STANDING NEUTRAL SPINE WALK
Reinforce neutral spine posture and gentle core engagement during slow walking in shallow water.
How to Perform
- Stand in midriff- to chest-deep water with feet hip-width apart and arms relaxed under the surface.
- Find neutral spine by gently engaging the abdominals, lifting the rib cage, and keeping the pelvis between full tuck and full arch.
- Begin walking forward slowly, placing the whole foot down each step while maintaining the same trunk position.
- Continue for 1 to 2 minutes, then turn and walk back, keeping shoulders level and avoiding twisting the torso.
- Pause, reset neutral spine, and repeat for an additional 1 to 2 minutes as tolerated.
Key Execution Cues
Remember: Imagine a string lifting the crown of the head, keep the
belt line level, and let the legs move under a steady torso.
Safety & Precautions
Important: Modify for severe balance deficits by adding wall
support; avoid for uncontrolled dizziness until medically cleared.
Additional Safety Notes: Stay in a depth where feet feel secure, avoid sudden turns, and rest if fatigue leads to loss of posture.
Exercise Modifications
Make it Harder (Progressions)
Increase duration, add gentle side-stepping while holding neutral, or incorporate small arm sweeps under the water.
Make it Easier (Regressions)
Shorten walking time, slow the pace, or keep one hand lightly touching the wall for feedback.