090 Anchored Stabilization Work
Anchored UE (Upper Extremity) Challenges
Water Depth: Chest deep
- Start with a wide anchored stance
- Choose a gentle hand shape to start (slicing through the water with a narrow hand)
- Explore the options given: turning imaginary skipping ropes, stirring pots, swinging an imaginary baseball bat / tennis racket or golf club; matador / reverse matador
- Maintain Power Posture with your neck relaxed and shoulders down
- Engage the pelvic stabilizers and core throughout
- Maintain regular breathing
- Review hand shape options to increase / decrease intensity
- Hands can be parallel or together, depending on comfort of the shoulders and neck
- Speed and range of motion will affect work intensity: go faster if you wish, but do not sacrifice technique or aggravate pain
Exercise Considerations / Contraindications:
- Monitor comfort / pain throughout these movements as well as post-exercise.
- Start with less than you think you can do, and progress from there.
- If the exercise hurts, modify intensity options or stop doing the exercise (if a comfortable option cannot be found).
- Avoid chilling, since this amplifies muscle tension / pain.
- In cooler pools, do a thorough warm up; intersperse anchored stabilization exercises for short intervals between more vigorous cardiovascular exercises; wear appropriate water clothing.