17 May 2026

Deep Water Hip & Chest Openers

Bad daily habits like arched sitting or not moving enough can cause your chest and hips to become tensed and restricted without you even noticing. These bad life choices can even cause serious health problems like breathing difficulties or migraines. But the good news is that it's never too late to fix your posture. And while you can do basic chest and hip opener exercises at home, the aquatic version is safer, more effective, and more enjoyable to execute.

The chest and hip openers is a two-in-one exercise for flexibility and posture. Unlike on land, performing this exercise in the pool is weightless, without harsh jumping or unnecessary sweating. This supportive setting allows you to work your hips and chest simultaneously in one exercise.

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Hip & Chest Openers: the Arms Combination

Close your arms in front of your chest
Close your arms in front of your pelvis
Close your arms by your sides
Close your arms behind you

The hip and chest openers are performed with opposite arms-legs movement to prevent sinking. In this series, you will push the arms in four different angles while keeping the leg abduction at the same level.

Video: Hip and Chest Openers in the Pool

Front Arms

Close your arms in front of your chest as you push your legs out. If you feel your body moving backward, push harder when you open your arms.

Deep Arms

Close your arms in front of you, but as deeply as you can.

Side Arms

Bring your arms down by your sides, touching the side of your legs every time.

Combined Hip and Chest Openers

This movement combines all the arm angles into one seamless exercise.

Arms Behind the Back

Put your arms behind you, but without straining your shoulders. Keep a comfortable range of motion and touch your hands behind your back if you can.

Always stay safe. If you feel discomfort or pain in your hips and shoulders, stop immediately. Your legs and arms should not spread beyond their safe zones. Any uncomfortable strain means you've pushed too hard.