Recovering from a shoulder injury takes time. Once your doctor has cleared you to exercise, you may find aquatic exercises beneficial. A study published in April 2000 in the "Journal of Orthopaedic and Sports Physical Therapy" found that aquatic exercises helped the participants regain their muscle motion more quickly than other types of exercises. To exercise in the water, you simply need a bathing suit and access to a pool.
Lift and Press
When performing exercises to strengthen your shoulder, the Ohio State University Medical Center advises keeping your "spine in a neutral position" by standing with your feet shoulder-width apart and keeping your abdominal muscles tight. The lift and press both strengthen your deltoid muscle, which is the muscle that wraps around your upper shoulder. Stand in the pool with your hands by your thighs and palms open. Slowly raise your arms directly in front of you until they are parallel to the pool floor. Lower your arms and repeat. Start the second lift with your arms outstretched on either side of you and your hands just under the surface of the water. Bring your arms in front of your chest until your palms touch. Return your arms to the starting position and repeat.
Arm Circles
Arm circle exercises stretch your shoulder muscles and help you regain full range of motion. Stand in the pool and extend your arms directly in front of you with your hands six to eight inches below the surface. Keeping your arms straight, make small circles with your hands in both directions. Repeat each direction 10 times. Keep your movements slow and deliberate. Perform side arm circles by holding your arms directly out from your sides and your palms facing forward. Move your arms in large circles in both directions. Keep your hands and arms below the water's surface. Repeat 10 times.
Cross and Squeeze
The cross arm exercise stretches your shoulder muscle when you gently hold the final position for eight to 10 seconds. Begin by standing in chest-deep water and extend your arms out from your sides. Keep your left arm still and bring your right arm in front of your chest until you touch your left forearm. Hold the position and move your right arm back. Repeat five times on each side. The shoulder squeeze strengthens your scapula, or shoulder blade. The scapula works in conjunction with with your rotator cuff to stabilize your shoulder. Stand straight and tall in the water with your legs shoulder distance apart. Keep your arms loosely by your sides and squeeze your shoulder blades together. Hold for four seconds, then release the position. Repeat several times. Next, squeeze your shoulders forward towards your chest.
References
- "Journal of Orthopaedic and Sports Physical Therapy"; Shoulder Muscle Activation During Aquatic and Dry Land Exercises in Nonimpaired Subjects; Kellly, Brian T.; 2000
- Ohio State University Medical Center: Aquatic Exercises: Upper Body Strengthening
- University of Washington: Water Exercises
- University of Michigan: Hypermuscle: Muscles in Action
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