Table 3 Detailed description of the DNS training Program using inertial water loads

Warm-up (5 min)

Dynamic Stretching

Main Exercise (50 min)

1.Breathing

1 ~ 4

1

Learning and practicing diaphragmatic breathing at rest (lying, sitting)

5 ~ 8

2

Practice to Maintain diaphragmatic breathing during maintaining Basic DNS Positions Statically

9 ~ 12

3

2 + Various movements of single arm or single leg

2.Baby rock

1 ~ 4

1

Maintaining static movement and focusing on diaphragmatic breathing, Moving both hands at the elbow and shoulder joints in different planes of motion

5 ~ 8

2

Practice to Maintain diaphragmatic breathing during maintaining Basic DNS Positions Statically

9 ~ 12

3

Moving one arm and one leg (on the same or opposite side of body) simultaneously in two different planes of motion

3.Rolling

1 ~ 4

1

Short rolling to the right and left. Being fixed in rolling sideways with short range (three diaphragmatic breathing)

5 ~ 8

2

1 + Movement of one arm and one leg (on the same or opposite side of body) simultaneously in different planes of motion

9 ~ 12

3

Combining Rolling and Side Lying

4. Oblique sit &

5. Aquabag Sitting

1 ~ 4

1

Maintaining static movement and focusing on diaphragmatic breathing Arm movement in different planes of motion

5 ~ 8

2

1 + lifting the hip and holding it above the ground

9 ~ 12

3

Combining Oblique Sit and kneeling using aquabag

6. Aquabag Tripod

1 ~ 4

1

Maintaining static movement and focusing on diaphragmatic breathing Arm and leg movement in different planes of motion

5 ~ 8

2

1 + Being fixed in Tripod position

9 ~ 12

3

2 + lifting Aquabag Around the thighs / legs

7. Aquabag Kneeling &

8. Aquabag High kneeling

1 ~ 4

1

Maintaining static movement and focusing on diaphragmatic breathing

Arm movement in different planes of motion

5 ~ 8

2

Arm movement in different planes of motion using aquabag

9 ~ 12

3

Knee extension + Arm movement in sagittal plane using aquabag

9. Aquabag Standing

1 ~ 4

1

Learning and practicing diaphragmatic breathing at standing position

5 ~ 8

2

Practice to Maintain diaphragmatic breathing during maintaining Basic DNS Positions using aquabag

9 ~ 12

3

Practice to Maintain diaphragmatic breathing during maintaining DNS Positions using aquabag

Cool-down (5 min)

Static Stretching