PRENATAL STANCE AND WATER WALK SEQUENCE
Offer a low-impact, alignment-focused walking sequence in water for pregnant participants within guideline-based intensity.
How to Perform
- Stand in midriff- to armpit-deep water with feet slightly wider than hip-width, knees softly bent, and hands relaxed in the water.
- Gently align posture by lifting the chest, drawing the abdominals in without holding the breath, and finding a small pelvic tilt to reduce excessive swayback.
- Begin slow forward water walking for 2 to 3 minutes, using short, stable steps and keeping impact minimal.
- Pause and perform 6 to 8 gentle side steps in each direction, staying within a comfortable range and avoiding sudden changes in direction.
- Return to slow forward walking for another 2 to 3 minutes, monitoring breathing and comfort, then rest while holding the wall if needed.
Key Execution Cues
Remember: Keep movements smooth and easy, breathe steadily, and let
the water help support the growing belly and back.
Safety & Precautions
Important: Requires written physician approval; avoid with
pregnancy-induced hypertension, significant bleeding, or other listed
contraindications.
Additional Safety Notes: Avoid overheating by working in appropriate-temperature water, stop immediately for pain, dizziness, shortness of breath, or contractions, and never exercise to exhaustion.
Exercise Modifications
Make it Harder (Progressions)
Gradually lengthen walking intervals or add gentle backward walking segments while keeping intensity mild to moderate.
Make it Easier (Regressions)
Reduce total time, stay closer to the wall for support, or use only in-place marching with very small steps.