If someone told you that a squat could ease neck pain and retrain your shoulders, you might think they misunderstood basic anatomy. But here’s the truth:
A squat—done the right way—can do exactly that.
The reaching squat is a powerful full-body movement that uses your arms, hips, and spine to restore ease and mobility—not just in your legs, but in your neck and upper back. It’s a perfect example of how whole-body movement rewires the system, helping your body move better and feel better.
Let’s take a closer look at how this simple squat works across three environments—shallow water, deep water, and on land. Each one offers its own unique benefits for posture, shoulder function, and neck tension relief.
Shallow Water: Reaching with Resistance
Shallow water is the perfect place to start. It provides buoyancy, resistance, and safety, making it ideal for people managing pain, stiffness, or limited mobility.
Here’s how to do it:
- Stand with feet shoulder-width apart.
- As you squat down, reach both hands forward, palming the water.
- As you rise, press your hands behind you.
What’s happening:
- As you reach forward, this activates the muscles on the front of the shoulders.
- As you press back, you target the back of the shoulders.
This mirrors how your neck lengthens and shortens throughout the day. The gentle resistance of the water enhances awareness and control—allowing you to retrain your posture without force or strain.
Deep Water: Strengthen to Support the Neck
Take the same movement pattern into deep water, and now you’re tapping into a whole new level of support and challenge.
In deep water:
- Your knees float upward as you squat.
- Your hands press down—using just your palms or adding hand buoys for more resistance.
This activates the muscles that stabilize your shoulders, spine, and upper back—especially those that get neglected when we sit too long or round forward (like the lower traps, rhomboids, and serratus anterior).
It’s more than just mobility. This version of the reaching squat becomes targeted strength training. You’re building the postural endurance that helps keep the neck relaxed and supported all day long.
On Land: Your Kitchen Counter for Support
No pool? No problem. You can get the same benefits right at your kitchen counter.
Here’s how:
- Stand facing the counter and place your hands lightly on the surface.
- As you squat, reach your hips back like you’re sitting into a chair.
- As you stand, press gently through your hands.
The counter provides balance and feedback, allowing you to include the shoulders and spine without needing to go overhead. You’ll feel the spine lengthen and the upper body reset—just like it does in water.
Why This Works
When you do a reaching squat—whether in water or on land—you’re not just working your legs.
You’re syncing your arms, hips, and spine in one fluid, functional movement.
This type of motion is what your body does all day long—when reaching into the back seat, bending to pick something up, or even getting out of a chair. That’s why the reaching squat is so powerful. It trains your body to move better in real life—not just in exercise.
It’s not about forcing change. It’s about inviting it, gently and consistently, through movement that feels good.
Want to move better with less effort?
This movement is just one of many from the Wavemakers® 6-7 Formula, our proven approach to functional, feel-good fitness. Whether you’re dealing with neck pain, shoulder stiffness, or just want to stay strong and independent, reaching squats are a simple tool with powerful results.
Explore more water workouts that work →
