If you’ve ever felt stiffness in your hips, knees, or shoulders, you know how limiting it can be. But did you know that your hands play a big role in how your body moves? By understanding the hand-hip connection, you can unlock greater mobility, reduce tension, and build strength—all with simple, targeted movements in the water.
Step 1: Awareness – Feel the Water’s Support
Water naturally guides and supports your movements, helping you move more freely without strain. By paying attention to how your body responds, you’ll better understand where you hold tension and how to release it.
Step 2: Focus – Adjust for Maximum Results
Making small adjustments in how you move can completely change your results. One of the best ways to practice this is with the Bow and Arrow exercise, a favorite in my classes for its ability to engage the core, improve hip mobility, and strengthen the whole body.
How to Perform the Bow and Arrow
This movement may look simple, but when done with focus, it activates your core, enhances hip rotation, and improves overall mobility.
1️⃣ Start in a staggered stance with your left foot forward.
2️⃣ Reach your right arm behind you to six o’clock.
3️⃣ Sweep your arm forward to twelve o’clock, moving slowly and with control.
💡 Key Tip: Watch Your Hips!
- As you reach back, feel how your hips naturally rotate.
- Keep your shoulders stacked over your hips to protect your lower back.
- Use your belly button as a guide—as your arm moves, rotate your core toward three o’clock, then return to twelve.
This small shift turns a simple arm movement into a full-body exercise, working your core, hips, and shoulders all at once. And because the water provides resistance, you’ll build strength without added strain. It’s standing ab training at its best!
Enhance Your Results with Small Hand Buoys
The Bow and Arrow can be done with or without equipment, but adding small hand buoys gives an extra challenge while keeping movements controlled and joint-friendly. These lightweight buoys provide just the right amount of resistance to strengthen your muscles while maintaining fluid movement in the water.
That’s why the Bow and Arrow is a key part of my new workout, Hand Buoys: Hip, Knee, and Shoulder Mobility. After warming up and strengthening both your upper and lower body, you’ll move into this powerful mobility sequence, leaving you feeling strong, stable, and pain-free.
Try a Segment from the Workout
Here’s a sneak peek at what you’ll experience:
✅ Bow and Arrow (Right)
✅ Jack (legs) + Tuck and Press (arms)
✅ Bow and Arrow (Left)
Take the Next Step Toward Your Best Hip-and-Shoulder Mobility
Ready to take your mobility to the next level? Try our Hip & Mobility Pack—a targeted program designed to enhance flexibility, stability, and strength for a smoother, more comfortable stride.
Purchase the Hip & Mobility Pack now!
