DEEP WATER SUPPORTED ARM AND LEG REHAB CIRCUIT
Provide a gentle deep-water circuit alternating upper- and lower-body patterns for rehab or deconditioned participants.
How to Perform
- Secure a flotation belt and move to deep water in an upright position with arms and legs relaxed under the surface.
- Perform 45 to 60 seconds of gentle sculling arm movements with minimal leg motion, focusing on shoulder and upper-back activation.
- Transition into 45 to 60 seconds of easy deep-water cycling with the legs while keeping arm movements small and stabilizing.
- Rest with quiet floating and light sculling for 45 to 60 seconds, allowing breathing and heart rate to settle.
- Repeat this upper-body, lower-body, and rest circuit 4 to 6 times, adjusting each segment to stay at a comfortable, steady effort.
Key Execution Cues
Remember: Keep movements smooth and rhythmic, let the belt provide
support, and avoid pushing into fatigue that disrupts technique.
Safety & Precautions
Important: Requires ability to remain calm in deep water with a
belt; avoid high-intensity effort in early rehab stages or with unstable cardiac
conditions.
Additional Safety Notes: Remain within reach of the wall or a therapist, avoid large flailing motions, and terminate the set if pain or distress increases.
Exercise Modifications
Make it Harder (Progressions)
Increase the length of the arm and leg segments slightly or add one extra circuit as conditioning improves.
Make it Easier (Regressions)
Shorten each work segment, increase rest durations, or focus on either arms or legs alone during each session.