SUPPORTED WATER MARCH
Introduce safe upright gait in water for participants with significant mobility or balance limitations.
How to Perform
- Stand in water between waist and mid-chest depth while holding the pool rail or wall with one or both hands.
- Align ears, shoulders, hips, and ankles, gently engaging the abdominal muscles for support.
- Lift one knee a short distance as if marching, then place the foot back down with a flat, stable contact.
- Alternate legs in a slow, rhythmic marching pattern while maintaining continuous light support from the wall or rail.
- Continue for 1 to 3 minutes, resting as needed while keeping both feet securely grounded between bouts.
Key Execution Cues
Remember: Move slowly and smoothly, keep the chest lifted, and let
the water support you rather than forcing speed.
Safety & Precautions
Important: Best for individuals who can stand with support; avoid
for those unable to maintain upright posture even with the wall or rail.
Additional Safety Notes: Remain close to the wall or rail, avoid quick turns, and stop if dizziness, shortness of breath, or increasing pain occurs.
Exercise Modifications
Make it Harder (Progressions)
Reduce hand support to fingertips, slightly increase knee lift, or add very gentle side steps between marches.
Make it Easier (Regressions)
Use both hands for firm support, keep knee lifts very small, or shorten each marching interval.