SCW Tidal Waves

by Cheri Kulp

They come in bright colors; some are thick or thin, and people love to float on them? Do you know what I’m referring to? You guessed it, a water noodle. A favorite among pool enthusiasts. Another beloved type of aqua equipment is the hand dumbbell. These fun and useful water exercise devices are made of buoyant material allowing them to stay on top of the water. Simple yet versatile, these two pieces of equipment lend themselves to creative use for water exercise. Not only do they float, but they also offer additional resistance during movement for strength training as well as balance work. Inspiration for noodle and dumbbell use can come from many sources including traditional strength training, Yoga, Pilates, and your own creativity. An understanding of their properties and appropriate application in water will help exercise instructors in using these tools most effectively.

Properties of Noodles

Water noodles are made of a foam substance which is less dense than water, making them float. Pushing the noodle down under the water creates resistance because of its tendency to buoy up. This is the opposite concept of using gravity on land to maximize resistance of free weights. The shape of the noodle is also important. It has a long-lever shape that adds to its versatility. Changing the hand position on the noodle can affect the intensity of an exercise creating a wide variety of positions. The density of a noodle can also affect its use. Some are thin, light weight and easy to push under the water. Others have a bigger diameter, more rigid construction and offer maximal buoyancy. Depending on the user, noodles can be adjusted to accommodate exercises, fitness and skill level. This simple piece of equipment offers more than meets the eye.

Properties of Aqua Dumbbells

While aqua dumbbells hold all the properties of a noodle listed above, there is one main difference which should be mentioned. Dumbbells typically come in pairs, with a sturdy plastic hand grip covered with a soft neoprene-like material. They also come in a variety of sizes, with either the diameter or thickness changing.

The key to choosing the correct piece of buoyant equipment is posture. When using either a noodle or dumbbell, make sure the user is positioned properly, with the ears over the shoulders over the hips. If the shoulders start to rise, then the equipment is too dense not allowing for upper torso relaxation. It’s always a good idea to have size and grip choices. As an instructor, take note of the sizes and densities your students grab. Suggest alternatives if poor posture is noticed.

Positions for Exercise

Noodles and dumbbells can be used in a wide variety of positions depending on their construction and size.

Hand-held: One of the easiest and most kinesthetically accessible positions is hand-held in front of the body. This position allows most people feel relatively successful. They can see and control movements fairly well. Likewise, a one-hand-held position is also easy for most exercisers to master. Repositioning the hand-held dumbbell or noodle behind the back is a bit more challenging because of its higher demand for core stabilization and lack of visual awareness. Participants using either piece of equipment in this position will need to be reminded often to maintain postural control and alignment with shoulders down and core engaged.

Under-arm: A second position for holding the noodle/dumbbells is under the arms. Under-arm position allows the hands to be free for other movement and to rest from hand-held positions. Most participants feel relatively secure and safe in this mode. Putting the noodle/dumbbell under one arm can be used for asymmetrical movement that challenges the core.

Straddle: Freedom of movement is easily attained in straddle position since holding the noodle is not necessary. The buoyancy of the noodle can offer a challenge to exercisers when attempting to position the noodle in straddle. Try this: Hold an end of the noodle with one hand and thread it under the opposite knee. Then push the noodle down with both hands and center it between the legs along the mid-line. Lateral balance is not difficult to attain and suspended movement is supported. Be sure the noodle in front of the body is under chin height. This will help with maintaining balance. While it is not possible to straddle a dumbbell, one or both can be placed between the legs just above the knees producing similar results, with the hands free.

Under one knee or both knees: Thread or place the equipment under one knee to challenge balance, increase hip ROM and offer an asymmetrical position to test core stability. Placing the noodle/dumbbell under both knees in a suspended seated position is an advanced position suggested only for competent swimmers. Under both knees really tests student’s core stability.

Noodle ONLY options:

Swing: Skilled water exercisers can easily position the noodle under the buttocks in a suspended seated position, like sitting on a swing. This position can be a balance challenge for some but valuable for those trying to improve core strength.

Under one foot or both feet: Place the noodle under one knee and then push the noodle down in the center to position under one foot. This asymmetrical positioning challenges balance and the core. Perform leg swings with the noodle foot, stomps, kick and retrieve, leg circles, etc. Always remember to change sides and perform equal movement on the opposite leg/foot. Putting both feet on the noodle in a wide position can allow for suspended reverse squats and slanted reverse squats. Balance is greatly challenged in the two-foot position.

Double noodles: Using two noodles at a time can be fun and challenging but also expensive and demanding of space. Consider introducing double noodle work to small groups or personal training clients when supervision is maximized. Double noodles can be used in hands and under arms, knees and feet. Also, using a noodle behind the back and another under the knees allows for a reclining position useful for abdominal exercises and relaxation. Your only limitations are your own imagination and safety concerns.

Considerations

The integrity of both tools affects how they can be used for water exercise. A buoyant, damaged, water logged, stiff, unstable or large diameter noodle/dumbbell will change the effectiveness. Use equipment that is in good condition, not damaged (especially bitten). If the outside surface is marred in any way, it will absorb water and become heavy and not buoyant. Of course, water-logged material can be used as a piece of drag equipment. For example, simulated tennis swings with a heavy noodle will maximize the water’s resistance – and it’s really difficult! New noodles can be very stiff when first used. They will soften over time. To help maintain the effectiveness for exercise classes keep a separate stock of noodles/dumbbells just for fitness classes. Put them in a private area and have a public-only container that everyone can use, anytime.

Fun and Games

Both noodles and dumbbells offer a great way to connect participants without requiring them to touch each other. They can be used for partner activities, group activities, races, and relaxation.

The ideas are endless when it comes to incorporating water noodles and aqua dumbbells into a class. Just keep in mind the participants using the equipment when it comes to planning. Make sure to help them choose the correct size and density of the buoyant tools. Keep an eye on posture and stability and don’t be timid when it comes to offering them another option. They will thank you. Have fun experimenting and discovering interesting ways to challenge, entertain, and connect with your students.