BACK WING FLAP - LOW
Strengthen back and shoulders by flapping arms like wings from behind-back position.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart.
- Reach your hands behind your back and cross the palms of your hands.
- Push your elbows forward, and then back, like flapping your wings.
- Perform movement slowly with controlled, smooth motion.
Key Execution Cues
Remember: Flap smoothly against water resistance. Keep movement controlled. Maintain steady breathing.
Safety & Precautions
Important: Avoid if back or shoulder pain. Do not force the movement.
Additional Safety Notes: Do not force the flapping. Keep hands behind back throughout. Stop if experiencing pain.
Exercise Modifications
Make it Harder (Progressions)
Increase repetitions. Add longer holds at extended position. Increase flap speed.
Make it Easier (Regressions)
Reduce repetitions. Decrease flap range. Move more slowly.