GLEN TITHER
website: www.gtpersonaltrainer.co.uk email: glen@gtpersonaltrainer.co.uk
MSK Water
Wellbeing Programme
This MSK Water
Wellbeing Programme is an 8-week, bi-weekly, physical activity rehabilitation
programme, all delivered in the swimming pool; Consisting of one MSK Water
Wellbeing multi-station circuit-based session per week, and one
Walking-In-Water session per week.
The programme is
aimed at improving its participants’ overall muscular strength & endurance,
cardiovascular fitness, balance, core stability, range of motion etc, along
with improving their confidence, mental health and independence.
It is not
specifically aimed at one particular condition, illness, pain or injury (e.g. Phase
IV Cardiac Rehab, Prehab4Cancer, ESCAPE Pain etc); but instead, due to the intended
inclusive structure of the programme, is suitable for a wide majority of
people/populations.
Clients can be
referred onto the programme by their GP, or Physio; or ‘Referred On’ following a Specialist Wellbeing Instructor referral consultation. There is the option of ‘Self-Referral’ onto the
programme, but the client would still need to have a consultation with one of
the Specialist Wellbeing Team before participation on the programme.
Ideally you want each 8-week
programme to be delivered several times throughout each year; working
around your borough’s school holidays, to avoid any potential drop-offs due to
childcare/child-minding issues.
As well as having
gone through a referral consultation with a member of a Specialist Wellbeing Team, clients
need to:
have an
upper and/or lower body MSK condition;
have no limbs missing & have use in all limbs (the exercises are unilateral & bilateral, and therefore require the use/strength of both arms & both legs);
commit to
participating in 2 physical activity sessions per week, for 8 consecutive weeks;
be
confident in water (they don’t have to be able to swim because we will be using
the shallow end and/or hydro pool);
be able to
get themselves to and from the delivery venue(s) on both days;
Prior to their
participation on the programme, each participant should sent out an MSK
Questionnaire, to evaluate their overall condition, mobility, range of motion
etc.
To measure the progression/improvements
made by each client, as a result of their participation on the programme, this
questionnaire must be completed again on completion of the programme.
These pre and post
questionnaires will also serve as an evaluation, and measure of success, of the
programme.
Week One
·
Staff introductions,
and a brief chat - outlining the structure of the programme, the week-by-week progressions,
the benefits of participating in the programme, the fitness test(s), the
paperwork etc.
·
Reiterate
to all participants that it is 2 days per week programme (Tuesdays &
Thursdays); the Tuesday being the Walking-In-Water session & the Thursday
being the MSK Water Wellbeing, multi-station circuit session. The days of your programme can be different, but there must be 1 or 2 days in between sessions.
·
Everyone
to complete a PAR-Q/Screening form and Leisure Centre pay-as-you-go PAYG application form.
·
Everyone
to hand in their completed pre-programme MSK Questionnaires. As mentioned
above, this will be sent out to participants for completion prior to week one;
however, a quick run-through of it will be done in Week One, just in case there
are any questions which clients had difficulty completing.
·
All
participants to change into their swimming attire and get in the pool.
·
Whilst the
participants are getting changed, the Specialist Wellbeing Instructor will hand the leisure centre
reception staff all the completed PAYG application forms; The participants will be given a PAYG leisure centre membership card; These cards
must be ready to give to the participants at the end of week one.
·
Warm-Up,
followed by the Water-Based Fitness Test (6 Minute Walk Test).
(different coloured cones can be placed every metre, on the poolside;
everyone can be started at the same time; the total distance covered by each
participant can be recorded).
Weeks Two - Seven
Tuesdays: Walking-In-Water session (see
Walking-In-Water structure below)
Thursdays: MSK Water Wellbeing multi-station circuit session (see below)
MSK Water
Wellbeing multi-station circuit session
Total session time
(including warm-up & cool down components): 45 minutes
Duration: 8 weeks;
working alongside the Walking In Water exercise session.
1.
Chest
Press (hands on pool wall)
(developing muscular strength & endurance in the chest, shoulders,
triceps, forearms and core)
2.
Reverse
Lunges (dumbbells or float(s) for buoyancy).
(legs, glutes, calves, core stability, balance)
3.
Dumbbell
Lateral (External) / Medial (Internal) Rotations
(developing muscular strength and endurance in the shoulders, rotator
cuff muscles and trapezius)
4.
Wall
Chair (isometric/resting back against pool wall)
(leg and core strength)
5.
