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Good posture is essential for muscular balance and optimal physical performance. Unfortunately, for many people, bad posture has become a major issue. To combat bad posture, water exercises are an excellent solution, since the water supports your body, allowing your joints and spine to remain in the proper alignment. Here are the 4 best water exercises to improve bad posture.

1. Wall Squats

Wall squats are a great way to strengthen lower body muscles, improve posture and balance. To do a wall squat, stand in chest-deep water and face a wall. Place your hands on the wall, with arms parallel to the floor, and extend one leg out straight in back. Push with your arms while slowly squatting down, sliding down the wall until your hips are at a 90-degree angle. Hold for a few seconds, and then slowly return to the standing position.


Wall squats can also be done with a ball or a noodle for added resistance. You can also do a curtsy squat, a modified version of the wall squat, by slowly bringing one leg out to the side and then squatting down.

2. Heel Walk

The heel walk is an exercise that focuses on improving posture and hip stability. Stand in chest-deep water and walk sideways, putting the heel of one foot down first and then rolling the rest of the foot onto the floor. Take small steps and rotate your feet in a circular motion. Repeat 10-15 steps in each direction.


Heel walks can be done with a floatation device placed in front of the body. This helps to further stabilize the hips and also adds resistance to the movement. You can also do a modified version of the heel walk, using a big step forward and back with each foot.

3. Arm Squeezes

Arm squeezes are an excellent way to improve shoulder mobility and posture. Stand in chest-deep water, with elbows bent and fingers pointed forward. Squeeze your shoulder blades together and move your arms apart, making an upside-down “V” shape, then return your arms to the start position. Do this 10-15 times.


Arm squeezes can be done with resistance bands or a pool floatation device. You can also do a modified version of the arm squeeze, by standing sideways and reaching forward with one arm and then pulling your arm back.

4. Overhead Press

The overhead press is an excellent exercise for improving shoulder stability and posture. Stand in chest-deep water with arms straight out in front and hands clasped together. Thrust your arms up and outward and slowly lower them back down. Repeat 10-15 times.


Overhead presses can be done with a weighted vest or a pool floatation device. You can also modify the overhead press to work on chest muscles by pressing your arms straight up and out.

People Also Ask

Can water exercises improve posture?

Yes, water exercises such as wall squats, heel walks, arm squeezes and overhead presses help to strengthen and stabilize muscles, improve balance and posture.

What are the benefits of water exercises?

The main benefits of water exercises are improved balance and posture, increased joint mobility and muscle strength, reduced stress and improved cardiovascular health.

What pool exercises are best for bad posture?

Wall squats, heel walks, arm squeezes, and overhead presses are all great exercises for bad posture.

Can water exercises help relieve back pain?

Yes, water exercises help improve posture, which in turn helps to reduce back pain and discomfort.

Is swimming good for posture?

Yes, swimming is an excellent way to improve posture and build muscle, as well as providing a low-impact option for getting fit.

Final Words

Water exercises are a great way to improve bad posture and maintain correct posture. By combining these four exercises and incorporating them into your workout, you can improve your posture while strengthening your body. Doing water exercises can also help reduce stress, improve joint flexibility and muscle strength, and increase overall fitness.