DEEP WATER SUPPORTED CORE REHAB SET
Use deep-water support to train gentle core co-contraction and trunk alignment for rehab clients who cannot tolerate land-based loading.
How to Perform
- Put on a flotation belt and move into deep water where the feet cannot touch, adopting a tall, vertical position with arms sculling lightly at the sides.
- Gently engage the abdominals and align ears, shoulders, and hips in one line, maintaining this neutral posture for 30 to 45 seconds while breathing slowly.
- While keeping the trunk steady, perform small alternating leg cycles for 30 to 45 seconds as if slowly pedaling in place.
- Return to quiet floating with light sculling for 30 to 60 seconds, checking that posture and alignment remain comfortable.
- Repeat the cycle of static hold plus gentle leg cycling plus rest 3 to 5 times, adjusting durations so that fatigue does not cause loss of form.
Key Execution Cues
Safety & Precautions
Additional Safety Notes: Remain near the wall or ladder, stop if dizziness, nausea, or increased back pain occurs, and ensure the belt does not ride up uncomfortably.
Exercise Modifications
Make it Harder (Progressions)
Extend the duration of holds and cycling, or add small controlled arm sweeps while maintaining trunk alignment.
Make it Easier (Regressions)
Shorten each work interval, use more frequent rest periods, or perform the drill in slightly shallower water where toes can occasionally tap the bottom.