NOODLE SIT WITH ARMS OUT
Develop core stability and balance in supported floating position with arms extended for added stability, producing lowest heart rate response.
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 out to sides just under water surface with palms facing down.
- 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 just under surface for stability. Breathe normally. Lower abdominal activation than Exercise 12 due to noodle support.
Safety & Precautions
Important: Avoid if severe fear of water or inability to relax in water. Use caution with neck pathology.
Additional Safety Notes: Lowest heart rate among all exercises, very gentle. 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. Remove one arm from water. 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.