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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.