These gentle, gravity-assisted movements help restore mobility and relieve stiffness without over-straining or causing too much discomfort. This can be a beneficial part of shoulder rehab.
Watch the video below to see how to properly perform a shoulder pendulum and follow along at home.
Instructions
- Stand beside a table, chair, or counter. Place your non-injured arm on the surface for support.
- Let your injured arm hang down freely, perpendicular to the floor. Let your arm hang naturally.
- Your body movement will create the pendulum motion, not your shoulder muscles. Movement
Variations:
- Small Circles: Gently sway your body to move your hanging arm in small clockwise and counterclockwise circles.
- Forward/Backward Swings: Rock your body forward and back, letting your arm swing with the motion.
- Side-to-Side Swings: Shift your weight side to side to create gentle lateral swings.
- Stand back up straight to finish. Your clinician will advise how long to do this for as well as how many sets and repetitions to do.
Common Mistakes and Top Tips
- Try to let gravity and momentum swing the arm rather than actively moving the arm by tensing the shoulder/arm.
- Try not to hunch.
- Do not use too much momentum, it is a gentle exercise with smooth and controlled movements.
