Getting the shoulder moving again after shoulder surgery or an injury can be a painful experience. Pendular exercises are the exercise of choice for many physical therapists and physicians following shoulder surgery. Pendular exercises are considered passive, as gravity is used to initiate movement instead of shoulder muscles. Pendular exercises will help to incorporate shoulder movement and range of motion in a pain-free manner while protecting any surgically repaired structures. For these reasons, pendulum exercises can help get you on the track to recovery.
Clockwise Pendulums
Circular pendulums will help to relax the shoulder muscles by using gravity to lightly distract the joint itself. To do this exercise, stand and lean onto the back of a chair or table with your strong arm. Let the weak arm hang limp, straight down. Relax the area around the shoulder blade. Use your body motion to begin swinging your arm in very small, slow clockwise circles. Continue this exercise for 30 seconds, and work your way up to around three minutes. As you progress, work towards larger circles. Always work in a pain-free range, taking care not to be too aggressive with your exercises.
Counter-Clockwise Pendulums
Repeating the clockwise circular pendulums in a counter-clockwise direction is also a good exercise. Start in the same position as before, and begin with slow, counter-clockwise circles. To further relax the shoulder, hold the position of just letting the arm hang. You may find the light distraction provided by gravity to be enough to help to reduce pain in your shoulder. If more distraction force is needed, you can hold a small weight, such as a soda can or light hand weight. Continue this exercise for 30 seconds, and work your way up to around three minutes.
Prone Pendulums
Isolating the pendular swing in one direction or plane may be more comfortable for very painful injuries. To perform this exercise, lie on your stomach on a tall bed or treatment table. Let the painful arm hang over the edge, towards, but not resting on the floor. Relax the muscles around the shoulder. Let the shoulder begin to swing slowly toward the head and back toward the foot of the bed. Again, repeat this exercise for about 30 seconds. As pain subsides, you can increase the range that the arm swings. The arm can also be swung side to side from this position if this is more comfortable. Continue this exercise for 30 seconds, and work your way up to around three minutes.
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