BOARD PUSH AND PULL
Strengthen upper body and back extensor muscles through resistive pushing and pulling movements against water resistance.
How to Perform
- Stand in chest-deep water with feet shoulder-width apart, knees slightly flexed.
- Hold a plastic board (34×24 cm) with both hands, arms fully outstretched in front just below water surface.
- Pull the board backwards through the water toward your body.
- Push the board forward to starting position with controlled movement.
- Complete 10 repetitions at 45 beats per minute cadence.
Key Execution Cues
Remember: Keep core engaged. Move board through full range. Control both push and pull phases. Maintain upright posture.
Safety & Precautions
Important: Avoid if acute shoulder injury or recent rotator cuff surgery. Caution with shoulder impingement syndrome.
Additional Safety Notes: Stop if shoulder pain develops. Keep board below water surface. Avoid jerky movements.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 50-55 bpm. Add second set. Use larger board for more resistance.
Make it Easier (Regressions)
Reduce range of motion. Slow cadence to 35 bpm. Use smaller board or hand paddles.