traditional exercise.
Pain relief and muscle relaxation
The warm water in a hydrotherapy pool promotes circulation and helps relax tight muscles. Studies have shown that people with osteoarthritis experience a significant reduction in pain after consistent hydrotherapy exercise.
An at-home heated aquatic therapy pool like an H2X swim spa typically comes with adjustable massage jets. The Therapool D, for example, has contoured seating with jets that target high-tension areas like the neck and shoulders.
Improved strength and mobility
Water provides natural resistance, which helps build strength and improve range of motion without putting excess strain on the body. This is especially beneficial for those who are recovering from an injury.
Faster recovery and rehabilitation
Hydrotherapy has been shown to speed up recovery from surgeries, including total knee replacements, by promoting gentle movement and reducing swelling. The combination of buoyancy, warmth, and resistance helps restore mobility more quickly than traditional rehabilitation alone.
Enhanced balance and coordination
Exercising in water naturally challenges your stability. Whether you are exercising or just moving around, you have to engage core muscles for balance. The resistance of the water also slows movements, giving you more control and reducing the risk of sudden, jarring motions that could lead to injury. Over time, hydrotherapy exercises can strengthen stabilizing muscles and enhance coordination, which are factors that are especially important for reducing the risk of falls.
Better mental well-being
The benefits of water exercise and hydrotherapy go beyond physical fitness. The soothing properties of warm water can help reduce stress and improve mood, contributing to an overall sense of well-being.
Hydrotherapy pool exercises to try
Using the warm, buoyant support of water, hydrotherapy pool exercises offer a safe, effective way to move your body, reduce pain, and improve your overall well-being.
These workout ideas will help you to start incorporating hydrotherapy in a swim spa into your route.
Water walking
How to do it: Stand in waist- to chest-deep water and walk forward and backward, swinging your arms naturally. If you are exercising in a swim spa, you can walk against the swim current. H2X swim spas have adjustable swim jets that allow you to set the speed based on your fitness level and goals.
Benefits: Improves balance, strengthens leg muscles, and promotes joint mobility.
Leg lifts
How to do it: Stand with your back against the side of the pool for support. Slowly lift one leg straight out in front of you, hold for a few seconds, and lower it back down. Repeat on the other leg.
Feeling stable and secure while exercising is important. H2X swim spas are designed to make water exercise more accessible and comfortable, featuring an optional non-slip flooring that provides both grip and cushioning. This added stability can help you move with confidence while reducing strain on your joints.
Benefits: Strengthens leg muscles and improves flexibility.
Straight leg walking
How to do it: Step forward then kick the other leg forward. Be sure to extend the knee without locking out the joint. Alternate legs. If needed, hold onto the side of the swim spa for balance.
Benefits: Strengthens leg muscles and improves flexibility.
Arm circles
How to do it: Stand in shoulder-deep water with your arms extended out to the sides. Slowly make small circles with your arms, gradually increasing the size of the circles. Reverse direction after 30 seconds.
Benefits: Enhances shoulder mobility and strengthens arm muscles.
Chest press
How to do it: Stand in a staggered stance position. Hold the handles of the rowing bars in the H2Xercise kit. Perform a chest press motion with both arms equally, pushing the bars away from the body toward the swim jets. Return to the start position. If you do not want to use the rowing bars, you can also use water exercise dumbbells to do the exercise.
Benefits: Strengthens upper body and engages core muscles.
Standing row
How to do it: Attach the resistance tubing to the grab bar above the swim jets. Stand in a lunge position. Hold the handles of the resistance tubing and pull arms back. Be sure to squeeze your shoulder blades together. Return to the start position. If you do not want to use the resistance tubing, you can also use water exercise dumbbells to do the exercise.
Benefits: Strengthens upper body and engages core muscles.
Knee-to-chest stretch
How to do it: Stand in chest-deep water and slowly bring one knee up toward your chest. Hold for a few seconds before lowering your leg back down. Repeat on the other side.
Many standard pools are around 3.5 feet deep, which may require you to bend your knees or lower yourself into the water to perform this stretch effectively. However, H2X Fitness Swim Spas offer a deep option with a water depth of about 51 inches. This added depth allows for greater buoyancy and makes it easier to perform water exercises while staying fully submerged at chest level, reducing strain on your joints and improving the effectiveness of your workout.
Benefits: Improves flexibility, reduces stiffness, and strengthens the core.
Water squats
How to do it: Stand with feet shoulder-width apart in waist-deep water. Slowly lower into a squat position, keeping your knees aligned with your toes. Hold for a second and push back up.
Benefits: Strengthens legs and glutes while being gentle on the knees.
Torso twists
How to do it: Stand in chest-deep water with feet planted firmly. Hold your hands together in front of you and twist your torso from side to side in a controlled motion. To make this exercise more challenging, you can hold onto a water dumbbell.
Benefits: Improves core strength and spinal mobility.
Flutter kicks
How to do it: Hold onto the pool wall or the grab bar of the swim spa for support. Kick your legs in a steady, controlled motion.
Benefits: Engages core muscles and improves lower body strength.
Step-ups
How to do it: Swim spas have built-in steps that can be used for step-ups and step-downs to improve leg strength and stability. Some models, like H2X Fitness Swim Spas, offer optional non-slip flooring for added grip and comfort. To perform a step-up, step onto the built-in step with one foot, bring the other foot up, then step back down, alternating legs to build strength and confidence in your movements.
Benefits: Improves leg strength and balance while being easy on the joints.
Where to buy an at-home hydrotherapy pool
Investing in an H2X Fitness Swim Spa by Master Spas gives you the ability to enjoy the benefits of hydrotherapy exercises from the comfort of your home. Whether you’re recovering from an injury, managing arthritis, or simply looking for a low-impact way to stay active, hydrotherapy can help you move with ease and confidence.
If you’re ready to take the next step in your wellness journey, explore the possibilities of an at-home hydrotherapy pool today.