Physiotherapy exercises for your shoulders are designed to increase strength and mobility in the joint and surrounding tissues so can get back to regular activities as quickly as possible. Pendulum shoulder exercises use gravity to gently swing your arm like a pendulum to help to reduce pain and improve your range of motion after you've suffered an injury. Check with your physician or physiotherapist before you attempt pendulum shoulder exercises at home.
Body Rock
Rocking your body gently while allowing your arm to hang freely will help to bring mobility back to your shoulder. Hold onto a table or chair and bend over at the waist. Allow your free arm to hang, then gently rock your body, by transferring your weight from your left to right foot. Move your arm in a clockwise circle, then reverse to move counterclockwise. Gradually increase the size of the circles, as your pain level and mobility permits.
Forward and Back
Holding onto a table or chair while bent at the waist, slowly swing your arm forward, then back, in a continuous motion. Let your arm swing freely, using only gravity and no muscle control. Increase the arc of the swing as your pain level and mobility permit. Breathe evenly and relax as your arm swings.
Side to Side
Bend over at your waist, and with your arm dangling, let it swing from side to side. Let gravity and momentum create all of the movement. Increase the arc of the swing as your pain level and mobility permit. Breathe evenly as your arm swings from side to side.
Lying Down
If standing to perform pendulum exercises is too difficult, or if you want to feel the movement from a slightly different angle, lying on a table or bed will suffice. Lie on your stomach close to the edge of the table, with one arm hanging over the side. Allow your shoulder blade to drop down, and arm to swing forward and back, using only gravity and momentum.
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