NOODLE SIT WITH ARMS DOWN
Develop core stability and balance in supported floating position with arms extended downward, providing gentle core stabilization training.
How to Perform
- Place pool noodle under buttocks and sit on it in chest-deep water.
- Allow feet to lift off pool bottom into floating position.
- Extend arms down by sides in water.
- Hold position as still as possible for 10 seconds.
- Focus on maintaining balance and minimizing body movement.
Key Execution Cues
Remember: Relax into the noodle support. Keep arms relaxed by sides. Breathe normally. Similar core demand to Exercise 14 with arm position variation.
Safety & Precautions
Important: Avoid if severe fear of water or inability to relax in water. Use caution with neck pathology.
Additional Safety Notes: Very gentle, low-intensity exercise. Ensure noodle is securely positioned. Keep head above water. Lower feet to bottom as needed.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 15-20 seconds. Close eyes for proprioceptive challenge. Progress to Exercise 12 without noodle. Add second set.
Make it Easier (Regressions)
Allow feet to touch bottom lightly. Reduce hold time to 5 seconds. Use two noodles for more support.