Hot Tub Weight Lifting-5 Upper Body Exercises To Do In the Tub

March 14, 2013 By Leave a Comment
5 upper body exercises to do in the hot tub with light weights.

5 upper body exercises to do in the hot tub using light weights.

Toning up in the hot tub strengthens your pleasure. If you’ve ever  thought of lifting weights in your hot tub, this post is for you. 

Cailean Johnson, owner of Trilogy Fitness is today’s guest blogger. He’s ranked in the top 3 best Eastside personal trainers by 425 Magazine and he’s my own personal trainer.  We worked on these exercises together and I can guarantee that they are not strenuous, but effective and easy to do.

 Take it away, Cailean:

The same relaxing hot tub experience that eases your sore muscles can help you exercise them for more upper body strength. Use Wet Bells made for the water and available on Olympic Hot Tub’s estore or other handheld weights. Light weights combine with the water resistance and buoyancy for a low-impact session with high-impact effectiveness.

TIPS BEFORE YOU BEGIN

• Try performing one to three sets of each of these exercises 10 to12 times, depending on your fitness level.

•  To be safe, do this when you’re alone in the tub.

•   Sit at the edge of your seat with water up to your shoulders. Warm up with shoulder shrugs, big arm circles forward and   backward, and swinging your arms back and forth across your body.

•  As always, check with your doctor before you start an exercise program.

•  Keep an eye on your body temperature, and make sure your Hot Spring Spa is set no higher than 102º.  Stop and climb out slowly if   you feel overheated, dizzy or faint.  And, stay hydrated while hot tubbing and exercising!

Exercise 1 Bicep Curl

To exercise your arms and biceps, sit up straight with both arms down, raise the weight by flexing the elbow, and then lower it slowly by straightening the elbow close to your side.

Exercise 2 Front/Lat Raise

For a strong shoulder exercise, start with your arms at your side, palms back, and slowly raise both arms without bending until they are in front of you at shoulder height. Lower them slowly, then raise them to the sides until shoulder height and return to the start position.

Exercise 3 Reverse Fly

To strengthen your back, lean forward so your chin is just above the water, hold the weights in front of you until they touch with your elbows slightly bent, then move the weights to the sides to shoulder height and squeeze your shoulder blades together.

Exercise 4 Triceps Kick Back

To exercise your arms and triceps, bend your right elbow so your upper arm is parallel to the hot tub floor, with your forearm perpendicular, your palm facing in and your elbow close to your waist. Holding your upper arm still, straighten your forearm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor. Slowly bend your arm to lower the weight, return to start position and repeat.

Exercise 5 “Arnold” Overhead Press

To strengthen your shoulders and chest, start with our palms facing your chest, weights together and elbows at your side. Press the weight straight overhead while slowly turning the weights so your palms are facing away from your body when your arms are fully extended. The weights should be shoulder-width apart at top of movement. Without losing momentum, slowly return the weights to the starting position.

The hot tub is the perfect place for health for your body and soul, relaxing and rejuvenating, easing the stress and enhancing the muscle tone. And, just maybe, getting to Michele Obama arms!

SANUM PER AQUA. Latin for Health through Water.

MORE…

Hot Tub Yoga Book Features  Easy To Follow Exercises Designed for Hot Tubbing

Wake Up Your Morning Routine, Hot Tub First

How To Exercise in Your Hot Tub to Increase Flexibility & Muscle Tone

 

 

 

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Facing Knee Replacement Surgery? Hot Tub Exercise is the Secret to Reducing Pain & Increasing Mobility

May 29, 2012 By 3 Comments

Big news for knee replacement patients: hot tub therapy begun just 6 days after knee replacement surgery lessens pain and increases mobility.  

That’s right.

Starting aquatic therapy within 6 days after total knee replacement appears to improve a patient’s outcome, according to a new study.

The number of patients having total knee and hip replacements is increasing, but there is a lack of agreement about the best type of post-surgical treatment noted German researchers.

Aquatic therapy has been shown to be beneficial when begun two weeks after surgery, when the wound has healed.

However, this study found that beginning aquatic therapy just six days after total knee replacement may lead to better results.

Patients who’d had total knee replacement were randomly assigned to undergo aquatic therapy either six or 14 days after surgery. Both groups had 30-minute therapy sessions three times a week up to the fifth week after surgery. Their physical function, pain and stiffness were evaluated three, six, 12 and 24 months after surgery.

