Water Wonder Works: A Guide to Therapeutic Water Exercises to Manage Arthritis Pain, Strengthen Muscles and Improve Mobility. Marti C. Sprinkle

      Arms are fully extended on the surface of the water. The exercise is repeated for 11 more intervals. It is then repeated as if performing the breast stroke.

      The water buoyancy of this exercise assists with shoulder elevation. The posterior shoulder girdle muscles are strengthened. The Pectoralis major muscle groups are stretched. Upper shoulder mobility occurs.

       Flying

      

      Arms are placed on the surface of the water, out to the side, palms down. Keeping arms straight move them down and up as if flying. The arms should move down and up, 6 to 8 inches below the water’s surface, to the lower rib cage area in the water. Repeat “flying” for 12 times. The exercise is repeated with palms up. Keep palms up and “flying” for 12 times.

      To begin the exercise, arms are out to the side on the surface of the water, palms down.

      With palms down and arms straight out to the sides, move the arms down and up 6 to 8 inches, near the lower chest.

      This photo shows the palms up as the exercise is repeated. The arms still move to the lower chest area and up to the water’s surface.

      The subscapular and pectoral muscle groups are strengthened and stretched with this exercise. The buoyancy of the water helps arm elevation.

       Circles

      

      Keeping both arms straight out to the side with the palms up, make 3 sizes of circle rotations with hands and arms under water, using a forward motion (tennis ball, basketball, and beach-ball sized); then, reverse the arms rotations beginning with the largest sized circle, ending with the smallest sized circles. Repeat for a minimum of 12 times.

      Arms are outstretched to the sides of torso, level with surface of the water and fairly even with the shoulders.

      Palms are up in a ready position. Circle rotations begin. Palms stay up, but do not make circles below the hips. Each sized circle should be repeated for 12 times.

      Arms remain extended at the sides of torso. Reverse the times of the above arm circles.

      The posterior shoulder girdle and the pectoral muscle groups are strengthened and stretched with this exercise. The buoyancy of the water assists with shoulder elevation.

       Clapping Hands

      

      With both arms straight, clap both hands in front of torso. Then, separate and move the hands, palms out, to touch the wall of the hot tub behind the torso. Turn palms inward and bring palms back to the original clapping position. If possible, clap the hands in front and in back of torso for a full range of shoulder motion. The moving palms should be kept out while moving away and turned inward when moving back to the original clapping position. Repeat for a minimum of 12 claps.

      Hands are held under the water’s surface with palms together in an exercise ready position.

      Arms are moved toward the back of the torso with palms out. Keep arms, with palms out, just below the water’s surface, even with the shoulders.

      Arms are returned from touching the wall, or clapping behind the torso. Palms are turned inward and kept just below the surface of the water. Arms are returned to the original position clapping in front of torso.

      The clapping of the hands works the Pectoralis major muscle groups. Clapping behind the torso or as close as possible to clapping behind the torso works the middle Trapezius muscles, the Rhomboid muscles, the posterior Deltoids, the Teres major, and the Infraspinatus muscles.

       Upper Torso Stretch Using Clapping Hands

      

      Clasp palms together in front of torso just below the water’s surface. Move clasped hands from side to side, from shoulder to shoulder. To extend the benefit of this exercise, move clasped palms to the right looking over the left shoulder. Then, move clasped hands to the left side looking over the right shoulder.

      The hands are clasped together in front of torso just below the surface of the water and even with the shoulders. The palms of the hands are together.

      Both arms move to the right. The arms are at shoulder height. The head and chin turn to the left as the arms move to the right. The palms of the hands are together. Both arms move to the left (not shown). The arms are at shoulder height. The head and chin turn to the left as the arms move to the right.

      This exercise works core muscles plus alternating the external/internal obliques with the Multifidus and Erector spinae. The abdominal obliques are turning the torso in cooperation with spinal muscles on the same side of the torso. Turning right stretches the posterior shoulder girdle muscles and strengthens the Pectoralis major. Turning left reverses the effect on the left and right posterior shoulder muscles --- Supraspinatus, Infraspinates, middle Trapezius, and lower Trapezius.

       Rowing

      

      Stretch arms out in front of torso on the surface of the water. With palms down, make a fist. Then, make a rowing motion with the fisted hands, bending the elbows to make a circular motion by the side of the torso. Make sure the elbows come back far enough to pinch the shoulder blades together. Row forward 12 times. Then, reverse direction and row backwards 12 times.