How to Do Aquatic Shoulder Strengthening Exercises

Many of the strength training exercises you do on land, with machines or free weights, can be replicated in the water. This can help you to vary your routine instead of always doing the same exercises the same way. Also by doing these exercises in the water, pressure is taken off the joints and this often makes the exercise more tolerable if you are recovering from shoulder injuries. Buoys which look like dumbbells are made of Styrofoam and add resistance to the exercises.

Things You'll Need

• Buoys for water exercise. If you do not have buoys you can use empty water or milk jugs.

Instructions

Front and Back Sweep

1. Maintaining good posture, bring the buoys out in front of you with the palms facing down.

2. Press the buoys down and past your thighs and then all the way up behind you. The buoys are now directly behind you at the surface with the palms facing up.

3. Then, turn your palms to face down and press the buoys back to the starting position. Each time you come from the back, turn your palms to face down again.

4. Repeat eight to twelve times.

Upright Row

1. Maintaining good posture bring the buoys in front of your chest with the palms facing your body. The elbows are bent and up.

2. Press the buoys straight down in front of your thighs. Go down as far as you can keeping your back straight. Do not bend forward to make the weights go deeper.

3. Then, resist the buoys as you bring them back to the starting position.

4. Repeat eight to twelve times.

External Rotation

1. Maintaining good posture, press your elbows into your sides. Rotate your hands out so that the palms are facing forward.

2. Keeping your elbows tucked into your sides, rotate at the elbow and bring the buoys in front of your stomach with one hand over the other.

3. Then, pivot at the elbows and open the hands back out. As you bring them back in, let the other hand come on top this time.

4. To isolate the muscles effectively keep your elbows glued to your sides throughout this exercise. Repeat eight to twelve times.

Tips & Warnings

• The deeper the buoys are in the water the more resistance you get; adjust accordingly.

• To protect your back, make sure you keep your abdominal muscles contracted and maintain good posture.