All of the outcome measures were better in the knee replacement patients who started aquatic therapy six days after their surgery, compared to those who began therapy 14 days after surgery said investigator Dr. Thoralf Liebs, of the University of Schleswig-Holstein Medical Center in Kiel, and colleagues reported.

Liebs hypothesized that the force of the water during aquatic therapy reduces buildup of fluid in the knee joint.  Because the knee capsule is closed after knee replacement, reduced fluid buildup leads to less pain.

(SOURCE: Archives of Physical Medicine and Rehabilitation, news release, Dec. 21, 2011)

If you’re scheduled for knee surgery or still trying to cope after a recent knee replacement, the results are clear: start hot tub   therapy to reduce pain and pain medication as well as improve range of motion faster. If you ask your insurance company nicely, you just might get them to pay for your hot tub!  It’s worth a try!!

SANUM PER AQUA. Latin for Health through Water.

MORE…

“Chronic Back Pain? Take a Hot Tub Soak For Lasting Relief”

“6 Ways a Hot Tub at Home Will Guarantee Better Health”

“How to Get Insurance to Pay for Your Hot Tub Therapy”

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The Shocking Truth About Neck Pain! Simple Hot Tub Exercise Better Than Pain Drugs

February 13, 2012 By Leave a Comment

The shocking truth about neck pain is that simple exercises like the  Hot Tub “Chicken Exercise”  and/or chiropractic care are better than drugs for relief.

Look out big pharma. Surprise! Surprise! Doing some simple exercises at home or seeing a chiropractor is more effective than pain killers in getting rid of a painful crick in the neck says a new federally funded study as reported in the New York Times.  In a nutshell, the new research, published in The Annals of Internal Medicine, found that chiropractic care or simple exercises done at home were better at reducing pain than taking medications like aspirin, ibuprofen or narcotics.

Are you one of the millions of Americans with chronic neck pain? Neck pain affects at least three quarters of Americans at some point in their lives (!), and many take over-the-counter medications, visit doctors or chiropractors in search of relief.  If you’re a sedentary office worker who’s parked in front of a computer screen all day it’s likely you’ve had this particular type of neck pain.

In a study run by Blue Cross/Blue Shield of Minnesota, participants were divided into three groups. The study was designed to answer the question: would spinal manipulation be more effective than home exercise or medication at relieving neck pain after 12 weeks of treatment?

One group was assigned to visit a chiropractor for roughly 20-minute sessions for the length of the study, making an average of 15 visits.

A second group was assigned to take common pain relievers like acetaminophen and — in some cases, at the discretion of a doctor — stronger drugs like narcotics and muscle relaxants.

The third group met twice with physical therapists who gave them instructions on simple, gentle exercises for the neck that they could do at home. They were encouraged to do 5 to 10 repetitions of each exercise up to eight times a day.  (See the demo at www.annals.org).

One very beneficial exercise was dubbed “the chicken”.  Stick your neck out like a chicken walking and pull it back slowly. You have to see it to appreciate it!  It works according to the study. What better place to do the chicken than your hot tub?!?

After 12 weeks, the people in the non-medication groups did significantly better than those taking the drugs. Over 50% of  those who met with chiropractors and 48 percent who did the exercises reported at least a 75% reduction in pain. But only 33% of the people in the medication group reported a reduction in pain.

A year later, 53% of the subjects who had received spinal manipulation still reported at least a 75 percent reduction in pain, with similar results from the exercise group. But only 38% of the medication group reported less pain.

“It was a “big surprise” to see that the home exercises were about as effective as the chiropractic sessions, “ said said Dr. Gert Bronfort, an author of the study and research professor at Northwestern Health Sciences University in Minnesota. “We hadn’t expected that they would be that close,” he said. “But I guess that’s good news for patients.”

In addition to their limited pain relief, the medications had at least one other downside: people kept taking them. “The people in the medication group kept on using a higher amount of medication more frequently throughout the follow-up period, up to a year later,” Dr. Bronfort said. “If you’re taking medication over a long time, then we’re running into more systemic side effects like gastrointestinal problems.”

He also expressed concern that those on medications were not as empowered or active in their own care as those in the other groups. “We think it’s important that patients are enabled to deal with as much control over their own condition as possible,” he said. “This study shows that they can play a large role in their own care.”

So empower yourself. Learn the exercises and do them at home in your Hot Spring  Spa. The hot water will relax your muscles and increase circulation to the sore area. It’s free, it’s easy and so much better for you than drugs.  And, that’s a fact.

Let us know how you do in the comments section.

SANUM PER AQUA. Latin for Health through water.

MORE….

