Floating on the back
The child stands in chest-deep water and leans backward with arms stretched out to the sides. Then, they lift their feet off the bottom and float on their back. This position is held for at least five seconds. This exercise primarily helps develop the two core elements: water acclimation and floating.
Preparatory exercises
With aid - swimming mat
Use a mat or a pool noodle. Your child lies on the mat, hips up, chin back; once barely any weight presses on the lower back, slowly pull the mat away. Alternatively, hold a noodle under the armpits behind the back: arms stretched out to the sides, hips pushed up — the noodle supports the upper back and shoulders, making the hip lift slightly harder.
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With human assistance
Support your child in the back float with both hands — one on the upper back, one on the lower back — and gradually reduce your assistance until none is needed. The main goal is to eliminate the pressure on the hand at the lower back. Instruct your child to tilt their chin back, guiding it gently if necessary: correct the chin first, then have them push the hips upward, as the two are interconnected.
Land exercise
Do this together on land or in shallow water. Stand upright, legs closed, arms at the sides. Raise the arms sideways into a T-shape, push the hips forward in a slightly exaggerated way, tilt the head back and look up. Hold for at least five seconds while your child follows step by step. Emphasize the forward-pressed hips and the tilted-back chin — both crucial for the following core exercise.
Christmas tree
This exercise focuses on practicing correct posture while standing. It works best through demonstration. First, stand straight, then move your legs shoulder-width apart. Finally, raise your arms. The child should imitate each step. Hold your breath visibly for five seconds. This exercise may seem very simple, but it helps your child understand correct posture better. For children, it’s easier to copy upright posture when they see it demonstrated.
Common mistakes
Chin and hips down.
The unfamiliar back-floating position often makes children curl up and try to sit upright, or lean back only hesitantly to keep water out of their nose. This makes floating harder. The chin and hips must stay down, so focus on building trust in their own buoyancy through the previous exercises.
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