8 Water Aerobics Exercises for MS

Here are the 8 best water aerobics exercises I have found that allow my MS client to be successful in our water personal training sessions.

If you are reading this likely you or someone you love has MS (the disease that causes sclerosis on the matter of the brain..making connectivity to the muscles less smooth). Today, I am not going to go into the ins and out of the disease but rather list some of the best techniques I have found that actually work for functionality and LESS frustration for my client. 

These techniques go into the real and perhaps less ideal - because that is LIFE!

A few years ago when I had the honor of obtaining the ATRI certification I really tried to follow everything by the book...shortly finding out that the sample exercises, techniques were just that samples..examples...when dealing with a nuero disease you HAVE TO customize the movements and ideas to the individual. So with that in mind (that some of these may or may not fit your needs) I hope these bring some inspiration to your pool time. 

Ok so here they are - the 8 water aerobics exercises for ms that has help my client I have been working with for about 3 years... 

(my client has a pretty progressive form of MS, spasticity in the leg and arm significant on one side, hamstrings/glutes do not fire, foot drop on both feet) 

1. Water walking with a weight on the affected side - ok so this is so cool, when we put the ankle cuff (5 pounds) on the more affected side the tactical grounding REALLY helps him find smoother gait

2. Skip the noodles, try a foam mat - we have found that barbells/noodles are very frustrating but found GREAT success water walking (standing exercises) with a large, flat piece of foam - its awesome (buy it at any hardware store) - he doesn't get discouraged with the spasticity trying to hold something versus the foam mat is stable and forgiving (we use it like a parallel bars). 

3. Tiled pool floor - this one I fought at first, but it is what brings the client joy! We found that he can slide his foot on the tiled portion of the pool (this kind of goes against what you read in text books about shoes in the pools as we do this one barefoot) - he does not get foot drop and can practice things like lunges, one footed balance etc. 

4. Ramp - we LOVED our experience walking up and down the pool ramp, we really slow the movements down and let the water push the bottom of the foot. You can also simulate this technique with a fin! The water will push the foot up, and client pushes it back down! 

5. Submerged stairs - we do forwards and backwards coordination with steps for gait training, and ankle mobility.

6. Wall work - but very specifically (balance, one hand resting etc did NOT work for us due to spasticity in the hand), we have found luck with a supported squat, from which THEN we can try lifting a foot, arm etc. using the spine and core to keep alignment. 

7.Single leg bad ragaz techniques - this one is pretty specific to clients/instructors who have been trained but essentially this is a horizontally supported float position, where the instructor can then let the client do one legged squats/activities supported by flotation (on their back).

8. Anything deep water (may need to add a float to one side of the body) - we use a well fitted aqua jogging belt for safety and do what ever cardio feels GOOD! Bicycles, jacks, jogging, really anything that feels good that day.

This list has helped my client a sample of 1. I still felt it was relevant to share as I know that MS and other neurological conditions can feel discouraging to find good exercise programs that are fun! 

MS is obviously a very diverse disease with no two people the exact same - these are the techniques we have learned to love! Some days fatigue, diet, temperature, sleep etc will alter the plan and we are learning to embrace it and roll with it... 

I would LOVE to hear what is working for YOU in the pool! Let's connect.