Exercises for Rotator Cuff Using Aquatic Therapy

The rotator cuff is made up of shoulder muscles, tendons and bones. After injury or surgery, it is important to rehabilitate quickly and safely. Otherwise, normal shoulder range of movement can be affected. But with pain, this is not easy. Warm water therapy reduces pain and eases shoulder movement, according to a research report from the Journal of Orthopaedic & Sports Physical Therapy. Rotator cuff exercises need to be part of any strength-building routine. And you may find the exercises feel better in the water.

Using Aquatic Therapy

• Warm water temperature promotes muscle relaxation. When submerged, you are more buoyant and exert less stress on joints. The hydrostatic pressure adds resistance to any movement. Try taking a water exercise class as part of your exercise routine. The arm movements done in most classes will strengthen the shoulder and rotator cuff. You can also walk in the pool and swing your arms back and forth. But avoid swimming; the crawl stroke can injure shoulders.

External/Internal Rotation in Water

• External/internal rotation are primary exercises to build and repair the rotator cuff. Usually these are performed using a resistance band or with light weights. In the water, the natural resistance of the water will build strength. Try standing in the pool with your elbow at your side and forearm bent making a right angle. Then bring your forearm and hand out to the side while your elbow hugs your side. Bring the hand back toward the stomach and keep the elbow tucked in. Do the exercise with the other arm.

Shoulder Abduction/Adduction in Water

• Other primary exercises for the rotator cuff are shoulder abduction (arm moves away from side) and adduction (arm moves back to body). Usually this is done standing with free weights and lifting the arm up and down. The benefit of the water is that the movement is easier to do consistently through full range of motion. Try it first without tools, and then you can work your way up to using aqua dumbbells to perform the exercise.

Arm Circles

• Doing arm circles in the water (the pendulum) is a great alternative to the traditional exercise. Normally, you would stand bent over at the waist and draw small circles with an arm (hand dangling straight down). In the water, you can do these easily with the added bonus of the water's natural resistance. You do not need to try to awkwardly hold a weight or risk dropping it on your foot. Again, the water adds consistent resistance throughout the move.

Add Aqua Therapy Tools

• Water dumbbells and aqua gloves are tools that can be used to build rotator strength. Wearing water gloves can add 50 percent more resistance, according to Tailored Sports' website. And aqua tools are often easier to use than free weights or resistance bands.