Your shoulder is a unique joint that supports arm movements in many different directions. Your shoulder enables you to perform daily tasks such as lifting things over your head, opening a door, closing a trunk and lifting a baby. A stiff shoulder affects all your upper body movements, but you can improve the range of motion in your shoulder with specific shoulder girdle exercises. Pendulum swings and pendulum circles move your shoulder joint in all directions to keep your shoulder and the muscles, ligaments and tendons attached to it flexible. If your friend has a shoulder that is unable to move on its own, help him by performing the pendulum exercise for him.
Pendulum Circles
Step 1
Ask your friend to stand next to a table or side of the bed. Position his frozen shoulder away from the table. Place his good hand on the table and have him lean forward from the waist.
Step 2
Allow the arm of the hurt shoulder to hang straight down toward the floor.
Step 3
Stand next to his side. Hold the top of the affected shoulder with your opposite hand. For example, if his left shoulder is hurt, place your right hand on his shoulder. Place your opposite hand on his wrist.
Step 4
Hold the shoulder firmly with your top hand. Squeeze the shoulder gently in your hand. Move your bottom hand slowly in the shape of a circle. Use approximately 2 to 3 seconds to complete the circle. Rotate your partner's arm in a large circle to increase range of motion, but not large enough to cause pain. Perform five circles clockwise and five counterclockwise.
Step 5
Repeat the pendulum circle five times a day.
Pendulum Swings
Step 1
Position your friend the same way as in section one. Stand next to his side.
Step 2
Hold the top of the affected shoulder with your opposite hand. For example, if his left shoulder is hurt, place your right hand on his shoulder. Place your opposite hand on his wrist.
Step 3
Keep the shoulder stable and move your friend's hand forward and backward. Move the arm through as large a range of motion as your friend is able to tolerate without pain. Swing the arm back and forth five times.
Step 4
Swing the arm from right to left in front of your friend's body. Swing the arm five times.
Step 5
Repeat the pendulum swings five times a day.
Things You'll Need
- High table or bed
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