Hot Tub to Cope with “Texting Tendonitis” and “Blackberry Thumb”

How To Exercise in Your Hot Tub to Increase Flexibility and Improve Muscle Tone

Hot Tub for Arthritis Pain

 

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Top 6 Ways a Hot Tub at Home Will Improve Your Health

January 25, 2010 By Leave a Comment

Top 6 ways that soaking in a hot tub can improve your health

. Hot water bathing has been a tradition in many cultures since roman times. But many people don’t know that today’s hot tubs provide significant health benefits. Take a look at the latest studies that will show you how a hot tub at home can lead the way to wellness from head to toe:

1. Better sleep. According to the National Institute of Health, more than 70 million Americans suffer from mild to chronic insomnia and other sleep disorders. A recent study in the scientific journal Sleep showed that soaking in a hot tub prior to bedtime can help insomniacs achieve a deeper, more relaxing sleep. Taking a soak in 102 degree water 2-3 hours before bedtime will relax you and re-set your body thermostat making it easier to both fall asleep and stay asleep through the night.

2. Stress Relief. There’s no better way to stimulate the body’s natural endorphin release than soaking in a hot tub. The heat increases blood flow and the therapeutic massage works out muscle soreness. Stress is a silent killer in our overworked culture. The resulting muscle tension, headaches, soreness and fatigue which can continue over time can lead to serious health problems. Not only does a spa’s buoyancy ease pressure on joints and muscles, the mood elevation and the natural relaxation response is a priceless way to improve health.
3. Improve your game.

According to Tennis Magazine, improving your game is a cinch when you soak after playing. You’ll avoid muscle soreness the next day and your joints will thank you for the increased blood circulation which takes away lactic acid (which is what causes soreness and fatigue) built up through a rigorous game.
4. Knee pain relief. A recent study of patients who had undergone knee replacement surgery found that not only did they experience less pain, but their recovery time was faster than for non-soakers. Their range of motion improved significantly faster and they used less pain medication than did the non-soakers.
5. Banish Back Pain. Lower back pain is the number two reason in the U.S. (after colds and flu) for a visit to the doctor. The British Journal of Rheumatology published a study which demonstrated that hot tub therapy has both sort and long-term benefits for people with lower back pain. A later study in the same journal further documented the those findings. After three weeks of consistent spa therapy, examinations showed more improvement in the health status (as measured in pain duration and intensity and back flexibility) of the spa treatment group than of the medication-only group. After six months, significant improvement continued in the spa therapy group. In addition, their use of analgesics and anti-inflammatory drugs had decreased.
6. Soothing Relief for Arthritis Pain.

Approximately 43 million people in the United States suffer from some form of arthritis pain. The good news for those who suffer from it is that there are safe and effective ways to both minimize the discomfort and prevent further damage. According to a publication from The Arthritis Foundation entitled Spas, Pools, and Arthritis, “Regular sessions in your hot tub help keep joints moving. It restores and preserves strength and flexibility, and also protects your joints from further damage. Exercise can also improve a person’s coordination, endurance, and the ability to perform daily tasks, and can lead to an enhanced sense of self-esteem and accomplishment.” “A hot tub fulfills the need perfectly . . . providing the warmth, massage, and buoyancy that is so necessary to the well-being of arthritis sufferers. The buoyancy of the water supports and lessens stress on the joints and encourages freer movement. Water exercises may even act as a resistance to help build muscle strength.”

In addition to the above benefits, check out more ways a hot tub at home can help your overall health.  more. Take advantage of the exercise guide we’ve posted on the Olympic Hot Tub Company site for a gentle way to get fit while enjoying the hot, soothing waters of a hot tub.

SANUM PER AQUA. Latin for Health through Water.

Thanks for reading Hot Tub Bliss. We hope you went from “Ahhhh” to “A-Ha”! Be sure to ‘Like’ our Facebook Page and follow  Olympic Hot Tub Company and Hot Tub Bliss on Twitter.

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40% Reduction in Soreness After Exercise By Soaking in a Hot Tub After Your Workout!

January 10, 2010 By Leave a Comment

Get more benefit from your workouts and reduce soreness by soaking in a hot tub after exercising.

Make your life better with the hot water therapy only a hot tub can provide. You really can reduce swelling, manage pain, heal faster, sleep better, and feel happier with regular hot tub  soaking.

