WATER BALANCE CIRCLE AND WEIGHT SHIFTS
Combine social circle walking with controlled weight shifts to train balance and coordination in a group setting.
How to Perform
- Form a loose circle in waist- to chest-deep water so each participant has room to step comfortably in any direction.
- Walk clockwise around the circle for 1 to 2 minutes with small, slow steps while maintaining upright posture and light conversation.
- Stop and perform 8 to 10 gentle weight shifts forward and back, then side to side, feeling the feet stay grounded as the body leans slightly.
- Walk counterclockwise for another 1 to 2 minutes, then repeat the series of weight shifts, encouraging participants to feel the water support.
- Complete 2 to 3 full rounds of walk–shift–walk–shift as tolerated, monitoring for fatigue or loss of control.
Key Execution Cues
Remember: Keep steps small and controlled; imagine the water
helping catch you as you shift weight in different directions.
Safety & Precautions
Important: Use extra supervision for high fall-risk or very
deconditioned participants; keep circle spacing generous.
Additional Safety Notes: Discourage sudden stops or playful pushes; place participants with poorer balance closer to the wall or leader.
Exercise Modifications
Make it Harder (Progressions)
Add gentle heel-to-toe walking segments or have participants briefly narrow their stance during weight shifts.
Make it Easier (Regressions)
Keep stance wide during shifts, reduce walking time, or allow participants to hold the wall instead of joining the full circle.