Dumbbell,
or Float(s), Hip-Hinge with forward reach
(targeting the glutes, hamstrings, lower-back)
6.
Dumbbell
Breast-Strokes & Pull-Aparts
(upper back, chest & shoulders strength & flexibility; shoulder
& chest range-of-motion; core strength)
7.
Walks
(forwards, backwards, sideways left, sideways right)
(developing balance; core strength & stability; cardiovascular
fitness; all over leg strength & endurance)
8.
Dumbbell
Scapations
(developing muscular strength & endurance in the shoulders, upper
back and core)
9.
Squat
& Calf Raise (dumbbells or float(s) for buoyancy)
(total legs strength)
10.
Dumbbell
Torso Rotations & Side Bends
(core strength & stability)
Week Eight
·
Everyone
to complete the post-programme questionnaire.
·
All
participants to change into their swimming attire and get in the pool.
·
Warm-Up,
followed by the Water-based Fitness Test (6 Minute Walk Test).
(same set-up and delivery as per Week One - different coloured cones
can be placed every metre, on the poolside; everyone can be started at the same
time; the total distance covered by each participant can be recorded).
Pool Set-Up
10 stations;
Laminated exercise
cards for each station placed on the side of the pool;
The relevant
dumbbells and floats placed near the exercise card;
LATERAL
(EXTERNAL) & MEDIAL (INTERNAL) ROTATIONS
|
WALL CHAIR
|
HIP HINGE
|
BREAST-STROKES
& PULL-APARTS
|
WALKING:
FORWARDS,
BACKWARDS, SIDEWAYS LEFT & SIDEWAYS RIGHT
|
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REVERSE
LUNGES
|
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CHEST PRESS
|
TORSO
ROTATIONS & SIDE BENDS
|
SQUAT WITH
CALF RAISE
|
SCAPATIONS
|
|||||
WALKING IN
WATER SESSION PLAN
(AS PART OF THE ABOVE MSK WATER WELLBEING
PROGRAMME)
TOTAL SESSION TIME (INCLUDING WARM-UP & COOL DOWN COMPONENTS): 45 MINUTES DURATION: 8 WEEKS; WORKING ALONGSIDE THE MSK
WATER WELLBEING MULTI-STATION CIRCUIT SESSIONS
WARM-UP
(APPROXIMATELY 10 MINUTES)
• MARCHING ON THE SPOT
• MARCHING ON THE SPOT & ARM
CIRCLES/BREAST-STROKES
• MARCHING ON THE SPOT & SHOULDER
ROLLS FORWARDS
• MARCHING ON THE SPOT & SHOULDER
ROLLS BACKWARDS
• MARCHING ON THE SPOT (SLIGHTLY
FASTER WITH SLIGHTLY HIGHER KNEES ARMS)
• ALTERNATE TOE TAPS FORWARDS
• ALTERNATE TOE TAPS FORWARDS &
FRONT RAISES
• ALTERNATE HEEL DIGS
• ALTERNATE HEEL DIGS & UPRIGHT
ROWS
• ALTERNATE TOE TAPS BACKWARDS
• ALTERNATE TOE TAPS BACKWARDS WITH
CHEST PRESS
• EXAGGERATED MARCHING ON THE SPOT
(WIDE STANCE & WITH HIGH KNEES & HIGH ARMS)
• SIDE BENDS (HANDS DOWN OUTSIDE OF
THIGH)
• ARMS AT CHEST HEIGHT, TORSO
ROTATIONS
• MARCHING ON THE SPOT
• SQUAT WITH BREAST-STROKE
• HAMSTRING CURLS
• HAMSTRING CURLS WITH BICEP CURL
• MARCHING ON THE SPOT
COOL-DOWN (APPROXIMATELY
5 MINUTES)
• GENTLE MARCHING ON THE SPOT
• BACK STRETCH
• CHEST STRETCH
• SHOULDER STRETCH
• TRICEP STRETCH
• CALF STRETCH
• HAMSTRING STRETCH
• THIGH STRETCH
SESSION
EXERCISES
FOR UNILATERAL
EXERCISES, PERFORM APPROXIMATELY 12 - 25 REPETITIONS PER LEG;
PERFORM
BILATERAL/ON THE SPOT EXERCISES FOR 1 - 2 MINUTES;
FOR TRAVELLING
EXERCISES, E.G. TRAVELLING SIDE JACKS, PERFORM FOR 1 - 2 MINUTES;
FOR WALKING
COMPONENTS, PERFORM FOR 3 – 5 MINUTES;
RATHER THAN JUST
HAVING PARTICIPANTS WALKING AT DIFFERENT SPEEDS IN THE WATER, AND DELIVERING
THE SAME MONOTONOUS WALKING IN WATER SESSION EACH WEEK; THE BELOW EXERCISES ARE
TO BE ADDED INTO THE SESSIONS AS THE 8 WEEKS PROGRESS; ADDING 3 OR 4 NEW
EXERCISES TO THE SESSION EVERY 2 WEEKS, UNTIL THE PARTICIPANTS ARE PERFORMING
ALL 14 EXERCISES FOR THE FINAL 2 WEEKS.
