Home Pool Noodle Instructions for Neck & Low Back

1) The small noodle goes under the centre of your neck and the longer one goes just above the bumps on the back of your hips. Ideally, you want to do this lying on the floor but if it is too uncomfortable you can try starting by lying on a mattress. Also, having your knees bent is usually more comfortable.

2) A bit of discomfort is okay during your session, but it should not be painful. If you experience any pain, do not "push through." When you stop, always roll off to the side rather than trying to sit straight up. It is sometimes easier if you remove the noodles before rolling to the side.

3) For your FIRST time on the pool noodles, do not go more than 5 minutes ... even if it feels good. You don't want to do too much too soon.

4) If you feel fine the next day after your first session, you can increase your time by a minute or two. Just assess how you are feeling during and after. Think of it as a marathon instead of a sprint. Slow and steady is better than doing too much.

5) You want to work toward an initial goal of 8-10 minutes because the ligaments and general structure of the spine will not change until you reach a minimum of 8 minutes.

6) Be cautious because as your neck starts to curve forward your spinal cord will also relax which calms the body. You DO NOT want to fall asleep on the pool noodle (trust me, I have done that and after a 45-60 minute nap, I could barely move my neck for 2-3 days afterward!)

7) As you are able, you can increase the time to around 20 minutes if you wish, but just do it slowly and to your tolerance.

8) You can use the pool noodles every day if you want. I typically recommend aiming for 5 times per week because life gets busy and you might miss a day. If you do miss a day, don't stop completely, just pick it up the next day and keep going. Aim for consistency rather than perfection.