In water, your weight is around one-tenth of what it is on dry land. The higher density of water means it can support your body weight. That means that water aerobics is a way to exercise joints such as the shoulder -- particularly if your shoulder is weak or damaged. Water aerobics doesn't have to involve long, tiring sessions. A few shoulder exercises can be enough for a solid workout.
Water Aerobics
Water aerobics particularly suits elderly, pregnant or overweight people. Water makes it easier for those with reduced mobility to exercise. If you suffer from conditions such as arthritis or have sustained an injury to your shoulder joint, then water aerobics gives you the chance to exercise with less risk of damage to your arm. The combination of supporting your weight but providing resistance 800 times greater than air means that you use lots of energy for relatively little movement in water, according to Len Kravitz, Ph.D from the University of New Mexico.
Side Lift
If you stand in neck-deep water, then any arm movements must push against the weight of water. This means that some basic shoulder exercises help you work your joint efficiently. For example, the Ohio State University Medical Center suggests a simple sideways lift of the arms. Start with your arms by your side and bring them both up to the surface at the same time. Keep your elbows straight so that your arms are spread wide when they reach the top of the movement.
Shoulder Shrug and Roll
In her book "Fantastic Water Workouts," MaryBeth Pappas Baun suggests that the shoulder shrug and roll as part of your underwater aerobics routine. The move works the muscles and tendons in your shoulder, as well as those connected to the upper back and chest. This works your shoulder until any little bumps and cracks in your shoulder movement are smoothed out. Stand in shoulder-depth water with your legs spread a few feet apart. Push your shoulders up to your ears and continue rolling them right back and around in a circular motion. Repeat the exercise eight times.
Shoulder Clap
Try the shoulder clap if your shoulder is in good condition with no joint injuries. This water aerobics shoulder exercise uses the resistance of the water to strengthen your shoulders and offer some cardio benefit. You need water depth that reaches to just over your shoulders. Stretch out your arms as far as you can, then bring them forward just under the surface of the water, as though pushing together to clap your hands. When your arms touch, force them backward as much as you can. The more splashing, the better.
References
- University of New Mexico: The Physiological Effects of Aquatic Exercise; Len Kravitz, Ph.D and J.J. Mayo, Ph.D.;
- "Fantastic Water Workouts"; MaryBeth Pappas Baun
- Ohio State University Medical Center: Aquatic Exercises: Upper Body Strengthening
- "Aquapulse" magazine; Why Water Aerobics?; Marjan Moosav
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