RECIPROCAL ARM MOVEMENT WITH PADDLES
Strengthen shoulders and upper body through alternating arm movements with resistance paddles.
How to Perform
- Stand in chest-deep water with feet shoulder-width apart, knees flexed 15-30 degrees, pelvis stable.
- Strap plastic paddles to hands with forearms in supination.
- Start with left arm by side and right arm outstretched in front just below surface.
- Bring left arm forward to just below water surface while simultaneously bringing right arm to side.
- Return to starting position and repeat alternating pattern for 10 repetitions at 30 beats per minute.
Key Execution Cues
Remember: Keep pelvis stable throughout. Coordinate opposite arm movements smoothly. Maintain steady breathing pattern. Keep core engaged.
Safety & Precautions
Important: Avoid if acute shoulder injury or rotator cuff pathology. Use caution with shoulder instability.
Additional Safety Notes: Stop if shoulder discomfort develops. Keep paddles submerged. Avoid jerking motions.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 35-40 bpm. Add second set. Use larger paddles for more resistance.
Make it Easier (Regressions)
Reduce range of motion. Slow cadence to 20-25 bpm. Remove paddles and use hands only.