How to Do Shoulder Acquatic Exercises for Arthritis

So you know that in order to manage your arthritis, exercise is important, but for many with arthritis exercise can often be too painful. Exercising in warm water is a great solution. The water helps to relax the body and takes pressure off of painful joints. However since it also provides resistance as you move through it you can get a great workout as well. Read on to learn how to do shoulder aquatic exercises for arthritis.

Difficulty: Easy

Instructions

Things You'll Need:

• Water barbells
• Hand paddles
• Empty plastic containers

1. Use the right equipment. If your joints are very painful you can start by just doing these movements without equipment and focus on pressing your arms through the water. As you become stronger you will then be able to add more resistance. Water buoys (looks like a dumbbell with round Styrofoam ends) or hand gloves or paddles. If neither is available you can also use empty water bottle or empty laundry detergent bottles.

2. Try the deltoid raise. Stand up straight. Working in the water requires you to use your core or abdominal muscles to maintain good posture. Be careful to not allow the body to just float. Bring your arms out to your sides, shoulder height with the palms facing the pool floor. Press down with your hands or buoys until they touch your outer thighs. Then lift your arms back up to shoulder height, resisting the water as the arms come up. Keep the hands, buoys or paddles in the water the entire time. Do not lift them out of the water as you come back up. Repeat eight to 12 times.

3. Work on the shoulder swing. Stand up straight. Bring your arms out in front of you shoulder height with the palms facing the pool floor. Press your arms down and back so that you end up with your arms behind you with the palms facing the ceiling. Then turn you hands so your palms face the pool floor and press the arms forward so your arms are now back in front of you with the palms facing the ceiling. Turn the hands and repeat eight to 12 times. Focus on not letting the arms float but rather really push against the water in both directions.

4. Work on your back press. Stand up straight. Bring your arms out to your sides, shoulder height with the palms facing the pool floor. Press down with your hands or buoys until they touch behind you--or as close as you can come. Be careful to not arch the back or bend forward during this movement. Just go as far as you can keeping your body straight. Then lift back up to shoulder height. Keep the hands, buoys or paddles in the water the entire time, do not lift them out of the water as you come back up. Repeat eight to 12 times.

Tips & Warnings

• Always check with your healthcare provider before beginning any exercise program.
• Stop any exercise that increases your symptoms.
• Never exercise to the point of pain.

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