Aquatic exercises can provide you with a non-jarring way to increase muscle strength, relieve joint pain and rehabilitate injuries. Whether you're in your own pool or at the gym, there are an endless number of exercises that can help numerous muscles and joints in your body. The following shoulder exercises should all be done in water no higher than shoulder height, and for a total of five sets at 30 seconds each.
The Front and Rear Extension
This exercise can be done with or without an aquatic dumbbell. Begin by standing straight up in the pool with your hands down at your sides, arms fully extended and palms facing back. Bring your arms up and in front of you until your hands are at shoulder level, then reverse your arms backward until they are behind you as far as your range of motion will allow.
The Side Extension
This exercise can be done with or without an aquatic dumbbell. Begin by standing straight up in the pool with your hands down at your side, arms fully extended and palms facing your hips. Raise both arms laterally until your hands reach shoulder level, then return your arms back down to your sides.
The Clap
Begin this exercise by standing straight up in the pool with your hands out at your sides, arms fully extended, palms facing forward and fingers extended together. Bring both arms forward until your hands clap together in front of you, keeping your arms fully extended the entire time. Reverse your palms so they are facing back, then move your arms back to their starting position.
The Hug
Begin this exercise by standing straight up in the pool with your hands out at your sides, arms fully extended and palms facing forward. Bring both arms forward while bending you elbows. Continue bringing your arms forward until them cross-cross over one another and you are hugging your own torso. Move your arms back to their starting position and repeat the movement, bringing the other arm over the top this time.
The Wing Flap
Begin this exercise by standing straight up in the pool with your hands together behind your lower back, elbows bent at a 90-degree angle and back arched. Keeping your hands locked together and against your lower back, move your elbows and shoulders forward and backward in the same type of motion as a bird flapping its wings.
The Shrug
Begin this exercise by standing straight up in the pool with your hands at your sides, arms fully extended, palms facing downward and fingers extended together. Roll your shoulders in a circular motion, starting by going backward and then lifting them up out of the water. Continue rolling them up and then forward, finishing by pushing them down into the water. Repeat this movement in alternating directions, rolling them forward instead of backward.
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