Although your shoulder joint can be the most flexible in your body, it is subject to tightness from wear and tear as you age. If your shoulder ligaments, muscles or tendons become injured or tightened, your physical therapist may recommend pendulum exercises to relieve tension. These exercises require limited movements, yet are effective in relaxing the shoulder. You should perform these exercises five times per day for maximum effectiveness. With regular practice, you should be able to perform these in five to 10 minutes.
Basic Position
Shoulder pendulum exercises are performed in a position that helps you relax the shoulder. Place the unaffected arm on a sturdy table or chair. Lean forward at your hips, keeping your back straight and your feet shoulder-width apart. Let the arm of your affected shoulder hang free. Try to let the shoulder relax as much as possible. This action may drop the shoulder slightly lower than your unaffected shoulder. If this position is uncomfortable, perform the exercise while lying on a bed or couch with your shoulder and arm hanging off the side.
Clockwise/Counterclockwise Swing
This exercise increases your total range of motion in the shoulder. In your pendulum swing position, gently move the shoulder in a circular, clockwise motion. This should cause your arm to move in a clockwise position. Focus on powering the shoulder muscles -- not the muscles in your arm -- to generate movement. Repeat 10 times in the clockwise motion, then reverse to create a counterclockwise motion. Repeat this motion for 10 repetitions, then rest the shoulder.
Side-to-Side
This movement is similar to the pendulum on a grandfather clock that swings from side to side. Start in your pendulum exercise position. Move the shoulder side to side, seeing the arm make the movements as well. Aim to lift the shoulder to 15 degrees when you first begin to exercise, then increase your range of motion. Repeat this movement for the arm to move 10 to 20 times. If you experience pain or strain, cease the exercise.
Up and Down
This final pendulum exercise targets the upper shoulder. Start in your pendulum position and move your shoulder in an up-and-down position. Continue to repeat the movement, seeing your arm move along with the shoulder as well. Repeat the exercise 10 to 20 times, keeping your shoulder as relaxed as possible.
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