There are many types of water based rehabilitation and fitness exercises. They are mostly divided into two categories. Shallow water exercises are those that are done in water that is utmost chest high. Deep-water exercises are done with the body completely submerged under the water. An example of shallow water exercise is walking. Walking on land has been proven to have huge health benefits and burn calories. With the increased resistance of water, walking will have that much more of an impact on muscle development and growth. Walking obviously requires a large pool, where one can walk with water at waist or chest height. At the home or spa pool, this can easily be done in the shallow end of the pool. It is simple and does not stress the joints. For those who need an added challenge, they can add weight to their arms and legs as they walk through the water.

Shoulder flexion exercises are another popular variety with the water exercises crowd. They can help improve the range of motion that the shoulders can reach safely. These need a slightly deeper pool, and more comfort in the water. It can, however, be done at home with a hot tub if there is no swimming pool, its better to get spa pool in Christchurch at affordable rates. This exercise only works the arms and the shoulder muscles and does not strictly require the legs. It can be done while sitting. With water above the shoulder level, the person exercising can either move their arms slowly out of the water upwards or sideways repeatedly.

Leg raises is another popular water based exercise. The purpose of this exercise is to strengthen the lower back, hip and leg muscles. They are the opposite of shoulder flexion and arm strengthening exercises, so they need a deep pool of water; a Jacuzzi might be a good place to start. Since when under water one mostly supports themselves with the feet when they are not swimming, it is advisable that this exercise be performed while supporting oneself at the edge of the pool using rails. With the hands firmly grasping the support, one leg is lifted to the side as high as possible, held there for a few moments and then brought back down. This exercise is repeated several times on one leg, and then done on the other.

The superman is slightly more complex and focuses on the muscles in the shoulder and back. This exercise requires chest deep water. With both hands firmly holding onto the pool and the feet planted at the bottom, the exercise begins with a gentle lift off the bottom. After the lifting off, extend the arms such that the elbows are straight and the arms are stretched. The posture that this aims for is the classic superman posture, for those who are familiar with the famous urban hero. This posture is then held for between 10 and 20 seconds, after which the person exercising releases it and repeats the cycle again. The recommended number of repetitions for every cycle should be five. Its best to get spa pool in Wellington from reputed company.