After exercising when you’ve stopped sweating and your heart rate is normal, immersion in hot water is said to reduce soreness by 40 percent according to Men’s Health Magazine in an article by Scott Quill published in the January-February issue 2007.  Immersing your body in a hot tub actually decreases swelling by the pressure that the water exerts on one’s body. You can improve your joint health and relieve pain as water immersion lessens the impact of gravity on  painful joints. The water makes you feel lighter and that adds to the relaxation effect.

When recovery exercise was combined with water, patients experienced an increased range of motion and decreased levels of pain according to  the authors of a study “Aquatic physical therapy for hip and knee osteoarthritis” published in Physical Therapy, 2007.

A hot tub is far superior to a bath tub for hot water therapy. Why? You can maintain a constant temperature in a hot tub, have space to move around to do isometric exercises and experience added relief with hot water massage provided by the jets. If you take 3 or more baths a week to relieve pain & soreness, you need a hot tub.  Not only will you experience greater relief, your overall cost will be less. It costs less to heat a well-insulated hot tub (on average) than heating 3 bathtubs full of water And, it saves water since hot tubs like Hot Spring Spas need only be drained 3-4 times a year.

Feel sore after a workout? Feeling joint pain? Head to the hot tub! Feel better immediately.

SANUM PER AQUA. Latin for Health through Water.

Thanks for reading Hot Tub Bliss. We hope you went from “Ahhhh” to “A-Ha”! Be sure to ‘Like’ our Facebook Page and follow  Olympic Hot Tub Company and Hot Tub Bliss on Twitter.

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WANT TO IMPROVE YOUR GOLF GAME? SOAK IN A HOT TUB

March 11, 2009 By 2 Comments

If you’re frustrated by your lack of progress on the links, it may be because your muscles aren’t warmed up when you begin play.  Many avid golf and tennis players find that soaking in a hot tub for 20 minutes before play is a way to loosen tight shoulder muscles. Many hot tubs, such as Hot Spring Spas, feature jets that specifically concentrate on the upper back, getting those tight shoulders to loosen.

An old favorite exercise from the 1920′s has made a comeback that will help, too. What you ask? Indian club swinging! They’re not just for old musty boxing gyms anymore.  Many trainers (including mine: Cody Moss at Survival of the Fitness in Seattle) are using Indian clubs to get rid of “computer shoulders’-the slump that comes from hunching over a computer all day. Computer shoulders can really wreck your game. Indian clubs strengthen these muscle groups: back and shoulders, pecs, biceps and triceps.  Strengthening your forearms improves your grip.  The improvement in shoulder efficiency and mobility, elbow and wrist flexibility and range of motion from swinging 1lb clubs around will astonish you!

Combine a gentle Indian club workout with a soak before playing golf and you’ll lower your handicap in no time.  If you’re shoulders and arms are too tight to start with Indian clubs, begin a gentle exercise program in your hot tub (before play!) using our Olympic Hot Tub Company Hot Tub Exercise Guide.  Download it, laminate it and you’ll be ready to begin your easy work out concentrating on your shoulders and arms.

SANUM PER AQUA

. Latin for Health through Water.

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HOT TUB EXERCISE GUIDE

February 11, 2009 By Leave a Comment

Exercising in your hot tub offers a healthy, fun way to relax and improve muscle tone at the same time. Hot tub exercises provide simple physical exertion that can promote tension release and relieve muscle tightness.  They’re particularly good if you suffer from arthritis or fibromyalgia because they’re so gentle.  You can go at your own page and look for small benefits everyday. Too, the hot water eases painful joints so you get a more complete range of motion.

Take advantage of the water temperature and jet pressure in your hot tub to start your exercise program today.  Our Olympic Hot Tub Company exercise guide can help you on your way. Best of all, they’re isometric and no equipment’s required!  You could make it more challenging by buying using exercise tubing that you can pass over your shoulders or Friad Knots which are stretch ropes you can purchase with an exercise VHS tape.

Identify the part of your body that is sore and concentrate on the exercises that apply.  Or for complete relaxation, do the whole series once a day during your hot tub soak until all tightness washes away.

Here’s the  exercise guide from Olympic Hot Tub Company. Why not laminate it to make it waterproof and have it ready to use during your daily soak?.  Although all the exercises are relatively easy to do for most individuals, we recommend that you consult a physician before beginning any physical exercising or conditioning. Exercise only in mildly hot water, 100-102 degrees, and do not continue if you feel pain, dizziness, or overheated.

Begin slowly. Relax completely between exercises. Go at your own pace. Remember to enjoy yourself in your Hot Spring Spa! Breathe!

Start today!

SANUM PER AQUA-Latin for health through water.

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