Pendulum swings can be one of the primary exercises when rehabbing from an injury. The pendulum swings are most effective when rehabbing the shoulders from a sports injury or an automobile accident. The pendulum motion mimics the natural way a shoulder moves, so using this movement is a non-invasive way to regain strength and range of motion.
Lying Flat
Lie down flat on a massage or exercise table. Hang your right shoulder over the edge of the right side of the table. Allow your right arm to hang straight down. Begin a pendulum motion with a two-foot swing to either side. Do 20 swings on the right side. Move to the left edge of the table and do the same exercise on your left side. Take a 30-second break and repeat the set.
Sitting on an Exercise Ball
Find your balance point on an exercise ball while sitting on an exercise ball. Allow your right arm to hang straight down while tensing your core and abdominal muscles. Swing your right arm in a pendulum manner about two feet up and two feet back. Do this about 20 times and then do the same exercise with your left arm. Take a 30-second break and repeat the the set
Arm Swings with Dumbbells
As your physical therapy continues on past the two-week mark, begin to increase your resistance with light dumbbells. Use a 3-pound dumbbell in your right hand. Allow your arm to hang straight down and then swing the arm up about two feet and back the same amount. Do this 20 times and then do the same set with your left arm. Take a 30-second break and repeat the set.
