BACK WING FLAP - OVERHEAD
Strengthen upper back and shoulders by flapping arms from overhead position.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart.
- Reach your hands up and cross your palms behind your head.
- Push your elbows forward, and then pull them back, like flapping your wings.
- Perform movement slowly with controlled, smooth motion.
Key Execution Cues
Remember: Flap smoothly against water resistance. Keep hands behind head. Maintain steady pace.
Safety & Precautions
Important: Avoid if shoulder pain or overhead movement restriction. Do not force the movement.
Additional Safety Notes: Do not force the flapping. Stop if experiencing shoulder pain. Do not hyperextend shoulders.
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.