Underwater Butterflies

• This exercise is ideal for those who have just recovered from a rotator cuff injury or any other type of shoulder injury. Perform it in water high enough to cover your shoulders; only your neck and head should be out of the water. Begin by holding your arms out to your sides with your palms toward the wall in front of you and your thumbs pointing toward the sky. Keep your arms straight and your abdominal muscles tucked in to provide trunk support. Working with the resistance of the water, push both your arms simultaneously together until your hands meet directly in front of your chest. Carefully push your arms back to the starting position. Repeat this exercise 15 times. If you feel any pain, perform this exercise slower.
  
  

Underwater Lateral Raise

• The movement within this exercise engages the front deltoid muscles as well as the rotator cuff. To start, stand in water that covers your entire body up to your neck. Stand with your arms relaxed down by your sides and your palms facing your body. While keeping your arms straight, lift them up, toward surface of the water, until your arms are parallel with your shoulders. Carefully push your arms back down to the starting position. Repeat this 15 times..
  
  

Arm Press

• This exercise engages the entire shoulder region throughout its movements. To begin, stand in water that submerges all but your neck and head. Stand with your feet at shoulder width apart and bring both arms up so they are at shoulder level. Then, bend the elbows so your forearms and hands are sticking out of the water while your palms are facing the wall in front of you. Pull both arms together so they meet directly in front of your face, while keeping your forearm and hands out of the water. Carefully push your arms back to the starting position. Repeat this exercise 15 times.