BOARD PUSH AND PULL - BEGINNER
Develop upper body and back strength through gentle resistive movements with reduced intensity suitable for mobility limitations.
How to Perform
- Stand in chest-deep water with feet shoulder-width apart, knees slightly flexed.
- Hold a smaller kickboard or hand paddles with both hands, arms partially outstretched in front just below water surface.
- Pull the board backwards through water toward your body with reduced range of motion.
- Push the board forward to starting position with controlled, gentle movement.
- Complete 10 repetitions at 35 beats per minute cadence (slower than original).
Key Execution Cues
Remember: Keep core gently engaged. Use comfortable range only. Control both push and pull phases. Maintain upright posture. Stop if fatigued.
Safety & Precautions
Important: Avoid if acute shoulder injury or recent rotator cuff surgery. Use caution with shoulder impingement syndrome.
Additional Safety Notes: Reduce range if shoulder discomfort develops. Keep board below water surface. Avoid jerky movements. Take breaks as needed between sets.
Exercise Modifications
Make it Harder (Progressions)
Gradually increase range of motion. Progress cadence toward 40 bpm. Use standard-size board. Advance to Level 3 version.
Make it Easier (Regressions)
Further reduce range of motion. Slow cadence to 30 bpm. Use hand paddles instead of board. Reduce to 5-7 repetitions.