Multipurpose pool

Multipurpose pool

A swimming pool is not only for swimming. We can perform several exercises into the water with great benefits. But it is not as simple as pay the ticket and swim. According to our injuries or goals, some exercises are recommended while others are forbidden.

Water offers more resistance than air. At the same time, compress our joints and push up our body, feeling lighter (we don´t lose weight, but it feels like it for our joints).

Walking in the swimming pool is a great exercise to lose weight. Do your joints hurt when walking or running, but you need to lose weight? Try to walk in the swimming pool, instead your “dry” walkings and let me know :)

I found this video where a friendly chiropractic explains some exercises targeting our low back. The best thing we can do if we have an injury is approach and explain it to the monitor/trainer/coach. Ask! Usually, we don´t bite :)

25 thoughts on “Multipurpose pool”

    1. Thank you. Please, feel free to ask anytime :) Don´t get mad with your Doc. I think these things are very specific so nobody learn them at college. Also notice that rehab video is presented by a chiropractor. I don´t know in other countries. Here, rehab is not a “doctor thing”, we trust our physiotherapist :)

      1. So true about the chiropractor. Well, the walking in water will help. I suffered injuries on the lower back and neck. My recent surgery was on the neck. I think a little swinging of the arms may help as well. I feel as if I lost all strength in my arms. You have given me a good start. Thanks so much.

      2. With those kind of injuries, I think you should swim backstyle, helped by some floaters, one under your neck and another under your ankles. My pleasure :)

  1. The great thing about swimming, for me at least, is that it’s a fun way to exercise. I’m not exactly a star swimmer, but I manage to stay afloat and I enjoy doing it. I’ve never tried actual exercises in the pool before but it’s something I should try.

  2. Ooh I have to try this. I just mentioned last night I need to learn how to swim. Haha. I can only float on water and even when I do, I can stand up once I float… not funny.

      1. Most definitely. I don’t want to drown while fulfilling my new year resolution. Haha. You got it though, its first on my list this new month actually. Step one…get a swimsuit.

  3. Pingback: Exercise library | Chape Personal Trainer

  4. thanks…I have terrible arthritis in my joints and I love the pool….any information is always helpful…..and I can tell you that I can do all sorts of wonderful leg exercises in the pool without pain that I can no longer do on land…..kat

      1. Oh yes I am on glucosamine, I am not sure if it is helping, but my knees aren’t as painful as before…I also do a lot of herbs and spices ..cinnamon, turmeric, etc….and the pool has been a life saver…just moving my joints and keeping them fluid has been a huge help…before I started my weight loss, I tried not to move them…I didn’t believe that movement would help…but it certainly does and the lose of 67#’s has helped most of all…thanks for caring…Kat

      2. It looks like you are in good hands. I´m sure glucosamine is helping. It works with other joints injuries. Tons of support and hugs, David.

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Rest 30 seconds


Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.


The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.


The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.


The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.


The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.


The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 


The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.


The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 


The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Rest 40 seconds



The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.


A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Rest 120 seconds


Rest 90 seconds


Rest 60 seconds



The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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