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Nautical Noodle Workout

Posted on Jul 03, 2018 by Hilton Head Health








When you think of working out, the gym is usually the first place that comes to mind. A pool workout like this Nautical Noodle with Judy can be just as effective. Instead of machines and free weights, the water provides great resistance with less stress to your joints. This low-impact pool workout also makes it possible for people who are dealing with a chronic disease, such as arthritis, to exercise and improve their joint range of motion without worsening the symptoms. This routine can be done in the deep end of any pool for an impact free workout!

 

 

Side Stretch (Warm-up)

2 on each side

Difficulty: Beginner

Start with your feet shoulder-width apart, knees slightly bent and push your noodle down into the water with one arm. Reach up with the other arm and slightly lean to one side stretching your obliques. Repeat on the other side.

 

Noodle Jog

8 reps

Difficulty: Beginner

Start with a light jog while holding the noodle out in front. Next, incorporate your arms by pushing out and pulling in. Keep your core tight as you jog and push the noodle out.

 

Hoedown Jog

8 reps

Difficulty: Beginner

Start with your legs by bringing your knee out to the sides. Next, incorporate your arms by pushing the noodle down into the water.

 

Jumping Jacks

8 reps

Difficulty: Beginner

Start by making a rainbow/arch with your noodle. Pull the ends of the noodle down into the water; you want to feel resistance. Then incorporate your legs with a jumping jack. If you'd like to challenge yourself a bit more, criss-cross your legs to increase movement and resistance for your lower body.

 

Cross-country Skiing

8 reps

Difficulty: Beginner

Keeping the noodle in the rainbow/arch position with the ends of the noodle in the water, alternate lunging with your legs. With your arms, push one arm out and the other arm in, mimicking a skiing motion.

 

Side Noodle Hop

Across width of pool

Difficulty: Intermediate

Start with the noodle in one hand and extend your arm to the side. Lean in the direction of the noodle, bring your knees up, tucking them in towards your torso. Then drop your knees slowly to work your core. Repeat across the wide of the pool in one direction. Repeat in the opposite direction across the pool by switching the noodle in your other hand.

 

Quad Stretch (Cooldown)

2 on each side

Difficulty: Beginner

Start by extending the noodle out with one hand. With the other hand reach down and grab your foot. To stretch your left quad, grab your foot with your left hand and hold the noodle in your right hand. Use your core and the noodle to keep your balance as you lean forward. Hold the stretch for about 10 seconds and repeat on the other side.

 

 

 


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