Physical therapists often prescribe pendulum exercises for individuals recovering from shoulder injuries or shoulder surgery. Mimicking the movements of a clock’s pendulum, pendulum exercises serve as a low-impact way to stretch and strengthen your shoulder muscles while working towards regaining full range of motion in the joint. According to the American Academy of Orthopaedic Surgeons, you should perform pendulum shoulder exercises for five to 10 minutes, three times a day. After suitable recovery time, you may perform the exercises with light free weights or even canned food to build additional strength.
Circles
To perform a circular pendulum shoulder exercise, bend at the waist and allow the arm to dangle loosely in the air. You may place your other arm on your knee or a table for extra support. Gently rock your weight back and forth from your left foot to your right foot, creating a circular motion. The dangling arm will begin spinning in a circle, stretching the shoulder muscles. Reversing your body weight will spin the arm in the opposite direction for a full-motion workout.
Forward and Back
In this pendulum exercise, bend at the waist once more to let your arm hang free. This time, keep your body still and begin moving the arm forward and back. Allow the arm to swing free and easy like a pendulum. After a few minutes, switch to a side-to-side movement to further strengthen the muscles and increase range of motion. For proper technique, be certain to keep the neck and back muscles relaxed.
Double Arm
For a more intense pendulum exercise, work both arms at the same time. Start by bending at the waist and allowing both arms to hang free. Swing the arms forward and back, alternating between the left and right arms. Lift each arm for a count of three and then lower it to a count of six. Maintaining a slow deliberate count will ensure the muscles receive a thorough stretch.
Lying Down
Pendulum shoulder exercises may also be performed while lying flat on your stomach. Simply allow one arm to dangle freely over the side of the table or bed. Spin the arm in circular motions, first clockwise and then counterclockwise, or allow it to swing back and forth like a true pendulum. Begin the arm swings at 15 degrees and gradually build to 45 degrees as the shoulder loosens. The elderly or people with back problems may find it beneficial performing the pendulum shoulder exercises while lying down.
References
- American Academy of Orthopaedic Surgeons: Shoulder Surgery Exercise Guide
- Nicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner--Shoulder Range of Motion Exercises
- Mount Nittany Medical Center: Discharge Instructions--Doing Pendulum Exercises for Shoulder Repair Surgeries
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