Deep Water Circular Jacks
Deep Water Circular Jacks demand precision, control, and coordination to execute correctly, so the movement may feel a little odd at first. However, once you get the hang of it, it will become smooth and natural. The key is to start slow and gradually pick up the pace. This deep water exercise is packed with benefits waiting for you. So put on your floating belt, and let's begin.
PS: If you have any shoulder injury or other limitations, consider modifying your movement after consulting your physician.
Warm up before you start, especially your shoulders. Exercises like Deep Aqua Splits and T-Press are ideal to prepare your shoulder joint to move through a wide range of motion. Small side circles are also fantastic to activate the muscles before making those big cirlces. You can also practice the full movement in the shallow end first, to get familar with the movement. If you don't have aqua belt, use a pool noodle between your legs to sit on and relax.
The key focus of this exercise is on the shoulder rotation and the muscles this move activates. The role of the legs is mainly to stabilize your position and keep your head from sinking. Core engagement is crucial, it keeps you in the right posture throughout this exercise.
How to Perform
- Start in a T pose, while floating with your aqua belt in deep water. Keep your legs together and your body upright.
- Perform big arm circles, down to touch your thighs and then bring arms up at shoulder level again.
- Be mindful of your range of motion and avoid any uncomfortable moves.
- You can repeat the arm movement in the opposite direction.
Breathing
Alywas exhale as you bring your arms down and inhale on their way up.
Muscles Worked
This exercise mainly targets deltoid and upper back muscles. Other muscles like abs and chest also engage to keep you balanced and afloat.
Benefits:
- Great for building movement awareness, coordination and body control.
- Improves shoulder mobility.
- Strengthens your upper body muscles, especially shoulders and back.
- Easy on joints because it's done without touching the floor
Check Out More Related Exercises
Copyright ©Aqua-Exercises.com 2014 all rights reserved