❯❯ 4 ARM EXTENSIONS
This move strengthens your shoulder muscles and tones your upper back.
WHAT TO DO
❯ Move to where the water is deep enough to reach your shoulders. Straddle your pool noodle.
❯ Stretch your arms out to the side with your palms on the surface of the water. ❯ The way you hold your hands has an impact on the resistance levels of this exercise:
✱ EASY Fingers are splayed out.
✱ ✱ MODERATE Fingers are held tightly together.
✱ ✱ ✱ HARD Cut a pool noodle into two pieces of about 15 to 20cm each to use as dumbbells.
❯ Keep your shoulders back and away from your ears, and push your arms down to your sides. Remember how important it is to engage your core, as this will help you balance.
❯ Bring your arms back to shoulder height and repeat. ❯ Remember to breathe, exhaling when you push down, inhaling when you draw your arms back up.
❯ Aim to do two sets of 15 repetitions, and apply the 4:8 second ratio. That means holding for 4 seconds before pushing down for 8 seconds.