Your triceps is a muscle with three heads, and all are located along the lower portion of your upper arm, connecting your shoulder to the elbow, according to ExRx.net. This muscle makes bending your elbow possible and plays a key role in your being able to push or pull items, throw, lift yourself from chairs and propel your body forward. Triceps exercises in the water reduce joint stress while also strengthening and stretching the muscle. Consult with your doctor before starting a new exercise program.
Cross-country Skiing
Triceps exercises in the water can include aquatic cross-country skiing. Cross-country skiing requires your triceps to go through the entire range of motion while swinging your arms from front to back. The triceps contracts when changing position. Swinging your arms involves shoulder extension, the neutral position and shoulder hypertension, according to Aqua Aqua Aerobics. Get into shoulder-deep water, bend your elbows to a 90-degree angle and start using the cross-country motion of extending your right arm forward while unbending your elbow and left leg back while straightening knee, then your left arm forward and right leg back. Walk across the pool's width. Rest for one minute upon reaching the opposite side. Cross-country ski back to the starting spot.
Strengthen with Drag
Enhance your triceps exercises in the water by using some aquatic drag devices. Drag devices increase your work area and resistance level, according to Aqua Aqua Aerobics. Get into shoulder-deep water and put on webbed gloves. Stand with your feet shoulder-width apart. Let your arms hang freely at your sides, palms facing toward the back. Lift your right arm to the surface. Lower your arm by pushing against the water and return to the original position. Rest for 10 seconds. Repeat this exercise 10 times. Do the exercise again with your left arm.
Glued Ribcage
Bodybuilding or fitness routines can include triceps exercises in water to improve muscle tone, according to Bodybuilding.com. Strengthen your triceps by pretending that your elbows are glued to your ribcage. Get into waist-deep water. With your upper arms at your side, bend your right elbow until your right forearm lies on the water's surface, palm facing down. Push your hand against the water and lower your hand to your hip. Repeat this exercise 10 times. Do the exercise again with your left hand.
Gently Stretch
Keeping your triceps flexible plays a key role in reducing injury and being able to perform everyday activities such as reaching for items. Improve your muscle flexibility by doing some triceps exercises in water that stretch both the triceps and posterior deltoid muscles, according to Aqua Aqua Aerobics. Get into neck-deep water while either standing or sitting on a step. Bend your left elbow to a 90-degree angle. Slowly inhale. Gently exhale and lift your left elbow across your chest. Place your right hand onto your left elbow and use it to gently pull on your left elbow, stretching your triceps. Hold this stretch for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Switch and do the stretch on your right triceps.
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