WEEKS 1 & 2 -
EXERCISES 1, 2, 3, 4, 5, 6, 7 & 14
WEEKS 3 & 4 -
EXERCISES 1, 2, 3, 4, 5, 6, 7, 8, 9 & 14
WEEKS 5 & 6,
EXERCISES 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11 & 14
WEEKS 7 & 8, EXERCISES
1 - 14
1. SLOW WALKING; FORWARDS, BACKWARDS,
SIDEWAYS LEFT, SIDEWAYS RIGHT
(‘MOON-WALKING’ EXAGGERATING RANGE OF MOTION WITH BOTH THE ARMS &
LEGS)
2. HIP FLEXION & EXTENSION
(SWINGING LEG FORWARDS & BACKWARDS; LEG CAN BE STRAIGHT OR BENT)
3. HIP ABDUCTION & ADDUCTION
(SWINGING LEG SIDEWAYS LEFT & RIGHT; LEG CAN BE STRAIGHT OR BENT)
4. OPEN-THE-GATE (STANDING SINGLE LEG
HIP ROTATION, BACKWARDS)
(PERFORM FOR EITHER APPROX 12 PER LEG, OR ALTERNATING LEGS FOR APPROX
24 REPETITIONS)
5. CLOSE-THE-GATE (STANDING SINGLE LEG
HIP ROTATION, FORWARDS)
(PERFORM FOR EITHER APPROX 12 PER LEG, OR ALTERNATING LEGS FOR APPROX 24
REPETITIONS)
6. FAST WALKING; FORWARDS, BACKWARDS,
SIDEWAYS LEFT, SIDEWAYS RIGHT
(DRIVING THE KNEES HIGH, USING
THE ARMS; ENGAGING THE CORE THROUGHOUT)
7. REVERSE LUNGE WITH BREAST-STROKE
(CAN BE PERFORMED TOGETHER AS A SINGLE EXERCISE, OR SEPERATELY)
8. BALANCE REVERSE LUNGE
(STEP BACKWARDS, BEND FRONT LEG, & LOWER TORSO, BUT DON’T TOUCH THE
FLOOR WITH BACK FOOT; PERFORM APPROX 12 REPS WITH LEFT LEG, THEN SWITCH TO THE
RIGHT LEG)
9. WALKING;
3 STEPS FORWARDS 3 STEPS BACKWARDS, ALL WITH HIGH KNEE DRIVE & ALTERNATE ARM
SHOULDER PRESS
(CAN
BE PERFORMED TOGETHER AS A SINGLE EXERCISE, OR SEPERATELY)
10. TRAVELLING SIDE JACKS; 2 LEFT, 2 RIGHT.
(SIDE STEP WITH 2 ARM LATERAL
RAISE; TRAVELLING FULL WIDTH/LENGTH OF POOL)
11. HOLDING
POOLSIDE, BODY AT 45 DEGREE ANGLE; FORWARD LUNGE WITH CALF STRETCH
(KEEPING REAR LEG STRAIGHT & HEEL TOUCHING POOL FLOOR; PERFORM
APPROX 12 REPS WITH LEFT LEG, THEN SWITCH TO THE RIGHT LEG)
12. HOLDING
POOLSIDE, BODY AT 45 DEGREE ANGLE; BENT LEG HIP ABDUCTION/ADDUCTION; WITH HIP
ROTATION.
(PERFORM APPROX 12 REPS WITH LEFT LEG, THEN SWITCH TO THE RIGHT LEG)
13. HAMSTRING CURLS, PROGRESSING INTO BUTT
KICKS
(ALTERNATE LEGS, FOR APPROX 12
REPS PER LEG)
14. NORMAL PACE WALKING; FORWARDS,
BACKWARDS, SIDEWAYS LEFT, SIDEWAYS RIGHT
