ROCKING HORSE / Rotator Cuff Sweeps

Starting Position

From a vertical position in shallow water with feet hip distance apart, step your LEFT leg forward and begin a full body rocking horse action — weight shifting back & forth. Bend knees & hips so water is at arm pit level.

Exercise Action

This is an aerobic exercise with a secondary emphasis on strength training for the SHOULDERS (deltoids), MIDDLE BACK (trapezius, rhomboids and latissimus dorsi). Lower body muscles targeted are LEGS (quadriceps, hamstrings, calves), BUTTOCKS (gluteals) and HIPS (hip flexors)

Submerge your arms and squeeze them firmly in at your sides. Keep your elbows bent at 90° and aligned directly under your shoulders. Open your hands i.e. “web your gloves” as you sweep your forearms out to your sides then in toward the midline of your body. Repeat this dynamic arm action in coordination with the rocking horse action of your legs. NOTE: Make sure your wrists are held in a neutral position (thumbs facing up) the entire time.

Repeat this combined upper-body/lower-body exercise for 8 to 16 repetitions. Rest, switch legs, stepping your RIGHT leg forward, and do another set of 8 to 16 repetitions.