SHALLOW WATER BASIC BALANCE WALKS
Use controlled walking patterns in shallow water to train balance, posture, and lower-body coordination.
How to Perform
- Stand in midriff- to armpit-depth water with feet hip-width apart, knees slightly bent, and arms relaxed under the surface.[attached_file:42]
- Walk forward for 8 to 10 slow steps, focusing on a soft heel-to-toe action and maintaining upright alignment.
- Pause, then walk backward for 8 to 10 slow steps, gently pushing the water with the feet while keeping the chest lifted.
- Repeat forward and backward walking, then add 8 to 10 side steps to the right and left, keeping feet shoulder-width apart for stability.
- Complete 3 to 4 rounds of the forward, backward, and side steps, resting as needed while maintaining control of posture.
Key Execution Cues
Remember: Keep eyes forward, steps small, and the core lightly
engaged; let the water slow you down rather than fighting it.
Safety & Precautions
Important: Use extra caution with high fall-risk participants; keep
movements slow and within a comfortable range.
Additional Safety Notes: Avoid quick turns; encourage use of the wall for support if balance feels unsteady.
Exercise Modifications
Make it Harder (Progressions)
Narrow the stance slightly, add gentle arm patterns, or increase the number of steps per direction.
Make it Easier (Regressions)
Perform fewer steps in each direction, keep one hand on the wall, or use only forward and backward walking.