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How to Use WaterBow — Setup, Safety & Beginner Basics

WaterBow is designed to make movement feel natural, enjoyable, and safe — even if you haven't exercised in years.

This guide gives you everything you need to set up your WaterBow, begin safely, and feel confident from your very first session.

💧 How to Set Up Your WaterBow

Step 1 — Fill With Water

Choose the amount that feels stable and comfortable:

• 0.5 liters (17 fl oz) — easiest, perfect for beginners
• 1.0 liter (34 fl oz) — balanced and moderate
• 1.5 liters (51 fl oz) — most dynamic and challenging

Step 2 — Choose a Comfortable Space

You'll need enough room to move the WaterBow freely around your body — a minimum of 6 feet × 6 feet (about 2 meters × 2 meters) works well.

Good options include:

• Living room
• Bedroom
• Patio
• Garden

Flat, non-slip flooring is ideal.

Step 3 — Footwear: What We Recommend

WaterBow works beautifully barefoot, allowing:

• Better balance
• Natural foot activation
• More control
• Smoother movement

But if you feel safer with shoes, light training shoes are absolutely fine.

Step 4 — Hold the WaterBow Correctly

Simply follow the hand placement shown in your guided video sessions.

There is no need to adjust grip width on your own — the videos show the correct form.

💧 Safety & Beginner Tips

✔ Start With Our Guided Videos

Your guided videos demonstrate:

• Correct posture
• Correct hand positions
• Safe tempo
• How to move with the water
• How each phase works

This ensures a safe and enjoyable start.

✔ Move Slowly at First

Let the water guide you naturally.

Your stabilizers will activate automatically — no need to force anything.

✔ Use a Chair or Stability Ball If Needed

Beginners, seniors, or users with balance challenges can:

• Start seated on a chair or stability ball (also called a yoga ball or exercise ball)
• Transition to standing later
• Use a chair for light support if required

✔ Listen to Your Body

If anything feels uncomfortable, reduce water amount or slow down.

✔ Medical Note

Consult your doctor if you have a medical condition, chronic injury, dizziness, or recent surgery.

💧 Your First Sessions: What to Expect

Start with our onboarding video.

Before jumping into full sessions, we recommend watching our welcome video where we:

• Introduce you to WaterBow
• Show individual moves slowly with clear explanations
• Help you understand the foundations before your first full session

Don't overdo it — especially in the beginning.

Because of the WaterBow multiplier effect, your body is working harder than it feels. It's easy to do more than you realize.

You may experience some muscle soreness the following day — this is completely normal, especially if you haven't done any type of movement in a while. This is a healthy soreness that shows it's working. Your deep stabilizer muscles are waking up!

Most users begin with:

• 15–20 minute sessions
• Every second or third day
• Around 3× per week

Common early improvements:

• Reduced neck and shoulder tension
• Easier movement
• Better posture
• Relief in chronic lower-back tightness
• Calmer mind (thanks to the water sound)
• A sense of "lightness" in the body

This is the WaterBow multiplier effect working in your favor.

💧 Your First Guided Video (During MVP Launch)

Your WaterBow includes access to a 4-week beginner journey via simple YouTube links.

Includes:

• 10–20 minute guided sessions
• A structured weekly plan
• Gentle progressions
• Foundations of posture and alignment
• Training in how to move with the water
• Basics of strength + mobility
• Ongoing updates during MVP

Watch anytime on phone, tablet, laptop, or smart TV.

💧 How to Progress Safely

When you feel ready, you can progress by:

• Increasing water amount
• Leaning deeper into stretches
• Sinking deeper into squats or hip movements (without pressure)
• Exploring more dynamic guided phases
• Adding an extra session each week
• Practicing balance movements once you're comfortable

WaterBow adapts to your confidence and your body — not the other way around.

💧 In Summary

WaterBow is:

• Simple to set up
• Beginner-friendly
• Naturally safe
• Joint-friendly
• Effective for pain relief
• Calming and enjoyable
• Ideal for all fitness levels

And it teaches your body to move better — one gentle session at a time.